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

85,374 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

73,715 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

45,974 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

22,120 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

4,393 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

4,140 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

9,146 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

12,718 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

85,374 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

73,715 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

45,974 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

22,120 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

4,393 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

4,140 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

9,146 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

12,718 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

Melissa with the Weight Loss Issues
My name is Melissa and I am 28 years old, a mom to a gorgeous 1 year old boy and a wife to the best man a woman could ever hope for. I have been working out since the year 2010 and my lowest weight on record was 152lbs, just 2 lbs. away from my ul...

MelBelle28 MelBelle28 Yesterday at 02:35 PM
Certified Online Personal Trainer New to the Forum
Hi Paige! I just finished my PT certification and just joined here too. I am good with nutrition, but the course I took still left me in the dark about my workouts. What is your opinion of my situation please..... I take a 50 min spin class M W F...

Amypet Amypet 2016/08/27, 10:43 AM
Workout Buddies
Hey guys, So I just moved and got a membership at Anytime Fitness. I'm looking for find workout friends that can spot me and push me to the next level. I live in the East Orlando area. I'm happy to be penpals too. I'd just live to network with pe...

MarieAngela MarieAngela 2016/08/27, 10:15 AM
Hi my name is Matt
BTW.I think you should consider looking at your relationship too.She hopefully takes care of you.much love be strong

aweekes34 aweekes34 2016/08/26, 12:54 PM
New to this and have no idea about workout
Vaibhavi9850 18 yrs female No weight loss needed 5.5 ft tall 45kg Just need to loose belly fat and thighs Workout plan needed Depending on your overall fitness,I was doing ab work 3 times a week.Extremely important to let the muscles rest,...

aweekes34 aweekes34 2016/08/26, 12:10 PM
Hi my name is Sameer!
Hey guys, my Name is Sameer, and I'm currently 18 years old.  During my junior year of high school, I took Personal Fitness as a class. Basically it was a weight-lifting and gym class. It got me in the best Shape I have ever been! Senior year came...

sameersan sameersan 2016/08/24, 11:55 PM
looking for advice on stacking
Hi, I'll try to keep this short. New to weight lifting after 20 yrs off. 45 yr old male approx 265lbs. 6'6" tall. Starting a weight lifting program to build upper body. A litle backstory---Quit smoking after 30yrs of it and packed on some undesire...

mikemacmilo mikemacmilo 2016/08/23, 12:55 PM
Keeping motivated
Hi I've been working out for years. About 2 years ago I had an injury, it stopped me from my daily workouts and I am finally almost 1000% my problem is I'm having a really hard time getting back to my workout routine of at least 5 days per wee...

Ulcardnal Ulcardnal 2016/08/15, 04:08 PM
Introduce yourself
My self md ramiz .I am now 20th years old. I am allready started the gym before 2 years . I have a bulk body . My goal is to achieve a great body.

ramiz62saima62 ramiz62saima62 2016/08/15, 12:04 AM
Cheat Now.. Burn it Off Tonight
hahaha wow my girlfriend asks me that everytime she goes. Do you want anything? or even worse what do you want. I am overweight and been riding my bike 10 miles 7 days a weak for at least 4 or 5 or more months and i am wondering is the weight comi...

mattaz mattaz 2016/08/13, 05:48 PM

Latest FLogs

Starting Over for the MILLIONTH Time
So about 6 weeks ago, I started doing a certain 12-week workout program and was not satisfied with the progressive results. The workouts made me feel like I was indeed doing something but what I was seeing in the mirror made me hate myself more an...

MelBelle28 MelBelle28 Yesterday at 02:01 PM
Cardio Exercise
Today I've done exercise more than the regular days. I ran on treadmill for about 26 minutes and covered a distance of about 2.5 KM.

KULKING KULKING Yesterday at 12:28 AM
First day back training
Felt good for just getting back into some exercise. Core and chest workout today.

meezer42 meezer42 2016/08/29, 12:52 PM
Starts Today!!!
Starting my new calender today! Hopefully I feel a burn tomorrow from my work out plan for today haha. Yay.

summerrallen summerrallen 2016/08/28, 09:16 PM
So yesterday....
I did work out on Friday, I did a spin class and a weights class, then I showered and went to play with my daughter. The thing I love best about my new schedule is I don't have to work out or feel guilty about not working out on Sat & Sunday becau...

Amypet Amypet 2016/08/27, 10:36 AM
Are you unenergised,unmotivated and down on you...
Hi,Im a 34yr old mum of four.My last baby is 3.It wasnt overnight but i do have a figure im proud of and it was a shock for me to learn four six or twelve weeks of diet and excersise is not the amswer.The secret is learning to get out and walk! I...

aweekes34 aweekes34 2016/08/26, 12:40 PM
Thursday - the plan
Hooray for day two! Especially the Before we Begin part - it always feels so optimistic. Still a bit stiff from yesterday, even using no weight the repititions of the muscle movement as this old body stiff, or am I always stiff, that too. I slept ...

Amypet Amypet 2016/08/25, 08:41 AM
1.00 pm Wednesday, Day 1
So, Hi! I'm Amy. I have been working out with trainers for the past 4 years and loving it. But I couldn't really afford to keep up the lifestyle (They are expensive!) So I took the course and got certified to be a PT, which is great, but I don't w...

Amypet Amypet 2016/08/24, 12:10 PM
ready to push further
274 lbs....5'3 been walking for 3 months and in weights for 2 months.....started at 240lbs gained 35 lbs I muscles.....need to loose some major fat

wolfangel830123 wolfangel830123 2016/08/24, 11:24 AM
Average bench for a 14 year old
Hi I am 14 and can bench 185 And I think that is quite good but I would like to know your guys bench. You can check out my Instagram at athleteanonymous1

Sambo14 Sambo14 2016/08/23, 11:23 AM