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

110,493 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

89,085 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

51,872 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

31,625 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

4,982 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

4,523 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

10,922 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

17,919 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

110,493 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

89,085 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

51,872 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

31,625 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

4,982 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

4,523 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

10,922 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

17,919 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

average 14 year old bench press?
loganrd69 ok im 14 i weigh 129 5ft6. I'm now just starting bench pressin 85 how can i bench more? I've been 50 doing push ups a night. ---Im 14, 5'11 and weigh 150lbs, my max bench press is 185lbs. I found the benching atleast twice a week helps...

AndrewVera AndrewVera Yesterday at 08:20 PM
Hi Everyone
Hi everyone ... I'm from Malaysia and I've never really been an active person ... But today is the day where i plan to change all that ... This website really motivates me and hopefully will help me achieve my goals

NihalZaidi1996 NihalZaidi1996 2017/02/17, 05:37 AM
Hi all, started training again this morning!
7am, a good coffee to shake of the 'cobwebs' then into the garage gym. 1st time back so only did a bit of treadmill,bike,rower warm up, then 3 x 12 on the home gym, bit of abs then another coffee.

Micka76 Micka76 2017/02/17, 02:24 AM
Fitness While Trying to Conceive
Hey all, I know this is a sensitive topic for a lot of ladies out there (myself included), but I was wondering if anyone has advice for health and fitness for women currently ttc.I know activity is good, but having had two miscarriages in a year, ...

ScaryShrimp ScaryShrimp 2017/02/15, 07:18 PM
Burn belly fat
After having 8 children I find myself unable to loose this weight around my tummy I'm at 170 right know and looking to get back to 120

Mrsnunez221 Mrsnunez221 2017/02/14, 10:41 AM
DAILY / WEEKLY CHECK IN: Post your weight here
My first weigh in is today 2/14/17 and I'm 170.3 hoping to see lots of progress

Mrsnunez221 Mrsnunez221 2017/02/14, 10:39 AM
Introduce yourself
Adrian Hello and welcome to the 2016 Motivation Challenge group!  Please take a moment to introduce yourself to the group.  What is your current fitness situation? What are your goals? Why have you joined this group? I am a 40-something who was ...

PepperFlake PepperFlake 2017/02/09, 06:06 PM
Knee pain while doing exercises
After 1 year of my 2nd spinal fusion,  I started going to the gym for about a month now. I have been doing great! I even lost 4 lbs. Not much but it makes me happy. Anyway, I tried something new, cycling. And omg! When I stood up the pain in my kn...

BoriquaAngel BoriquaAngel 2017/02/02, 06:42 PM
Cheat Now.. Burn it Off Tonight
I did a look see at the calorie count (forget the fat content) for a burger joint that is advertising meals for under $5 USD. You get a cheese burger, small fries, a small drink and a dessert pie. This meal is the smallest of everything. Wanna gue...

AKRefugee AKRefugee 2017/01/30, 03:57 PM
SMOKING
gizemcan Tasheika gizemcan The title says it all. I have just joined the community, will start my workout tomorrow. What bothers me is the fact that I'm smoking. I don't think I can quit smoking anytime around this year. I don't know. It just fee...

Tasheika Tasheika 2017/01/26, 11:13 PM

Latest FLogs

Pain in shoulder
My shoulder started hurting again during push ups. I had surgery on it once a while ago.

Jsanders420 Jsanders420 2017/02/15, 02:36 PM
I started today
I am starting out with the at home workout, 3 days a week at beginner.  Good enough work out for right now. My right shouolder hurts a little but this will help it I think.

Jsanders420 Jsanders420 2017/02/13, 09:06 AM
Starting out
Joined gym two days ago, first time in gym for over 10 years, feeling a bit daunted. Determined to stick with it and lose weight and get fit. Being a guy in his mid 50's I am unsure what exercises to do for best effect.

Caddy61 Caddy61 2017/02/12, 04:15 PM
Shoulders
15 mins elliptical Ab twist Ab crunch Shoulder - military press Shoulder - pull Shoulder ? 30 mins elliptical

volusia35 volusia35 2017/02/11, 10:24 AM
Cardiovascular day
30 min elliptical Twist machine Back extentions 10 mins treadmil 5 mins recumbent bike

volusia35 volusia35 2017/02/10, 11:53 AM
Life & Flexibility
Wednesday was my "off" day, but I ended up with some extra time to go for a long, brisk walk with my husband. Today, I missed the gym due to a hectic schedule. I started a new job today, so that meant moving A LOT of furniture, books, supplies, et...

Blonde_40 Blonde_40 2017/02/09, 08:13 PM
Day 2
Followed the plan pretty well. Worked my traps which I'm sure I never worked before but it felt good to get in touch with different muscles. Added 30 mins of cardio! And was able to get my workout down to 1.5 hours!

Natalies2017 Natalies2017 2017/02/09, 07:20 AM
Day 1
Yesterday was my first workout from this website. I liked it. It was short and sweet and focused on the area it stated. I added some more workouts and did 30 mins of Cardio. Overall a good workout.

Natalies2017 Natalies2017 2017/02/09, 04:46 AM
Getting started
Just created a workout today (it's after midnight, so I should say, "yesterday," but I think you get the point) and wanted to make some notes.  I started working out about 5 years ago at a local gym that had a really good membership fee of $10/...

koderkev koderkev 2017/02/09, 12:38 AM
Day 11 A Change For The Better In A New Direction
Sorry I didn't enter my flog on the sixth of the month like usual. But I was very distracted that day. I did my Core, Chest, Triceps and walked 2.7 miles in an hour on the treadmill. Now to day is the eighth of the month today is Core and Legs as ...

Tasheika Tasheika 2017/02/08, 08:12 AM