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

65,348 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

57,843 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

40,189 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

13,984 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

3,773 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

3,731 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

7,482 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

9,225 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

65,348 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

57,843 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

40,189 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

13,984 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

3,773 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

3,731 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

7,482 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

9,225 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

2016/01/01
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!
2015/09/30
Fitness articles, App development, ...

Hello everyone. Since our re-launch earlier this month, we have been working on bringing you some new features. First, you might notice some new articles in the FLogs - we are scanning the Internet for some interesting articles which we think you might like to read. We've added two today, and we will add more as we come across them. These articles are all published with permission from the author so please don't start publishing random articles without permission as they will be removed. The second part of today's news is that we are getting quite far on the development our first mobile app! We are building an Android App which will let you bring your workout to the gym, with a simple step-by-step interface for your workout plan. We hope to begin testing within a month and publishing on the Play Store in November. If the reception of the app is good, we will add more features like tracking workouts, charting progress, smartwatch support, etc..

Thank you all for your support!

Our Community

Discussion forum activity

Daily check-in
Been sick last few days and have not been able to do any walking.I hope to get back to it tomorrow.

bubblemagic bubblemagic Today at 05:15 PM
Motivation how-to.
Ruben_M Hello and greetings to all.  I'm writing cause I want to know hoy each one of you motivate yourself to exercise and be healthier. I know some people just have the discipline to exercise everyday, eat healthier meals and stuff but I've b...

Fiftyfit Fiftyfit 2016/02/10, 03:52 AM
average 14 year old bench press?
loganrd69 ok im 14 i weigh 129 5ft6. I'm now just starting bench pressin 85 how can i bench more? I've been 50 doing push ups a night. --- It's good I started at that 6 months ago,I'm 14 too and into powerlifting I weigh about 180-185 lbs and I...

Pera1712 Pera1712 2016/02/09, 09:46 AM
Introduce yourself
Hi, my name is Léna.  I'm a lot closer to 60 than I want to be, but I'm trying to do the middle age thing as gracefully as possible by taking care of myself as best I can.  When I was younger (40's) I was devout about going to the gym every other ...

Léna Léna 2016/02/06, 09:34 PM
Super new to the fitness lifestyle.
s.ghosh Hi, I am sharmistha. I am very happy to be associated with such a forum which is giving us such motivations where even we can hope to lose our weights. Well my weight is 75. I always convince myself saying that am happy the way I am, but f...

zkessler zkessler 2016/02/05, 10:19 PM
motivation
stevewit34 I am 35 im 6-5 320 pounds. I am struggling to keep myself modivated exercising wise i just cannot seem to keep at it i seem to get sick of it after 2 weeks and with my career path i am in front of the computer and sitting on my butt a l...

GettingLean92 GettingLean92 2016/02/04, 12:20 AM
new to this
LisaJ13 Hello Yall my name is Lisa and I am new to all of this. I am 48 and fixing to be a new grandma and need to get healthy and lose weight and get fit. Any tips? --- Hello Lisa, I didn't see any replies to your message. If you still need he...

GettingLean92 GettingLean92 2016/02/04, 12:12 AM
what to use for me?
Hii you can try exercise like  running on treadmill, crosstendor, recumbent bikes. this will definately help you .brcasue i also use this and i lost 32 pounds in 4 mnoths.

samara8 samara8 2016/02/03, 05:54 AM
which supplement is for my body?
Hii   well, you can use exercise and if you feel comfortable then you can join gym also .and follow gym diet .you can get healthy body in just 1 or 2 months.  Thanks, samara

samara8 samara8 2016/02/03, 05:50 AM
Supplements for us!
cadams6 Hello there! I have a few questions for u lovely ladies. I am 36yo wf 5'3" 190 lbs. I do have a bit of muscle mass...not all flab :)....I have been stuck at 190-193 for several months. I have tried many supplements but my most recent has b...

zkessler zkessler 2016/01/29, 01:10 AM

Latest FLogs

Saddest Leg Day of my life.
5 years ago. i was in my "prime" condition. was on highschool wrestling team. trained with the marines, who used our highschool's weight room as their gym after hours. it felt great. has a beautiful pair of legs. pressing 620lbs at my max. Then de...

Shiboshasu Shiboshasu Today at 01:39 PM
First Day
Hello everyone, My name is Yolanda Wittmus and this is my first day for my work out plan. I just finished my first workout and I can honestly say that I feel amazing. Exhausted but very amazing.  So a little about me. I am a full time student an...

Witty8824 Witty8824 2016/02/10, 11:03 AM
The Return of Mermaid Gal and Barnacle Girl 🏊🏽🐠🐟🐬🐳
So today is the beginning of the start! Lol!! Hey y'all this is Ronnie!!😜😜 HELLO my beautiful earthly creatures🍃🐱🍂🐯. New journey, new me. I did my cardio today and feeling AWESOMESAUCE!!🍝 (didn't have a sauce so I used the next best thing, lol!) ...

Roshel_Ronnie Roshel_Ronnie 2016/02/07, 02:09 PM
1 month in and going well
I'm one month into this 3-day per week workout regimen and it seems to be working well with time management. It's liberal enough so that I can work out EITHER Thursday or Friday, Saturday or Sunday, Monday or Tuesday, without faling behind.  I top...

Griff147 Griff147 2016/02/06, 08:41 PM
This Friday I changed it up.
Today was a easier on me. I increased my rest time in between sets to about 30 second. I was doing 15 and I was having trouble finishing strong. Looking forward to seeing of I can complete this weekend swing.

Justjoel Justjoel 2016/02/05, 09:22 PM
New Beginnings
Hello to whoever dropped into read this:        My name is Germaine. Today was the start of a new journey as far as my fitness goes... In November I gave birth to a beautiful baby girl, Izabella. As happy as I am, I am starting to notice my eati...

germainefox germainefox 2016/02/04, 08:45 PM
Started my at home exercise program today!
Today I found this site that offers exercise programs I can follow. I am excited about trying out this new site. I hope I can keep my motivation on track.

vsw2016 vsw2016 2016/02/04, 01:51 PM
Cardio
I took my friend's dog with me for a 30 minute/1 mile walk today. It felt pretty good to be out and moving this morning.

shannoncharity shannoncharity 2016/02/03, 11:44 AM
Nutrition
Dont know which protien to choose.

JaspreetDhillon JaspreetDhillon 2016/02/03, 09:54 AM
The start of something good!
Tonight I have found this site that will aid my wife and I in it fitness journey. I plan to use this as a tool to keep us accountable for the next 5 months . My initial weight loss goal is 60 lbs over the next 5 months. I believe we van do it!

Eric08 Eric08 2016/02/03, 12:47 AM