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 72,683 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 77,762 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: 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 `Bello! I am Farrah, I am new to this community. It is hard finding ways to keep me motivated, this is the one way that I hope will help. so I would like to list my goals. and accomplishments in a bullet list format. here it goes Goals: *Be more acti... farrahjean2 Yesterday at 05:46 PM Second Year college student It all starts in the kitchen. It's hard to lose weight regardless of how much time and effort you put into excercising and working out if your diet is poor. It's also easy to start too much too soon and expect too much. I would suggest to ch... Jac48 2018/10/03, 08:14 AM How to know how much weight to start with? It all depends on your goals. Are you looking to bulk up or just get back into shape. I think a good general rule is 3 to 4 sets of each excercise with 6 to 10 reps per set. Since you are just starting out, I would stay away from too heavy and... Jac48 2018/10/03, 08:08 AM Help I would personally do a full body workout for the first couple months - 3 to 4. Then when I'm happy with my progress and really want to spend more time focusing on certain muscle groups I will break up my workout into a split routine. Jac48 2018/10/03, 08:00 AM Wider Hips , Smaller Waist Where to start and how I want somebody to tell me what to do and how to start and the basics , can’t do without learning about what I’m about to do first so I’m all in for advises please thank you in advancee MichelineNdj 2018/09/30, 11:33 AM Hi Welcome to FT. Good luck on your journey to getting back into shape. Jac48 2018/09/25, 09:51 AM New Member I am Melanie. I am a 30 year old from Colorado. I am a mother of 5 boys. They are 13,10,8,5 & 4. They keep me pretty busy. My goals right now are to get into shape and would like to lose about 20 pounds by the end of the year. Not just to look be... Mn.moreno06 2018/09/18, 09:57 PM Newbie Goodluck with that! Keep your exercising on track and you'll be great before you know it. (i'm also trying to be fit!!) Teeyel 2018/09/18, 09:00 PM A new start Goodluck! Although I don't have your challenges, I am trying to keep my exercising on schedule. It's the struggle as I'm lazy, but cheers to the both of us. Teeyel 2018/09/18, 08:59 PM New mama getting back into the swing of things Hi! Goodluck with your exercises! I'm rooting for you as I also try to get fit. Teeyel 2018/09/18, 08:57 PM Latest FLogs My body Obese 138 kilos 6 feet 3 inches akshaykumar2000 2018/10/03, 09:45 AM Clunky How do I change that 2 days a week instead of 4 fzimmerman2 2018/10/02, 05:40 AM Signed up Really looking forward into this program hoping this is the one that will help me all the way to reach my goal of losing 15kgs Mariam12 2018/09/24, 09:36 AM Beginning a New Chapter Today I start to get serious about maintaining a regular workout regime. Need to be consistent with toning and cardio. Want to melt my last 33 pounds quickly while shaping up and slimming down a few more sizes. Excited to reach my goals and want t... Graceburnette 2018/09/20, 07:05 PM 9/19/18 Body: Cellulite, stretchmarks, veins, rolls, bad posture (slouch) Condition: Tired, shaky, somewhat sweaty Measurements Butt: 41.5 L Thigh: 18.5 U Thigh: 24.25 Calf: 15.5 Stomach: 34 Chest: 36 Shoulders: 39.25 Arm: 12.5 KassidyMae 2018/09/19, 03:43 PM Test Test qbatten12 2018/09/12, 12:30 AM Starting up Nothing to write on benefits, just a reminder to myself that this is where I started the gym based program. IAli 2018/09/09, 09:55 AM Starting weight 68kg JHynes90 2018/09/06, 08:52 AM bodybuilding hi guys i love bodybuilding but just can't keep at it. i am tall and i love sport and build up stuff leroy 2002leroyj 2018/09/04, 12:30 AM 8-24-18 First day! Completed my workout. I am grateful I found this site. It is perfect for someone who needs direction and instructions on how to complete exercises. I love the pictures for reference. My goal with starting this fitness plan is to str... 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