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

241,361 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

158,671 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

74,485 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

82,347 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

7,704 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

5,848 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

18,233 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

41,064 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

241,361 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

158,671 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

74,485 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

82,347 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

7,704 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

5,848 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

18,233 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

41,064 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

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

Hello from Tasmania!
Hi, My name is Ben, I live in Launceston in Northern Tasmania. White, male, 55 years old. I work in the tourism sector as a guide and I spend up to 12 hours a day working, and many of those hours are driving a bus. My motivation (short term go...

benol1 benol1 2018/12/16, 08:45 PM
Build Muscle/Loose Weight
If you wanna lose weight then start gaining muscle. Trust me on this. I just read this online and scientists have proven it. when u gain muscle ur metabolism increases. which leads to your body to use more energy. Fat=Enegy. So the more muscle you...

Will2495 Will2495 2018/12/16, 05:57 PM
Can you build muscle and lose fat at the same time
Hey,  I have been wondering if you can build muscle and lose fat at the same time. I have been building muscle for the past 2 months, but most of it is under my fat.   I really need help with this anyone please respond.

Will2495 Will2495 2018/12/16, 05:16 PM
A new start
Hello, my name is Miranda!  I used to stay on a good diet and lived a rather healthy lifestyle for about two years. I stopped doing that about 6 months ago and have gained almost 20 lbs. since. It disgusts me that I have let my self get this way, ...

Miranda_NYC Miranda_NYC 2018/12/12, 08:54 AM
Newby here from CO
Hi! Welcome to CO. My husband and I moved here from Canada a couple years ago! I’m starting my weight loss journey now (such a weird time) and am always looking for new friends!

MrsClare16 MrsClare16 2018/12/08, 04:46 PM
Working out with a back injury
I'm looking for good day burning workouts that are low impact and not too much twisting/pulling. Any ideas? I recently hurt my back at work.

Co.girl095 Co.girl095 2018/11/25, 11:04 AM
New Member
Hi, my name is Malak I am a new member here. I discovered this website while studying for my Corrective Exercises Certificate, and would love to make new friends who share the love for fitness and Healthy Living

Malak_Benz Malak_Benz 2018/11/25, 08:03 AM
Howdy from a noob
Howdy all, I'm 29 and looking to get fit again. I used to be quite active back in my heyday but as times gone on I've gotten lazy. I look forward to being an active part of this community as I start my fitness journey. Wyrm

wyrmone wyrmone 2018/11/17, 09:54 PM
Motivation
Hello! I am a high school student looking to build some muscle, burn fat, and be more athletic. I love to play volleyball but in order to improve, I need to be stronger and be consistent in eating healthy and excercising (both of which I am not ve...

nicole274 nicole274 2018/11/15, 06:18 PM

Latest FLogs

Day 1
I had a really rough day and I kept thinking about how uncomfortable I'm with my body, so I decided to make a change in my life, at this point I have tried but not giving 110% of myself, so here I'm ready for giving the 200%, until I get to my goa...

slatsmarley slatsmarley Yesterday at 02:26 AM
Shoulders
15 lb. dumbells were easy  What I ate: carrots

AJH AJH 2018/12/15, 10:05 PM
What to do ?
So 6 months ago, after weeks of pondering on it, my friend and I walked through the doors of a gym. You see I had just moved to the UK about 4 months earlier and had found myself somewhat depressed. And I can say I was clinically depressed with al...

Carieluv Carieluv 2018/12/12, 12:40 PM
12/4/18
10X10 10 pound weights

Shansim Shansim 2018/12/04, 10:31 AM
Elliptical
10 min 120 bpm

em_ma em_ma 2018/12/04, 08:38 AM
First Day
It's your sixteenth birthday! You're going to get ripped soon!! YOu can DO IT!!!

laladoodles laladoodles 2018/11/30, 01:52 AM
Newbie
How can I start?

AlyTaher AlyTaher 2018/11/26, 06:57 PM
Kettlebell the Indestructible fitness tools
Why a kettlebell? To bring out the athlete inside. Kettlebells are everywhere these days in the fitness world. From magazines to Internet articles to TV shows, these cast-iron balls-with-a-handle are making their way around the mainstream of fi...

CoachFlex CoachFlex 2018/11/20, 06:22 AM
Day 1 11/15/18
Did some abs and legs workout but it was the first day in a long time I did weights so starting off kind of easy. Deadlifting only 63 lbs for now, need to improve on my form and endurance.

nicole274 nicole274 2018/11/15, 06:22 PM
aqua fit
hit the pool for aquafit on the 12th and 14th with mary d leading the class. love that woman, love that class! my usual 5km return walk but i treated myself to an hour long massage............long over due. today was a bitter sweet day, the end of...

sandil sandil 2018/11/14, 06:20 PM