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.


Download the app

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

Get it on Google Play Download on the App Store

No access to Google Play store? Download APK here


Our free customizable workout plans

Simply select one of the workouts below to get started.

Gym training workout program

343,772 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

263,539 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

93,514 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

127,500 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

14,409 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

6,918 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

23,596 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

52,692 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

343,772 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

263,539 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

93,514 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

127,500 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

14,409 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

6,918 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

23,596 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

52,692 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

average 14 year old bench press?
I'm 14 5'10 and 200lbs my max bench press of 1 rep is 175lbs. Is this good?

Recco Recco Yesterday at 10:28 PM
Hi, I'm Esther, and I'm new here!!
Well, as i said, my name is Esther, I'm 49 years young, and I was searching something like Freetrainers.com offers.  Thanks in advance!!

Esther_71 Esther_71 Yesterday at 05:46 PM
Hi im new! :D
Hi im new and i wanna like lose a couple pounds and im also trying aketo diet so ima see where it takes me! :D

4sy9tjdm6r 4sy9tjdm6r 2021/01/14, 09:15 AM
Hi from the east coast of Canada
Glad to have found this resource and looking forward to getting more active in 2021.  I'm 54 and like a lot of moms found that my fitness activities slowed down after I had kids. I used to lift weights pretty seriously and just realized that th...

dizzyg dizzyg 2021/01/02, 09:10 AM
I need help with a routine
I have a ton of equipment I just need a schedule an a breakdown on what to do weekly.  I really apprecaite any help or tips. I have a treadmill a heavy bag/speedbag a total gym, free weights and a bench. I'm trying to bulk up.

Monst3rJam Monst3rJam 2020/12/17, 10:47 AM
Hi I'm Heather
I'm 21 years old and have been struggling with weight gain for awhile. I have PCOS and it makes weight loss incredibly hard. I am also a very picky eater and I have a hard time with nutrition. I just really want to make a permanent lifestyle chang...

heatherdianne5 heatherdianne5 2020/11/29, 10:47 PM
Mass Workout
Hey guys, I'm just about to take this workout plan forward.  Has anybody used it before and found the benefits worth it?  I'm a skinny guy that finds it hard to gain weight. Do you think this will be much of a benefit?  Thanks :)

DanPhillips DanPhillips 2020/11/18, 01:09 PM
Help with testing Android app
i.am.mrs.olney THANK YOU! I will start testing it tonight! Question: does it automatically log the workout? I just downloaded it, and I don't see anywhere to save it when I'm done. --- Hi, not yet, that will be the next version. This init...

Adrian Adrian 2020/11/03, 02:05 AM
Thank you for this website
Thank you for the kind words. If we decide to switch from ad-supported model to a donation-based model, there will be a way to donate :-)  For now though, the ad revenue covers the running costs of the site, so we don't have any other channels for...

Adrian Adrian 2020/10/27, 06:12 AM
Back into it
18 days in for the second time in my life. Keep it going strong people. Keep it going strong.

dunlaprl dunlaprl 2020/10/22, 11:53 AM

Latest FLogs

Total Beginner.
I've just joined and not started yet? Any tips, tricks....

ama_initials ama_initials 2020/12/30, 08:47 PM
I am trying to love myself
I am a very fat girl always have been, it sucks to the point that my body disgusts me. The most I have ever weighed is 109kgs, which I brought it down to 97kgs but now I am going back where it was I already weigh 104kg again. I hate it, I hate mak...

nbutt585 nbutt585 2020/12/25, 01:30 PM
I want to get stronger!
I always feel to tierd to exercise the way that I should, and for being in my prime that's not a good thing.

SilverAngel1616 SilverAngel1616 2020/12/22, 09:31 PM
The Start of Something Better
Mon, Dec 14th 12:35pm I just now discovered this website. Soon to be downloaded app. It's free and right now. Free is good. I want so badly to do this right. To hold myself accountable. And to give my time, effort, and accountability to actual...

JHaseSTRONG1989 JHaseSTRONG1989 2020/12/14, 03:00 PM
Beginning
Hey! It is my first day here. I can't say that I'm highly motivated right now.I don't know if I will start this program, but I would like to find some people who would like to be in 'one boat' - motivate each other, share experience, etc. For me i...

kkatee kkatee 2020/12/14, 05:01 AM
First Skipped Workout
It's already going there. I skipped my first workout yesterday. That would usually sound pretty good, but yesterday would have been the third day I did this workout, so... Yeah, I know what you're thinking: 'this person's so terrible to skip a ...

Oompichka Oompichka 2020/12/08, 10:36 AM
FIRST DAY!!!
I have tried to do workouts before, but it always follows the same pattern: Start (so motivated!) Do it for, like, a week (still kind of motivated!) Miss it one day and "forget" to do it the next. Quit the program altogether. I need to st...

Oompichka Oompichka 2020/12/02, 07:22 PM
Yum Yum in my Tum
12/2 Breakfast: 1 bowl - Grape Nuts Lunch: 1 cup - Yogurt Parfait w/ Blueberries & dry oatmeal 1 - Chocolate Chocolate Chip Muffin Dinner: Deli Sandwhich 12/3 Breakfast: 1 - Egg Sandwhich 1 - English Muffin w/ butter + honey Lunch: ...

Oompichka Oompichka 2020/12/02, 07:00 PM
Been A While - Body Fat Numbers
Updated Bodyfat Numbers July 13, 2016 Height: 182cm Weight: 95.2kg Body Fat%: 27.04% (average of five measurements) Fat Mass: 25.74kg (average of five measurements) September 10th, 2016 Height: 182cm Weight: 95.3kg BF%: 26.42 (average...

yadmit yadmit 2020/11/28, 04:36 PM
Day 0
Setup schedule, presently 130 lbs. Workout tomorrow.

vcrespo vcrespo 2020/11/18, 07:15 PM