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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

393,321 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

304,081 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

100,318 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

148,632 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

16,228 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

7,288 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

25,218 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

58,227 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

393,321 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

304,081 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

100,318 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

148,632 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

16,228 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

7,288 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

25,218 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

58,227 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
Of course, we would also like to thank the entire photo team involved for the hard work! Thank you Danielle, Pete, Vlad and Tara!

News

2020/10/29

Android and iOS apps available

We would like to announce that our first app is available now on the Google Play Store and the Apple App Store. The app versions are identical, the only difference being that the iOS app does not support Google and Facebook login. We apologize for this inconvenience and we will try to fix this issue soon.

The next planned version of the app will allow users to record exercise details like weights and repetitions in the app, so you can see that information next time you do the exercise.

We look forward to your feedback!

2020/03/04

Help with testing Android app

We have been working on an app which can help you bring your FT workout to the gym in a more convenient app format, as opposed to having to browse the website in a browser on your phone.

Although it's still at a very early stage, the app has been published to Google Play store and it is available for testing and initial feedback. If you would like to participate in the testing, you may install the app directly from the following link:
Link to Google Play Store

There is a forum discussion dedicated to the app which can be found here: Link

Our Community

Discussion forum activity

Need help

My husband is competing in 4 weeks. He had amazing results, nearly no water all veins started poping out. We had an arguement and now he is having high cortisol, water retention and he feels like he would not get to the top 3. It is his first comp...

MillaG 2024/10/15, 04:27 PM

69+ old :)

thank you, After I read your response I thought about Corn Beef and Cabbage, one of my few Favorite Dishes. Then my Wifa said Tuesday " You know we haven't had that meat with Cabbage, what's it called? Ha ha haaa

el_Batoviejo 2024/09/05, 03:31 PM

Cancer - Need diet help

Hi! I have thyroid cancer and had a thyroidectomy. I have a certain mutation that can make the cancer harder to treat and easier to spread or return (braf mutation). I read that a low fat, high protein, and normal carb is the best route and that’s...

MatSo5 2024/07/16, 08:07 PM

Belly fat, waistline fat and man boobs

I am male, 5'7 and weight of around 163 lbs. I have mostly belly fat, love handles (fat on waist) and man boobs. I am already doing strength training (going to gym and do cardio along with weight lifting exercises). I am keeping my protein intake ...

giggs14 2024/06/16, 03:04 AM

Choosing the right weight

Hey there! Glad to hear you're finding the site helpful! Picking the right weight for exercises can definitely be a bit of a trial-and-error process at first. A good rule of thumb is to start with a weight that you can lift for the planned number ...

danicatrainest 2024/05/03, 03:32 PM

48 with high bp, do I moderate exercise

It sounds like you may be feeling a bit unsure about how to proceed with your cardio exercise routine. When someone is told to "take it easy" during exercise, it generally means that they should not push themselves too hard. This is often recommen...

vitaleenanomed 2024/05/03, 03:23 AM

Vitamines?

It's great to hear that your first workout went well! It's understandable to worry about feeling tired, especially with a busy schedule and lack of sleep. Vitamins can definitely help support your energy levels and overall health, but there are al...

vitaleenanomed 2024/04/25, 04:49 AM

Best Weight Loss Supplements?

When it comes to weight loss supplements for women, it's important to approach with caution and skepticism. While there are countless products on the market claiming to offer quick and effective results, not all of them are safe or backed by scien...

vitaleenanomed 2024/04/24, 08:36 AM

Hemorrhoids? Creatine Side Effect?

Recently i took 5 gram of creatine per day and now im suffering by hemmoroid xD

Fedy-11 2024/04/17, 06:20 PM

Supplements

Hey there! Great question about amino acids and protein weight! When it comes to losing fat, these supplements can actually be quite beneficial if used correctly. While they primarily aid in muscle growth and repair, they also play a crucial role ...

vitaleenanomed 2024/04/16, 05:22 AM