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

255,397 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

165,430 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

76,686 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

87,281 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

8,020 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

5,963 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

18,957 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

42,901 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

255,397 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

165,430 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

76,686 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

87,281 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

8,020 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

5,963 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

18,957 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

42,901 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

average 14 year old bench press?
Im 14,5'7,8th grade,138 pounds and I can bench 200.

mnwbzj3g4d mnwbzj3g4d Today at 12:29 PM
Just starting and want to print out the calendar
Does anyone know if I can print out the monthly calendar with my workout days marked on there

Axle1969 Axle1969 Yesterday at 06:52 PM
Daily Check-In's and motivation 2019
Had a good leg workout on the 6th, upper body on the 8th, missed yesterday and hoping to get back to legs tomorrow. Work has been a killer, not getting a chance to hit the gym.  Things should calm down after this week and it will be easier to g...

Jac48 Jac48 2019/02/12, 02:40 PM
Hello!
Jac48 Welcome RachelK, glad to have you!!  I used to hit the gym regularly in my 20's, did it for years.  Then 5 kids came and things changed.  One thing that help keep me motivated now which I must admit is a struggle at times, is the fact that I...

heyrachelk heyrachelk 2019/02/07, 01:56 PM
Post your WEIGHT here
Hi I'm Jacob I'm 22 and weigh 186lbs used to weigh 140 in 2015

Tanker101 Tanker101 2019/02/07, 12:03 AM
hello from texas
Welcome Labyrinth, and good luck with your weight loss.  That is an aggressive goal, 90lbs. by September.  I'm not a fan of fad diets, South Beach, Atkins ect.  Losing weight and keeping it off really comes down to a life style change.  Healthy fo...

Jac48 Jac48 2019/02/06, 09:11 AM
Wanting to do weight loss need help
what is a good workout for weightloss i can do at home wi little to no equipment ii have bad anxiety and gyms are.like a foreign language to me im terrified to go due to my weight so i need to loose what i cqn at home and maybe i can.slowly get to...

Labyrinth9890 Labyrinth9890 2019/02/05, 08:49 PM
Need help !!!! How to get of fat Calves
Hello Will, As you may have read on this site in other posts, there really is no way to lose excess weight on a particular part of the body.  I wish this were true because I would lose weight in my mid section and have a 6 pack!!  The only way ...

Jac48 Jac48 2019/01/28, 12:23 PM
Selecting a Cardio Program
Stan from Maryland.  Tried several times to set up Cardio program, using gender and age selection.  Unable to make selections, No movement on screen, stuck on example.  Need help or need Free trainers to fix. Thanks.

SGS73 SGS73 2019/01/15, 11:45 PM
Help from South Africa
Hi, I'm new to the group. In 5 months I'll be turning 40 and would love to look my best. I'm hoping to loose 10kg but would be happy with 8kg. I live in a tiny little town in South Africa. Mother to a teenager who is already taller than myself and...

VossiesGirl VossiesGirl 2019/01/04, 02:10 AM

Latest FLogs

park day with fam
Walked a big park. Did stairs and cardio. Played basketball. No yoga today, just light stretching. fam got icecream after so does it really count? lol

AriStrong AriStrong Yesterday at 09:42 PM
2nd day
Not that bad. Lots of tension and soreness. Looked forward to working out. Getting a bit more motivated.

AriStrong AriStrong 2019/02/15, 07:32 PM
Body building
Good

wgp3nchy4v wgp3nchy4v 2019/02/14, 02:48 PM
New to here.
My goal is to be fit and live a more healthy lifestyle. Motivation is key.

Tanker101 Tanker101 2019/02/06, 11:55 PM
first day of home exercises
Just did my first day of at home exercises. Feeling good

serpilk572 serpilk572 2019/02/05, 05:59 AM
Chest/Tricep
Flat bench- bar 20-16-14-12 Incline dumbbell- 10lb 20-16-14-12 Pec fly 15 on the dial aka 25lb total 20-16-14-12 Overhead press- 20 small bar 10-10-10-10 (open the window, hands a little past shoulder width) Tricep rope pull downs sup...

ezimm93 ezimm93 2019/02/03, 10:36 AM
Feb
Jan 138 Feb 135

TK0225 TK0225 2019/02/03, 03:40 AM
Second week
Complete fail this week and also the end of Jan. Did meal prep too but didn't get through it. Going to try again this week esp since the beginning of another month. Will keep up with this routine everyday and try to walk as well. Fast between 1pm ...

TK0225 TK0225 2019/02/03, 03:39 AM
Back/Bi
Seated cable rows- 40lb-20-16-14-12 Lat pull downs-40lb- 20-16-14-12 Cable curls- 10lb- 20-16-14-12 Stiff leg deadlifts-bar 20-16-14-12 Barbell shrugs 20lb- 20-16-14-12 Barbell curls- 20lb 20-16-14-12 Abs

ezimm93 ezimm93 2019/02/02, 12:14 PM
Day 1
For the past month, I have really been working on my portion control and eating more appropriate foods.  I have increased my workout schedule to really include more cardio as I really focused on the weights more than anything.  This past month has...

kschwent kschwent 2019/01/31, 12:20 PM