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

149,679 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

113,351 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

60,022 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

45,757 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

5,901 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

5,006 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

13,440 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

27,242 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

149,679 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

113,351 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

60,022 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

45,757 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

5,901 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

5,006 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

13,440 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

27,242 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

help me to get in shape. im 159 cm and 78 kg.
eiraaurora what exercise do i need to do? what food do i need to take? i'm 159 cm and 78 kg. --- Hi eira,  It depends on your age, on your current shape, on your objective and in your motivation.  For starters, a proper diet must be set...

Tygaz_Afonso99 Tygaz_Afonso99 Today at 05:40 AM
average 14 year old bench press?
5"9 Age 14 Weight 200 Max bench 145 What do I need to work on just started benching

Abellush Abellush 2017/10/12, 09:40 PM
Problems gaining muscle.
I'm just starting up again, and I'm 13 just wondering, how much is being lifted, and how often? It may be different since I'm younger but when I did some working out, and I gained from exercising almost everyday. I ate when I got hungry, but nothi...

JadenC910 JadenC910 2017/10/10, 05:32 PM
Discounts! top selling products
Discounts! men's hair styling products Products which fall under this return policy can be returned domestically, as long as they are unused and in the original packaging. No questions asked! If a product that falls under this guarantee...

tapedjAh tapedjAh 2017/10/09, 07:53 PM
Introduce yourself
Hi All I have been a FreeTrainers member and have used their workout regularly until the last 4 years. I am planning to get back in real shape. GOAL is to loose 25 lbs and get a chiseled ABS.!!  HELP ME !! MoTIVATE ME to MOTIVATE YOU !!  - PA...

pavanp pavanp 2017/10/09, 06:56 PM
What diet to gain lean muscle and burn fat
I would like to know what kind of diet should I follow in order to consume about 3100 calories so I can build lean muscle and burn fat. I drink a homemade shake made of milk, strawberries and greek yougurt before I go to the gym and after a 100% w...

faxandres faxandres 2017/10/04, 10:12 AM
I'm new here =)
Samyalencar Hey everybody! My name is Samira (Samy), I'm originally from Brazil but I live in Montreal and I'm 24 years old. My goal is to lose 16 pounds (doesn't sound so hard but I've been trying for 4 years). Hopefully this website and communit...

Laxraymala Laxraymala 2017/09/29, 01:09 AM
Newbie
rforrester713 Hi all, I am new to this site and also pretty new to working out. I'm hopig to tone up and get into better shape than I am now. Any and all help and advice is much apperciated --- Hello Rforrester, welcome to the forums.

Laxraymala Laxraymala 2017/09/29, 01:08 AM
Abdullah Abid Jutt
gujranwala 32  6 ---

gujranwala gujranwala 2017/09/17, 02:14 AM

Latest FLogs

Third workout
Now I realized that my upper body strength is weak af.

NB97 NB97 Yesterday at 04:43 PM
Second workout
I don't know what to say other than feeling sore is good. I did upper workout today and I'm so f**king dead. My back is stretched and sore. My neck and arms are killing me ... but in a good way. I really do hope I continue with my inner motivation.

NB97 NB97 2017/10/17, 05:25 PM
First workout
Thank god my body does not ache... For now. I already got my body used to the treadmill before I got a decent schedule of mine. Today is the first day I follow it and so far so good. My stomach aches but I am guessing it's from the abs workout exe...

NB97 NB97 2017/10/16, 03:43 PM
Monday
Chest  Shoulder Tricep

indraneel indraneel 2017/09/26, 09:52 AM
Monday 9/25/17
Done

awalk awalk 2017/09/25, 05:20 PM
First week
It hurts but it the result of me working out. I have been doing this 3 times now and I am fine with the workout.

EminKid EminKid 2017/09/24, 05:22 AM
HEALTH AND FITNESS GOAL 2017
I just turned 43 and no serious health problem ever experience aside from common colds, i am a all natural advocate but taking vitamin C and Multi vitamins as support to my low carb diet program. This work out and diet plan are more on preventive ...

androidmacoy androidmacoy 2017/09/19, 09:28 PM
Upper body
Lat 45 Row 50 Fly 30 Chest press 40

Fuersty Fuersty 2017/09/16, 07:24 PM
Lower body weights
Leg extensions 30 Ham curls 25 Leg press 100 Calf raise 0

Fuersty Fuersty 2017/09/16, 07:23 PM
9/14/2017
Leaning back ab stretch: uncomfortable Superman extensions (5): hard Lat stretch with bar: just right Kneeling lat reach stretch: just right Bicep stretch: just right Extensor forearm stretch: just right Bent knee push ups (12): hard Calf s...

EmmyFH EmmyFH 2017/09/14, 11:14 PM