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

231,274 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

154,063 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

72,988 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

78,522 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

7,498 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

5,763 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

17,713 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

39,885 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

231,274 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

154,063 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

72,988 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

78,522 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

7,498 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

5,763 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

17,713 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

39,885 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

Help
Can you recommend a good free-ish app to help track my workouts? Something that may help tell me cals burnt.

Dneville Dneville 2018/10/17, 01:20 PM
average 14 year old bench press?
im 14 and I walked into a gym for the first time. I weigh 82 kgs and I am 6,2  my  goal by the end of the year is to bench 100 kgs.

BTFUNHOME BTFUNHOME 2018/10/08, 09:30 PM
`Bello!
I am Farrah, I am new to this community. It is hard finding ways to keep me motivated, this is the one way that I hope will help. so I would like to list my goals. and accomplishments in a bullet list format. here it goes Goals: *Be more acti...

farrahjean2 farrahjean2 2018/10/07, 05:46 PM
Second Year college student
It all starts in the kitchen.  It's hard to lose weight regardless of how much time and effort you put into excercising and working out if your diet is poor.  It's also easy to start too much too soon and expect too much.  I would suggest to ch...

Jac48 Jac48 2018/10/03, 08:14 AM
How to know how much weight to start with?
It all depends on your goals.  Are you looking to bulk up or just get back into shape. I think a good general rule is 3 to 4 sets of each excercise with 6 to 10 reps per set. Since you are just starting out, I would stay away from too heavy and...

Jac48 Jac48 2018/10/03, 08:08 AM
Wider Hips , Smaller Waist Where to start and how
I want somebody to tell me what to do and how to start and the basics , can’t do without learning about what I’m about to do first so I’m all in for advises please thank you in advancee

MichelineNdj MichelineNdj 2018/09/30, 11:33 AM
Hi
Welcome to FT.  Good luck on your journey to getting back into shape.

Jac48 Jac48 2018/09/25, 09:51 AM
New Member
I am Melanie. I am a 30 year old from Colorado. I am a mother of 5 boys. They are 13,10,8,5 & 4. They keep me pretty busy. My goals right now are to get into shape and would like to lose about 20 pounds by the end of the year. Not just to look be...

Mn.moreno06 Mn.moreno06 2018/09/18, 09:57 PM
Newbie
Goodluck with that! Keep your exercising on track and you'll be great before you know it. (i'm also trying to be fit!!)

Teeyel Teeyel 2018/09/18, 09:00 PM
A new start
Goodluck! Although I don't have your challenges, I am trying to keep my exercising on schedule. It's the struggle as I'm lazy, but cheers to the both of us.

Teeyel Teeyel 2018/09/18, 08:59 PM

Latest FLogs

Did my first work out
Feeling productive and will see how I feel in the morning did pliates last night and abs a bit sore.

KellyCarr KellyCarr 2018/10/18, 09:56 PM
Workout
I did my first work out😊

Melren Melren 2018/10/17, 04:56 AM
New Start
Today i signed up for this site. And tomorrow will be my first workout! Ready to start!

Melren Melren 2018/10/16, 09:21 AM
Day 0
I am starting this FLOG out on day 0. Day 0 because I am not doing anything today. I should be waiting to start my fitness journey until after October because right now I am staying at my aunts house and I do not have any healthy food. But my issu...

raftergirl raftergirl 2018/10/14, 07:42 PM
Work Out Goals
Lose "weight" - really I mean decrease in body fat percent Feel healthy -  I want to feel good about doing things like dancing  Be more confidant - Cause I'm not and I want to be  I wanna fit into the cute clothes

Sarahb00 Sarahb00 2018/10/11, 06:51 PM
Day 1
This is only going to be a brief entire. I have laid out part of my back story and aims in my introduction. I plan to work hard to achieve my goals. I have motivation and I have goals but the hard part is keeping both alive. I plan to build a priv...

aprilmc94 aprilmc94 2018/10/08, 01:59 PM
My body
Obese 138 kilos 6 feet 3 inches

akshaykumar2000 akshaykumar2000 2018/10/03, 09:45 AM
Clunky
How do I change that 2 days a week instead of 4

fzimmerman2 fzimmerman2 2018/10/02, 05:40 AM
Signed up
Really looking forward into this program hoping this is the one that will help me all the way to reach my goal of losing 15kgs

Mariam12 Mariam12 2018/09/24, 09:36 AM
Beginning a New Chapter
Today I start to get serious about maintaining a regular workout regime. Need to be consistent with toning and cardio. Want to melt my last 33 pounds quickly while shaping up and slimming down a few more sizes. Excited to reach my goals and want t...

Graceburnette Graceburnette 2018/09/20, 07:05 PM