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

103,580 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

85,150 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

50,306 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

29,278 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

4,823 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

4,401 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

10,473 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

16,196 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

103,580 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

85,150 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

50,306 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

29,278 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

4,823 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

4,401 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

10,473 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

16,196 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

Introduce yourself
Since I cannot make it to the gym, I would love to find a buddy that I could work out with..  we could possibly do it via online, skype, or whatever..lol

Jacquelinelee Jacquelinelee Yesterday at 12:43 PM
JOIN US - GROUP IS OPEN TO ALL MEMBERS!
Hey I am New to this site. Is this group still active?

Tasheika Tasheika Yesterday at 07:51 AM
Discussion Guidelines
Hello Everyone, My name is Tasheika Conley and my goal is to. Become a healthier and happier me. I am over weight. And need to lose 150lbs. My goal is to lose 15lbs in three months.

Tasheika Tasheika 2017/01/14, 09:44 AM
Day 1 A New Day in a Different Direction
Yesterday was the first time in years I had been to the gym. And I loved it. I was invited to a Zumba class. I had know idea it would be an hour long. But it was awesome 😊. After words I started on the exercise plan I started on this website. I am...

Tasheika Tasheika 2017/01/14, 09:38 AM
bodybuilding teens
hey guys i am a 14 year old bodybuilder training since last christmas i have made serious gains ,gained 24.5 lb of muscle and lower than 7% body fat intrested in gradualy increasing strenth mentaly and physically is my number one goal.

_c0lt3919 _c0lt3919 2017/01/13, 06:06 PM
Need advice
Hey, I recommend you to do 3 days of weight lifting (1h per day) and other 3 days of cardio like walking, running or cycling. Obviously you should do one day weight lifting and one day cardio with a rest day every week. Cardio Days: The most...

encaputxat encaputxat 2017/01/12, 11:13 AM
very fat and need to loose
I am 5'6" and weigh 275lbs...Iwant to loose as much fat as iIcan while strengthening...having problems with my wife and I am hhoping that I can get her to notice me again. Working on everything else with her, but I want her to become pphysically ...

FreedomStryke FreedomStryke 2017/01/12, 02:57 AM
facial muscles getting lifted during workout
today i started working out in gym and when i was lifting a wieght then my facial muscles getting lifted automatically (muscles just beside the nose opening). i tried stopping them but i was unable to do it, it just keeps on lifting up when i lift...

arpit3280 arpit3280 2017/01/10, 10:07 AM
Reminder of the Rules
I just started going to the gym, I've done Zumba 3-4 times a week previously.  Different people give different advice on how much cardio and how much strength training is needed.  Any suggestions?

steelers2144 steelers2144 2017/01/08, 06:05 PM
Fellow ladies, I NEED HELLLLP!
Exercise is always great but I feel like when I'm having my most successful belly shrinking is when it's combined with a good diet. Lots of veggies and fruits and yes of course calorie counting. And I'm not saying it was a miracle supplement or i...

mfox813 mfox813 2017/01/07, 05:31 PM

Latest FLogs

My determination..
Today was the first day in a long time that I actually did a full workout. I am encouraged and determined to loose 100 pounds. I wish that I had a workout buddy or buddies where we could work out together.. but we will c..

Jacquelinelee Jacquelinelee Yesterday at 12:57 PM
My determination..
Today was the first day in a long time that I actually did a full workout. I am encouraged and determined to loose 100 pounds. I wish that I had a workout buddy or buddies where we could work out together.. but we will c..

Jacquelinelee Jacquelinelee Yesterday at 12:57 PM
Day 1 A Change for The Better In A New Direction
Went to the gym. First time in years. I was invited to join the Zumba class. And it was awesome. After words I Started my main exercise. I did everything on the machines for my core, back, shoulders, biceps

Tasheika Tasheika 2017/01/13, 10:26 AM
Friday 13th January
Just starting and hope to keep this up. Did just a regular at home workout. Worked on abs, legs and butt.

punkyhunter punkyhunter 2017/01/12, 06:22 PM
2017 motivation workouts
This year I will lose weight using this workout  https://createworkouts.com/w/VyMrZigIG

encaputxat encaputxat 2017/01/12, 11:16 AM
Day 1 !!!!
Day one completed!! I'm so excited to continue throughout my journey. I was able to amp up almost everything that I have in my schedule and will continue to improve.  I don't have any doubt that I will be able to reach my goal by my end date. Kee...

AlyHaldane AlyHaldane 2017/01/11, 10:32 PM
The beginning
The time has come to make a concerted start to the fitness.

trinirja trinirja 2017/01/11, 07:43 AM
Start
11/1/17 - 108.4kg

bishthetiger bishthetiger 2017/01/10, 07:01 PM
First Day
First day WHOOP!

emobley3324 emobley3324 2017/01/10, 06:21 PM
Monday 09/01/17
I am doing core and shoulders on a Monday morning, would rather do chest since I missed the chest workout on Saturday due to oversleeping. Protein shake tastes horrible - vanilla one. I have to drink it though.

Dimitrov Dimitrov 2017/01/09, 12:06 PM