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

311,936 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

193,195 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

85,396 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

108,755 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

9,150 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

6,384 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

21,645 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

49,423 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

311,936 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

193,195 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

85,396 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

108,755 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

9,150 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

6,384 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

21,645 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

49,423 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

Discussion Guidelines
Hello!  I'm Laura - I'm currently 328.6lbs I am starting tomorrow in my very first attempt to get my workout from off the page and into my journal.  I have a v-shaped body type, and I can't wait to start! I need to check this whole site! Wor...

Xynen Xynen 2020/02/14, 11:06 PM
average 14 year old bench press?
I’m 14 5’10 and 180 and I can bench 160x10 and 185 max out

Ejo2005 Ejo2005 2020/02/13, 07:58 PM
Hi I’m Luke
Hi I’m Luke, I am 17 years old and currently doing varsity track and field as well as cross country. About 6 months ago I started working out and going to the gym in an effort to drop so time off my races. So far I have seen a slight amount of ...

Luvenezia Luvenezia 2020/02/12, 01:36 AM
aqua fit and strength training
I'm no expert, but I was doing heavy lifting and digging through my job every day monday to friday and maybe weekends off and I was able to be more fit then I ever have been in my life. I think one rest day is fine as long as youre listening to yo...

simodabomb simodabomb 2020/02/03, 08:25 AM
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

Latest FLogs

Backs/Biceps Day #2
Back/Biceps day using the FreeTrainer 12 week Mass Workout - Phase 1  Back/Biceps Day #1 Stretches Kneeling Lat Reach Stretch Bicep Stretch Barbell is 7KG Dumbbell is 2KG Weight listed is only the weights added Deadlifts Set 1 - 2...

nismolu nismolu Today at 05:47 AM
Plank Workout - Day 5
Starting my own daily plank routine, goal is to get to a 10 minute plank. Doing 5 sets.   1st set - 1 minute 30 seconds 2nd set - 1 minute  3rd set - 1 minute  4th set - 1 minute  5th set - 1 minute

nismolu nismolu Yesterday at 10:09 PM
100 Pushups Daily Challenge Day 7
100 Pushups Daily Challenge Day 6 5 Sets  1st Set - 30 2nd Set - 30 3rd  Set - 30 4th Set - 30 5th Set -  30 Total Pushups - 150 Goal of this challenge to keep a routine of daily pushups until can do 100 pushups overall and then 100 pu...

nismolu nismolu Yesterday at 10:00 PM
Day 1
Not too bad, a little sweaty.

Canisrufis Canisrufis Yesterday at 06:11 AM
Here we go
So this is new to me. Im giving weight training a go for the first time. I used to be very active and play a lot of football. But over the last 3 years my activity levels have dropped and so has my fitness. I recently had a gym induction and now i...

Murf128 Murf128 2020/02/16, 03:51 PM
Legs/Calves Day #2
Legs/Calves Day #2 Stretches Standing One Leg Thigh Stretch One Leg Hamstring Stretch Calf Stretch Barbell is 7KG Dumbbell is 2KG Barbell Squats Set 1 - 15 reps - 17KG Set 2 - 12 reps - 17KG Set 3 - 6 reps - 23KG Set 4...

nismolu nismolu 2020/02/15, 08:29 AM
Time to Pokemon onto the mat!
I'm starting tomorrow YAY!! Hope to have a good chat and make some friends!

Xynen Xynen 2020/02/14, 11:13 PM
Plank Workout - Day 4
Starting my own daily plank routine, goal is to get to a 10 minute plank. Doing 5 sets.   1st set - 1 minute   2nd set - 1 minute 3rd set - 1 minute  4th set - 1 minute  5th set - 1 minute

nismolu nismolu 2020/02/14, 10:41 PM
100 Pushups Daily Challenge Day 6
100 Pushups Daily Challenge Day 6 5 Sets  1st Set - 25 2nd Set - 25 3rd  Set - 25  4th Set - 25 5th Set -  25 Total Pushups - 125 3rd day 100 pushups overall! ]Goal of this challenge to keep a routine of daily pushups until can do 100 ...

nismolu nismolu 2020/02/14, 10:38 PM
fitness workout
muscles shaper workouts

premmu premmu 2020/02/13, 11:32 PM