Welcome to FreeTrainers.com

Since 2000, FreeTrainers.com has created free customized exercise workout plans for over 2 million people. We realize that not everybody has the same fitness goals and that is why all of our workout programs are custom made for you. We help people lose weight, tone up, gain muscle, increase cardiovascular fitness, increase strength, connect with others through support groups, learn about exercise and nutrition.... etc. We hope you will find FreeTrainers.com to be a useful and important resource in your quest for a healthier you.


Our free customizable workout plans

Simply select one of the workouts below to get started.

Gym training workout program

131,660 using this workout

The complete workout plan designed for to use at your local gym. We'll build a personalized program based on your goals & experience. Equipment selection is now possible!

At home workout program

103,115 using this workout

We've created the ultimate in home workouts to give you a proper workout to experience the benefits a gym does.. but in the comfort of your home!

Cardio workout program

56,505 using this workout

Include a custom cardiovascular fitness plan to improve your weight loss success by boosting your metabolism, fighting depression and much more!

12-week mass & strength program

39,202 using this workout

Our twelve week program designed for advanced athletes to help them see exponential improvements with their strength & muscle gains!

Resistance bands workout program

5,510 using this workout

Resistance bands are an effective and affordable solution to get a full body workout in the comfort of your home for remarkable results!

Exercise ball workout program

4,804 using this workout

One of the biggest benefits of using a Swiss exercise ball with exercise is the strengthening of your core! Experience something new today!

Circuit training workout program

12,274 using this workout

Quick & effective describes our custom circuit training plans. Burn calories, improve cardiovascular health and more with each session!

First time in the gym workout

22,901 using this workout

Visit your local gym with confidence and direction with our dedicated first timer workout. We introduce you to various machines and your muscles!

Gym training workout program

131,660 using this workout

The complete workout plan designed for to use at your local gym. We'll build a personalized program based on your goals & experience. Equipment selection is now possible!

At home workout program

103,115 using this workout

We've created the ultimate in home workouts to give you a proper workout to experience the benefits a gym does.. but in the comfort of your home!

Cardio workout program

56,505 using this workout

Include a custom cardiovascular fitness plan to improve your weight loss success by boosting your metabolism, fighting depression and much more!

12-week mass & strength program

39,202 using this workout

Our twelve week program designed for advanced athletes to help them see exponential improvements with their strength & muscle gains!

Resistance bands workout program

5,510 using this workout

Resistance bands are an effective and affordable solution to get a full body workout in the comfort of your home for remarkable results!

Exercise ball workout program

4,804 using this workout

One of the biggest benefits of using a Swiss exercise ball with exercise is the strengthening of your core! Experience something new today!

Circuit training workout program

12,274 using this workout

Quick & effective describes our custom circuit training plans. Burn calories, improve cardiovascular health and more with each session!

First time in the gym workout

22,901 using this workout

Visit your local gym with confidence and direction with our dedicated first timer workout. We introduce you to various machines and your muscles!


New exercise pictures, thanks Pro-Fit!

Thanks to the generosity of Jason and Henderson from Pro-Fit Health Club we were able to use their first-class facilities to take some new exercise pictures! They even let us shoot after hours and stayed with us until we were done, and they did all of this for free! Their generosity, plus their facilities and services, makes this gym impossible to top.
Visit Pro-Fit Health Club Location
Of course, we would also like to thank the entire photo team involved for the hard work! Thank you Danielle, Pete, Vlad and Tara!

Featured group: 2017 Motivation Challenge

2017 Motivation Challenge
Stay motivated! Now that the first week of 2017 is behind us, you might be at a difficult point. Have you made a new years resolution to start a new workout program? Are you still waiting to start it? Have you already started it and are now having trouble keeping it up? We would like to help you during this period by creating a group for people facing similar challenges.

Everyone is welcome, regardless of your goals, age and gender, as long as you'd like to try to stay motivated with the rest of us.
Go to group

News

2016/10/26
New photos!
We have just finished updating the last batch of old exercise photos with some great new high quality, high resolution photos! This was only possible because of the hard work and generosity of the team that was involved in the photo sessions. We are very grateful to have such good friends helping us out.
2016/03/06
Timezone, Facebook, Google
In the last couple of months we've been busy working to add some new features for you. The most notable feature that we have added is support for local time zones. Since we all live in different parts of the world, it's nice to be able to see all dates and times in our local time. This is especially important for workout plans, where "today" might not be the same as "today" on the server. We tried to guess your time zone from your browser, but if we got it wrong, you can set it yourself in your account settings page. The other important new feature is the ability to create accounts and log in with Facebook and Google. This should simplify the registration process for many people and it makes one less username/password which you need to remember.

