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

305,423 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

190,237 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

84,453 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

106,254 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

9,023 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

6,337 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

21,325 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

48,724 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

305,423 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

190,237 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

84,453 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

106,254 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

9,023 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

6,337 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

21,325 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

48,724 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

2020 Daily Check In - Stick with it!!
Hour on the treadmill today, had a nice upper body workout yesterday.

Jac48 Jac48 2020/01/14, 01:36 PM
Hi I am Shrihari
Hello everyone, I am Shrihari. Previously I used to do Yoga and Exercise. I got Viral disease 6 months back and was admitted in hospital. My exercise stopped completely and I got body pains. My plan is regain my full fitness and I am looking fo...

Shrihari Shrihari 2020/01/06, 08:33 AM
Hello my name is Traci
I lost about 30 pounds then fell off the wagon about 2 years ago and of course gained it all back plus 10 pounds. Starting over again today.

Ltlsprite Ltlsprite 2019/12/29, 07:29 PM
I need Attention plz
Hello, don't feel discouraged! Just remember that diet is 80% of the battle and 20% of the battle is working out consistently! Remember to eat healthy and cut carbs!

Hamoud313 Hamoud313 2019/12/27, 02:29 PM
New in Ontario
Hey Vaner!  Welcome! U got this

Hamoud313 Hamoud313 2019/12/27, 02:24 PM
Not so New
Hey all!! I used to frequent freetrainers waaaaaayyyyyyy back. Like 15 or more years ago way back. Thought Id pop on and see how things have changed and progressed since i was here last, so hello!!!

Cristalbelle72 Cristalbelle72 2019/12/16, 04:39 PM
Selecting weights for lifting
Hey! I used to lift weight before going overweight lol. But the best suggestion is to lift the one that you are comfortable and easy to lift at first try. After several reps you will see that it will become difficult and you can increase the weigh...

lmolina.sv lmolina.sv 2019/12/12, 07:46 AM
Training with hernia
Hi everybody, my name is Almir, I'm 37 years old and for the first time in my life I've joined the gym. Honestly I have no idea what I'm doing, I just wont to lose some weight and gain a bit of muscle definition...and yes I ride a mountainbike an...

Almir_C Almir_C 2019/12/06, 07:54 AM
Want to loose tummy n love handles?
I am good in running n focusing on being better.My legs are in good form as I keep focusing on how to slim n fit but problem is that I have to reduce my tummy n love handles.I don't know how to reduce them.Even I also joined gym but i am doing han...

Heftyy Heftyy 2019/11/29, 04:34 AM
Hola
Hola soy nuevo en el grupo y la semana que viene empiezo en el gimnasio. Mi objetivo es prepararme para entrar en el cuerpo de bomberos. Me queda un largo camino, pero estoy muy motivado. Mi destino es mi motivacion

Damianb Damianb 2019/11/25, 01:56 AM

Latest FLogs

Day 2: 21.1.202
Today was cardio day.  I played basketball for 1 hour. Slow / Mediate tempo. Energy was good during the day, but i was very tired by 20:00, and the muscle pain for the gym workout the day before started to kick in. Went to sleep early, arr...

MrMijuskovic MrMijuskovic Today at 05:34 AM
Day 1: 20.1.202
First workout was pretty good. I did core, backm biceps and shoulders. Because of time restraint i could not finish the whole thing, so i did 2 excercies for biceps and shoulders insetad of 4. I think is should put an accent on shoulders (esp....

MrMijuskovic MrMijuskovic Today at 05:29 AM
This is Not Day One
It hasn't been Day One in years. I go back and forth, trying to start a work-out routine and failing. I'm proud to say that, no matter how many times I give up, I continue to try. And my body just might be in better shape than it's ever been, gene...

Yesterday at 06:51 PM
Hello Gym!
Just found this website. Decided to give it a try. First workout: 19.01.2020

MrMijuskovic MrMijuskovic 2020/01/19, 11:27 AM
Birthday Workout
Today was another good gym day. Did 50 minutes of Legs and Core then hit the tanning bed. 54th birthday was a day well spent.

ThePickle ThePickle 2020/01/13, 08:34 PM
1/11/20
3.0 mile run in 25:23 Saturday morning pre-wine tour

vland vland 2020/01/11, 08:22 AM
1/6/20
Ran 3.0 miles in 24:34. Core: Plank 1x1min, with 10# on low back 2x45s. Getting a cold, but worked through it.

vland vland 2020/01/07, 02:31 PM
Another Great Workout.
Today I hit the gym a little later than usual but got a good solid shoulder workout. And I don't know why but when it came time for abs and lower back I decided to hit it as hard and fast as I could and managed to get a nice 20 minute cardio worko...

ThePickle ThePickle 2020/01/06, 09:40 PM
1/5/20
A little sore, but feels good to get into a routine. Pushed myself, gonna feel that tomorrow. Abs, back, shoulders, biceps.

vland vland 2020/01/05, 12:54 PM
New Year
Well I'm back from the gym...had a good leg and core workout followed by a session in Planet Fitness's Total Body Enhancement. That whole body vibration really help with my leg fatigue.

ThePickle ThePickle 2020/01/03, 09:47 PM