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

376,518 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

290,000 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

98,319 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

141,650 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

15,826 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

7,191 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

24,749 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

56,243 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

376,518 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

290,000 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

98,319 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

141,650 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

15,826 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

7,191 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

24,749 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

56,243 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: 2018 Motivation Challenge

2018 Motivation Challenge
Stay motivated! 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

2020/10/29
Android and iOS apps available

We would like to announce that our first app is available now on the Google Play Store and the Apple App Store. The app versions are identical, the only difference being that the iOS app does not support Google and Facebook login. We apologize for this inconvenience and we will try to fix this issue soon.

The next planned version of the app will allow users to record exercise details like weights and repetitions in the app, so you can see that information next time you do the exercise.

We look forward to your feedback!

2020/03/04
Help with testing Android app

We have been working on an app which can help you bring your FT workout to the gym in a more convenient app format, as opposed to having to browse the website in a browser on your phone.

Although it's still at a very early stage, the app has been published to Google Play store and it is available for testing and initial feedback. If you would like to participate in the testing, you may install the app directly from the following link:
Link to Google Play Store

There is a forum discussion dedicated to the app which can be found here: Link


Our Community

Discussion forum activity

Greetings
Hello, you can call me Jack or just by my username. I've never had an actual workout plan before, even though I've thought about it for a long time. I'm a horrible procrastinator, but I decided that today is the day that I just need to  get up and...

Gatzii Gatzii 2022/05/11, 09:54 AM
Are the forums working?
I feel so old seeing how the forums have slowed down. :(

Boddhisattvha Boddhisattvha 2022/03/25, 08:45 PM
Modifying the calendar
Hello, I was wondering if it is possible to modify my calendar. I added a workout plan to it but I would like to add some eliptical training for instance. Also, there was an option for 3 or 4 days a week. I chose 4, but technically I want to work...

Annie92 Annie92 2022/01/15, 12:20 PM
Hello
Hello,  My name is Sara, I have recenly enrolled in the miliarty and will be starting my training in May. I have to be able to do so many pushup, situps and pullups. I currently am not able to do any pullups, but I hope to be able to build a wo...

Sara2021 Sara2021 2021/12/16, 07:55 PM
11-line abs
i want everything toned!! Help? Im considered obese because im 5'2 and 160 ibs im 15 years old.

Hannahashlock Hannahashlock 2021/11/27, 02:48 PM
How much do you deadlift?
Im quite a begginer but i can deadlift 155 and intend to go for more

Daniel149 Daniel149 2021/09/10, 05:37 PM
Just a beginner with a question
So i just started lifting recently and i was able to deadlift 155, i was wondering how to improve that number and if 155 is a good starting deadlift?

Daniel149 Daniel149 2021/09/10, 05:33 PM
Hey I'm Daniel
Hey im daniel and currently i don't have really any big goals except for one i want to deadlift my body weight

Daniel149 Daniel149 2021/09/10, 05:30 PM
Hi I'm Lea
Hello. I started yesterday at a gym for the first time and this app made it pretty bareable. I typically hate exercise for the sake of exercise. I get bored and push myself too hard. I get frustrated that everything is hard and feel week and sad....

LTTL LTTL 2021/07/27, 08:52 PM
Hi - Peggy here 4-20-2021
Good to see you back!! I check in from time to time, not quite as active as it was in the early 2000’s but great info none the less. Good luck reaching your goals.

Jac48 Jac48 2021/05/10, 08:06 AM

Latest FLogs

Stopped workout
May 2, 2022 was last workout as of 5/23/22.

Ruffda Ruffda 2022/05/23, 06:32 AM
Day One
I am going to lose this weight and i am going to be happy. No more being fat shamed no more feiling uncomfortable in my own body. I am going to do this! I am going to work hard. I am going to ignore the cracks at my fitness skill and i am going to...

dezdanner dezdanner 2022/05/21, 03:03 PM
Day One
I am going to lose this weight and i am going to be happy. No more being fat shamed no more feiling uncomfortable in my own body. I am going to do this! I am going to work hard. I am going to ignore the cracks at my fitness skill and i am going to...

dezdanner dezdanner 2022/05/21, 03:03 PM
(2022/11/05)
First workout complete! Some things I had to do a limited amount of, knee pushups for example - I think my injury in 2018 made that area particularly weak, so I might just have to go slow with my knees is all. Did some breathing exercises/meditati...

Gatzii Gatzii 2022/05/11, 10:43 AM
test
fjffflfl

Stanislava Stanislava 2022/04/29, 01:49 PM
Start
Today I have decided that enough was enough and I was going to change my daily life. I NEED to loose weight. I know it isn't going to be easy but it is what I have to do. This isn't my first time trying to loose weight but this time I am determined.

lapoppe24 lapoppe24 2022/04/21, 05:19 PM
7/4/2022
done

JLL_06 JLL_06 2022/04/07, 10:49 AM
6/4/2022
done today

JLL_06 JLL_06 2022/04/06, 12:58 PM
Seeking Training
Today I downloaded Free Trainers to my cell phone in hopes of seeing results faster than just winging workout routines that I remember from when I was younger and more athletic.  Goal : Tummy fat reduction and gaining and toning muscle. 138 lbs

JamiePrindle JamiePrindle 2022/02/08, 08:27 AM

Download the app

Bring your FreeTrainers.com workout with you to the gym on your Android or iOS device!

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