Our Community

Discussion forum activity

Home work out
There is literally a section under Workouts/Find workouts for working out at home without equipment... There is also a plethora of info on line.

burris79 burris79 Yesterday at 09:30 AM
50lbs Down..what now?
I think it's 1.5g of protien for every pound when you are tryiong to bulk up. If you are lookign at losing weight, I'd stick with less than 100g of carbs per day (less than 50g if you want ketosis) and look up a calorie calculator. It'll be based ...

burris79 burris79 2017/06/25, 08:36 PM
New to FT
Hi, my name is Dave. I'm 38 and live in NH. I used to serve in the military and in 2007, I went to Iraq. When I returned in 2008, I was in the best shape of my life, at 29. While deployed, itwas very easy to focus. Not a whole lot else to do when ...

burris79 burris79 2017/06/25, 08:32 PM
Lower back pain
I see this is an old post, but I'm new here and was checking this forum out. I've had lower back pain since I was 21 (I'm 38 now) and it started when I went running for the first time in the wrong kind of shoes. What I have found over the years is...

burris79 burris79 2017/06/25, 07:50 PM
lossing weight abt delivery surgery
i want to lose my extra fat.through a balanced diet and a workout routine.but i am not sure abt anything.like what to eat or which exercise to do and how to do it? also i want to get in shape asap,however when i skip a meals my body swells,i am al...

Aafreen Aafreen 2017/06/23, 05:25 PM
Introduce yourself
Hi I've only now started to workout as I had a very bad scare last week Thursday "01 June 2017" I was taken to hospital with a stress hernia and ulcer and also found out I have PCOS. I am 28 years old I was not happy My doctor advised...

Amore88 Amore88 2017/06/11, 08:07 AM
Fresh meat--seeking tips and guidance
Hey All! I'm a 22 year old female. My build is tall and lean. About 5'11 and weigh about 140. I've struggled to gain weight my whole life. I've played sports since I came out of the womb. I've been out of the gym for about a month and a half n...

Kkayes23 Kkayes23 2017/06/10, 08:54 PM
Getting back into it
Hey All! I'm a 22 year old female. My build is tall and lean. About 5'11 and weigh about 140. I've struggled to gain weight my whole life. I've played sports since I came out of the womb. I've been out of the gym for about a month and a half no...

Kkayes23 Kkayes23 2017/06/10, 08:52 PM
average 14 year old bench press?
im 14 5'6 200 pounds and bench 265, i started the year off at 165 so in around 6 months gained 100 pounds on my max, keep training!

MMichael333 MMichael333 2017/06/06, 04:37 AM
Let's count down from 9999 ...
9984 Hello everyone!

Ravenbeauty Ravenbeauty 2017/06/02, 11:55 AM

Latest FLogs

Injure
Feeling a little bit down atm, have an injury around my hips... Can't train for 2 months.

jarne2000 jarne2000 Today at 04:04 PM
Newbie here getting back into it!
Hey everyone! I'm new here and I love this site! Back in my 20s (34 now) I was 220 and dropped to 150 by doing small exercises and eating better. Well, I gained almost all that back 203 lbs now. Recently diagnosed with MS...it kinda put things ...

bluetulip21 bluetulip21 2017/06/22, 10:39 AM
Going to start over, again...
Another attempt at doing this better. Another day where I don't feeling like I'm making progress Another workout that I feel I've wasted. Another moment of body hatred.

DacotaEMS DacotaEMS 2017/06/17, 01:18 AM
Rest Day
I did 30 basic squats at home with no problem and no breaks in between. I did an extra 20 to hit my goal of 50 per day. I did 30 counter push-ups. I made it to 15 with no problem. I did an extra 15 and started feeling it in the front of my shou...

necila necila 2017/06/14, 10:15 AM
New Strength Training Workout
One thing I know is that I need strength and flexiility in my life. I havent really worked my muscles like I used to. I am aching and my flexibility is off But i started this training program to increase my  strength, muscle endurance and flexibil...

mrsmiles1120 mrsmiles1120 2017/06/13, 08:27 PM
First Entry
With the weather so "awesome" its difficult to get motivated to even move never mind to exercise This is my first entry I've been going to Gym now for 1 week I had a bad scare the Thursday prior, was taken to hospital due to stress hernia...

Amore88 Amore88 2017/06/11, 07:53 AM
A month has passed already!
To start off: I have not been able to stay at 4 work outs a week. The stress of the PhD is to high and I simply have other priorities sometimes.  I do feel guilty not keeping up with my yoga regiment as much anymore, there is no time when doing wo...

MJK86 MJK86 2017/06/06, 04:50 AM
Mental Hurdles
I have always done sports in high school and college. In colege I rowed on my university's crew team. I am trying to figureout if I want to continue rowing or just go to the gym to get/stay in shape. I have recently reached a mental hurdle in crew...

jonescm96 jonescm96 2017/06/05, 11:07 PM
Hola mis amigos
Hola. New here. First time trying this site. I'm kinda nervous because the workout I've chosen is a lot. And I'm coming from a different type of lifestyle. I've been pretty active with a previous job. Like constantly moving and such, but I've...

Chapina716923 Chapina716923 2017/06/05, 02:30 AM
lazy and wont to get fit fast!
I love sports

healthy.living1 healthy.living1 2017/06/01, 09:14 PM