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

80,921 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

70,580 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

44,830 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

20,236 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

4,257 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

4,069 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

8,805 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

11,923 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

80,921 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

70,580 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

44,830 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

20,236 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

4,257 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

4,069 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

8,805 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

11,923 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!


Featured group: 2016 Motivation Challenge

2016 Motivation Challenge
Stay motivated! Now that the first week of 2016 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

2016/03/06
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.
2016/01/01
Happy New Year!
We would like to wish all of current and future members a very Happy New Year! We hope that you had a good start of 2016 and that you will be able to maintain your fitness-related new year resolutions for the entire year. This new year also marks our 15-year anniversary! It's nice to think that we've been providing free workout guidance to our members for so many years, so would like to thank you, our members, for your support and for keeping FreeTrainers.com running for so long!

Our Community

Discussion forum activity

Introduce yourself
Hello, My name is Krista, & I am looking forward to getting back into shape, feeling healthier & getting back to the mom, I know I am!! I used to b really active, until the passing of my dad, he was my rock!! & I miss him so much but, I have to...

Youngbutterfly Youngbutterfly Today at 08:30 PM
Pre Workout Fuel
Trail mix is suppose to be a great snack for working out or hiking. I made a thread about this in another section. I think eating too much before working out could be a bad idea. Usually if I eat too much I'll want to get some sleep afterwards. B...

b3kman b3kman 2016/07/22, 07:46 PM
working out with a cold?
Actually if it's just a little cold working out could help. Excercise is supposed to boost your immune system. As long as it isn't a flu or something you should be okay. Try to avoid eating alot of sugar for a while and take time to relax after yo...

b3kman b3kman 2016/07/22, 07:36 PM
42 year old with many health issues
Thank you I will look into it

redhawk553 redhawk553 2016/07/21, 05:28 PM
Is Trail Mix Really Healthy For You?
Trail mix is a healthy snack, but is really better for people who are physically active. The good calories in trail mix give you alot of energy to work out, or to go jogging. The bad thing about this is if you don't do any kind of exercise it can ...

b3kman b3kman 2016/07/21, 05:01 PM
average 14 year old bench press?
The best way to do more is work your way up. Don't strain yourself trying to hard, build up your strength. Start out doing a little then a little more until your doing alot of reps with the 85 pounds. The next thing to do is add more weight and st...

b3kman b3kman 2016/07/21, 04:46 PM
I'm new here and would be happy to meet like minds
I have been into health and fitness for a while. I have to admit I could be doing better, but I try to stay consistent with exercise as much as possible.  I also keep a really healthy diet and believe in holistic healing. I think it's best to try...

b3kman b3kman 2016/07/21, 04:28 PM
Help please!
Hi, I am 33 years old, 122 Kg, and 184cm. I am looking for someone help me (or at least point me in right direction) to devise an exercise plan considering this conditions: I have bad knees from my student and sports day. Never lifted a finger a...

farshidh farshidh 2016/07/20, 07:17 AM
Getting ready
Hello guys! I'm new here,and I would like to introduce myself :) So,my name is Viki and I've just finished my secondary grammar school.Until I was going there,I gained weight... because of the stress I've just eaten and that has made me fat... t...

mviki mviki 2016/07/18, 04:36 AM
Weight loss want it fast
Hello people i'm 18 years old and my weight is 63KG which makes me chubby as hell :( the fat is all over my stomach face arms i just need to lose my chubbyness i need a proper diet plan with exercise within 1 and a half month i need to lose my wei...

Aliya123 Aliya123 2016/07/17, 10:23 PM

Latest FLogs

Seems weightloss is all I think about
I have become a little obsessed with searching the internet on weight loss, meal planning, etc.  I guess that is a good thing, that is how I found FreeTrainers.com.  Pinterest, Google have become personal friends of mine in this journey.

mggamiz01 mggamiz01 Today at 05:26 PM
The first step
Hi! I am Umang. I am 29 years old, weigh 86 kgs and live my days parked in front of the tv or in bed. I have not exercised ever! I feel depressed and trapped. I have been spending the last year ignoring all of this but I think it's time to ta...

Umangsharma Umangsharma Today at 04:56 PM
back and core day
Not too strenuous so next week I will up the reps and weights on some excercises.

crowhurst crowhurst Today at 01:40 PM
Today's Workout Plan
3 angles of flexion: stretch, contraction and midrange movements on biceps and triceps. I'll work only my medial delts and lower abs too.

Swolemechanic Swolemechanic Yesterday at 09:00 AM
Herbs
I take many herbs for my health issues. I would rather take them than prescription medicine and the herbs work better without side effects. I also eat gluten-free, low carbs and no red meat

redhawk553 redhawk553 2016/07/21, 02:56 PM
Introduction
I am looking to make many new friends to take the healthy journey with me. I had really let myself go when my mom passed Oct. 2015. Then I decided in April to start exercising and taking better care of myself. I want to inspire others to do the sa...

redhawk553 redhawk553 2016/07/21, 02:54 PM
New to Free Trainers!
Hi! I'm new to Free Trainers (obviously lol), and am excited for my journey to a better me! Today's going to be my first day exercising with a home workout. Before I say anything else, lemme also say that I'm not exactly...fit lol. I weigh around...

Jen103 Jen103 2016/07/21, 02:31 PM
Hey!
So I'm getting ready to exercise for the first tme in a long time. wish me luck!

2016/07/20, 06:10 PM
New to Free Trainers.
Not sure if this is the place to ask question to people who uses Free Trainers. I'm new, and have question related to the plan. It seems like plans are always same day to day is this correct? Currently I'm doing a plan for home workout. Also it s...

paarko paarko 2016/07/12, 07:11 PM
Agility day
Ladder doublestep x2 high knees, zig zag, sidestep Ladder single step high knees + 20y sprint x3 Suicide only up not back down 5,10,15,20,25y Side jumps over cone(penny) 3x30s T cones 10, 5,5y sprint, side shuffle, run backwards

kellyadkins kellyadkins 2016/07/11, 10:44 PM