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

321,158 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

228,230 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

88,683 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

115,565 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

11,238 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

6,649 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

22,453 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

50,427 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

321,158 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

228,230 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

88,683 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

115,565 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

11,238 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

6,649 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

22,453 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

50,427 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

2020/03/04
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

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.

Our Community

Discussion forum activity

Hello I am Kyle
So I am stepping out of my comfort zone by doing this. I am Kyle and most of the time on my fitness journey I have been a lone wolf so to speak. I tend to try and do things on my own with no support and it works... until it doesn't. I turn 33 this...

kobrien1 kobrien1 2020/06/02, 09:36 AM
Calories
I was wondering how I measure how many calories I have burned from my workout plan? Is there a way to see that?

ewiy1 ewiy1 2020/05/27, 12:08 AM
Push ups not having effect on my chest
Hi, I've doing push ups and I noticed my arms getting bigger but my chest isn't . Am I doing something wrong? Please advise me on what I should do to get a bigger chest at home. I have no equipment.😅

ZawLwin ZawLwin 2020/05/22, 03:57 AM
Discussion Guidelines
Hi, I’m Adriann I’m hoping with this site that I can find some motivation and lose weight, as I’m hoping to join the army cadets and possibly the army in the future. I also want to get back into sports but due to the lack of exercise and training...

Superplayer1930 Superplayer1930 2020/05/19, 02:34 PM
Looking for Advice
Hello, I am an 18, almost 19 year old male. I have been wanting to start working out for a while now and I figured with what is going on in the world that this would be a good thing - something to do, take my mind of stuff, etc.  I want to gain...

tylermsj tylermsj 2020/05/08, 12:29 PM
Home workout with weight cage
I have recently purchased the Marcy 7041 power rack/weight cage as I don't have a gym in my area. Im a beginner and am not sure which exercises to do with the cage and without, when to do them and how often. How do I know which weight to start ...

YoniK YoniK 2020/05/07, 01:09 AM
I need motivation, please help!!!
Im a 15 year old and I need to get in shape during this quarantine but im never motivated. Since the start of this quarantine, I have gained 20 freaking pounds and i want to builf muscle but at the same time lose weight. So i started your resistan...

ejde ejde 2020/05/06, 07:44 AM
Help with testing Android app
Thank you for the feedback Jac. I've received some feedback also via email, and I will add some new functionality soon and do some cleanup. Tracking workouts is not yet planned because it is a lot of work, but there will be some other changes whic...

Adrian Adrian 2020/05/05, 11:09 AM
Questions regarding my current plan at Freetrainer
Sure, you can modify your existing plan to fit your desire as well as your availibility to do exercises at home.  The key is getting enough rest and eating right and pushing yourself while you workout.  Know your limitations and be smart about wha...

Jac48 Jac48 2020/04/28, 11:30 AM
I need Attention plz
I am currently taking the "at home workout program".  Can I do other exercises to build muscles and abs(other than course) likemore pushups and pull ups. Thank you

Bhavesh9950 Bhavesh9950 2020/04/20, 01:09 AM

Latest FLogs

Kadie Digiuseppe - June 6th 2020
The past two days i've been very tired and unmotivated. I didn't do much physical activity outside other than playing on the beach with Alyssa and my sister. But I have been working out inside and doing my workouts. I feel like I have said this be...

kdigi529 kdigi529 Today at 09:28 AM
Kadie Digiuseppe - June 3rd 2020
Yesterday I walked the entire Ocean City boardwalk with my sister, mom and friend Alyssa. It felt good because I haven't walked that much in a while. I like walking especially in places like the boardwalk because theres always something new. It's ...

kdigi529 kdigi529 2020/06/03, 09:28 AM
Running
Alright so yesterday I woke up bright and early at 0600 to go on a run. It was cold as all hell and I only went a mile, and it was slow. But thanks to that run I feel the momentum that I needed to get back into it. I went on another run later that...

RobFoxSocks RobFoxSocks 2020/06/02, 02:29 PM
Getting Started... Again
I am a person who likes to think of themselves as a better than average athlete. When I focus in on my workout program I go full tilt until I reach my goal. The problem I have is I fall just as fast and all my progress goes away and them some. So ...

kobrien1 kobrien1 2020/06/01, 12:51 PM
Kadie Digiuseppe - June 1st 2020
These past two days have been very productive for me and my phyical activity. Yesterday me and my sister played in the ocean, threw a softball, took a walk and played some field hockey at the beach. This morning, I went for a mile jog and listened...

kdigi529 kdigi529 2020/06/01, 09:22 AM
Running
Alright, so the saga continues with my battle against running. Slept through my alarm at 0630, but to be honest I don't blame myself, I went to bed around 0130. I will still run today, once again I have to remind myself that I shouldn't worry abou...

RobFoxSocks RobFoxSocks 2020/05/31, 10:16 AM
Location
Today, I have finally gotten back into kettlebell training. I NEED TO RUN HOLY SHIT. I set my alarm for 0630 and I fully intend of getting up and going for a jog. It has been too easy to shy away from the pain of running. Honestly, its more the pa...

RobFoxSocks RobFoxSocks 2020/05/30, 08:14 PM
First Day of Working Out
First workout. Kinda sore and lactic acid buildup. Hopefully get used to it tomorrow!

crnishu crnishu 2020/05/30, 07:19 PM
Day 15
Upping ab reps even a little more because they are feeling easier. Need to start doing more cardio. Shoulder exercises still feel challenging, but are doable. Back exercises feel good. Noticed my arms look tone today which made me feel good :)

shattucc shattucc 2020/05/28, 07:13 PM
Kadie Digiuseppe - May 28th 2020
Yesterday, I was a lazy bum. Yeah I was. I really didn't do a whole bunch of physical activity. We went to the beach again and the only phyical activity that I did was throw around a football with my sister. I was tired though from all the other d...

kdigi529 kdigi529 2020/05/28, 09:59 AM