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

248,263 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

162,303 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

75,629 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

84,775 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

7,873 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

5,902 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

18,603 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

41,990 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

248,263 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

162,303 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

75,629 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

84,775 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

7,873 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

5,902 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

18,603 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

41,990 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

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
Need help !!!! How to get of fat Calves
How to get rid of fat calves. I been trying to find to burn fat calves but I can’t find a way. Hope someone can help. Thxs

Will2495 Will2495 2019/01/15, 03:25 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
Help! I Need Somebody, Help! Not Just Anybody
Daninickel83 Hello & Salutations from the Midwest. My name is Dani. I'll be 36 this year & I'm a single mom of an awesome special needs daughter. She's 10 going on 30 lol, if you're a parent you know how it goes.  I may have posted before as...

onehotpapa onehotpapa 2019/01/02, 07:03 AM
Discussion Guidelines
Good Evening, I have just started lifting...again.  Long story.  53 years of age. Overweight 250 lbs...6 foot 2 inches, so I learned to dress it well enough.  Larger pants and shirts..I believe we all know the drill.  I heard about the Keto die...

onehotpapa onehotpapa 2018/12/30, 09:34 PM
Hello from Tasmania!
benol1 Hi, My name is Ben, I live in Launceston in Northern Tasmania. White, male, 55 years old. I work in the tourism sector as a guide and I spend up to 12 hours a day working, and many of those hours are driving a bus. My motivation (short ...

onehotpapa onehotpapa 2018/12/29, 10:36 AM
I need a plan!
Hi!  I'm a former athlete with a dad bod.  It's been about 6 years since I worked out, no coincidence my oldest child is 5.5 yrs old (my other child is 14 months)!  I plan to workout at my house and I've built a small but very useful gym, includin...

twphilli twphilli 2018/12/28, 03:51 PM
Healthy
My name is Erin. I work as a dental assistant so I on my feet for 9 hours a day either fast walking up and down the hallway or standing. As much as I am always on my feet, I would love to get healthy again. My excuse is that I'm so tired from work...

OutRunningErins OutRunningErins 2018/12/27, 10:47 PM
Post your WEIGHT here
Wow...  I'm 301.6 lbs right now - my ideal weight - 170 lbs.  I'm 5'7...

Phynrei Phynrei 2018/12/27, 06:54 AM
Can you build muscle and lose fat at the same time
Boy you need to pick one

Oltillaron Oltillaron 2018/12/24, 07:51 AM

Latest FLogs

4th day of working out
I am in so much pain!!! I’m still super sore from Monday’s work out and so today was a little uncomfortable and hurt quite a bit on certain machines. I continue to follow what is being told of me on this website and so far so good I like the varia...

WendolynG18 WendolynG18 Yesterday at 08:40 PM
Day 2 - 17/1/19
Abs and shoulders 10min treadmill @ 5kph 3 sets of 15 sit-ups 3 sets of 15 weighted seated twists 3 sets of 15 leg raises 20, 16, 14 @ 40kg leg extensions (machine) 20, 16, 14 @ 40kg bar back squats (free bar) 20, 16, 14 @ 40kg seated...

mitchellcarter mitchellcarter Yesterday at 05:43 PM
Day 3 technically started on the 15th but now i...
Well for my third day it was heavily raining so I decided to not go running for my cardio workout and decided to dance for 35 minutes. I did level medium and I am feeling some type of effect but not enough and will not be choosing this for my nex...

WendolynG18 WendolynG18 Yesterday at 02:22 AM
Day 1 16/1/19
Abs and shoulders 10min treadmill @ 5kph 3 sets of 15 sit-ups 3 sets of 15 weighted seated twists 3 sets of 15 leg raises 20, 16, 14 @ 33kg shoulder press 20, 16, 14 @ 5kg each standing lat raises 20, 16, 14 @ 33kg rear delt fly's ...

mitchellcarter mitchellcarter 2019/01/15, 02:12 PM
Day Two!
Well I came to my local gym. I am impressed at how easy it is to follow a routine that I didn’t make. When my boyfriend and I tried this the first time it was hard because he felt he knew what to do but he was just as lost as I am. No matter how m...

WendolynG18 WendolynG18 2019/01/14, 10:07 PM
First Day of Working Out
Well, it’s always hard to get back into shape. Especially if you really don’t want to. My reason behind working out and getting fit is because my family, friends, and boyfriend all want me to stop gaining weight and to go back to how I was 3 years...

WendolynG18 WendolynG18 2019/01/13, 03:21 PM
Video today
I will be successful. Maybe not the first time neuro with every attempt I will get better

Tomcat11 Tomcat11 2019/01/10, 06:12 PM
Weight Reducing and Muscle Gain
Fat Body... Loose muscles... 89kgs..

Edzparkster11 Edzparkster11 2019/01/07, 02:45 PM
1/7
Fewer reps on twisted crunches and bicep curls No back

LesSing LesSing 2019/01/07, 10:40 AM
Day 1
Chest and abs Couldn’t finish the machine press

Mlpt27 Mlpt27 2018/12/29, 01:50 PM