Account Log in Register for free Workouts Find workouts My workouts Calendar Exercises Community Forums FLogs Groups Resources Exercise resources Nutrition resources 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. Cardio workout program 59,490 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 44,730 using this workout Our twelve week program designed for advanced athletes to help them see exponential improvements with their strength & muscle gains! 1 2 3 4 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: 2017 Motivation Challenge Stay motivated! Now that the first week of 2017 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 2016/10/26 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 I'm new here =) Samyalencar Hey everybody! My name is Samira (Samy), I'm originally from Brazil but I live in Montreal and I'm 24 years old. My goal is to lose 16 pounds (doesn't sound so hard but I've been trying for 4 years). Hopefully this website and communit... Laxraymala Yesterday at 01:09 AM Newbie rforrester713 Hi all, I am new to this site and also pretty new to working out. I'm hopig to tone up and get into better shape than I am now. Any and all help and advice is much apperciated --- Hello Rforrester, welcome to the forums. Laxraymala Yesterday at 01:08 AM Abdullah Abid Jutt gujranwala 32 6 --- gujranwala 2017/09/17, 02:14 AM Shoulders and arms hurt more on chest workouts Thanks! June21 2017/09/16, 09:02 PM 💪 Daily check-in 💪 Adrian Are you still on track? What have you done today? Regular check-ins will increase your chances of sticking to your fitness goals! ---yes today I have joined from tommorow I will be also lined up Nalini66 2017/09/16, 09:00 AM Getting back into it Kkayes23 Hey All! I'm a 22 year old female. My build is tall and lean. About 5'11 and weigh about 140. I've struggled to gain weight my whole life. I've played sports since I came out of the womb. I've been out of the gym for about a month and ... voxotica 2017/09/15, 06:47 AM how can i gain weight? I don't know that you can be "addicted" to weed, but you gain weight by stopping the drugs and eat regular meals. You have to increase you caloric intake everyday. Do you take any supplements? Protein? voxotica 2017/09/15, 06:41 AM No pain no gain So true! voxotica 2017/09/15, 06:39 AM 5ft 1in, 185lbs You most certainly do have access to a gym; it's called outside! The world is our gym! Go for a walk/run. Push-ups, situps, jumping jacks, pull ups on a tree, squats... Calisthenics is probably the best way to stay in shape and the fastest for bur... voxotica 2017/09/15, 06:32 AM hey ! What's your current fitness level? How's your diet? voxotica 2017/09/14, 09:38 AM Latest FLogs Monday Chest Shoulder Tricep indraneel 2017/09/26, 09:52 AM Monday 9/25/17 Done awalk 2017/09/25, 05:20 PM First week It hurts but it the result of me working out. I have been doing this 3 times now and I am fine with the workout. EminKid 2017/09/24, 05:22 AM HEALTH AND FITNESS GOAL 2017 I just turned 43 and no serious health problem ever experience aside from common colds, i am a all natural advocate but taking vitamin C and Multi vitamins as support to my low carb diet program. This work out and diet plan are more on preventive ... androidmacoy 2017/09/19, 09:28 PM Upper body Lat 45 Row 50 Fly 30 Chest press 40 Fuersty 2017/09/16, 07:24 PM Lower body weights Leg extensions 30 Ham curls 25 Leg press 100 Calf raise 0 Fuersty 2017/09/16, 07:23 PM 9/14/2017 Leaning back ab stretch: uncomfortable Superman extensions (5): hard Lat stretch with bar: just right Kneeling lat reach stretch: just right Bicep stretch: just right Extensor forearm stretch: just right Bent knee push ups (12): hard Calf s... EmmyFH 2017/09/14, 11:14 PM 1st day! omg this hurts so much! rspiller21 2017/09/11, 06:05 PM Diet 9 IX 2017 It wasn't really a good day. I ate: a bowl of white cheese with cucumber 2 slices of crispbread with peanut butter and jam. a bowl of pasta with red kidney bean, dried tomatoes, olives and passata 3 slices of dry brown bread with butter a KI... adrwisniewska 2017/09/09, 02:05 PM Exercise 9 IX 2017 Fit Girls ✔ I cheated a bit, though. Felt tired and not very motivated. adrwisniewska 2017/09/09, 07:29 AM Company Company info Terms of service Privacy policy Contact us Sections Fitness guide Nutrition guide Find workouts Find exercises Forums Groups FLogs © 2000-2017 FreeTrainers.com We have placed cookies on your computer to help make this website better. We use a Google Analytics script which sets cookies. More details can be found in our privacy policy.