Another good program is WS_FTP. You can download a free copy of their "Lite" version here:
http://www.ftpplanet.com/download.htm
This isn't a trial version, so there's no charge for using it for an extended length of time.
BTW, your hosting company may not give you the ability to upload to their server using ftp, as is sometimes the case with free hosting companies.
If that's the case with your hosting company, post the name and url of the hosting company here, and maybe someone can help you figure out how to use their service.
If necessary, I can move this topic to our Site Design forum where you might get some additional insight on resolving any problems you may be having.
HTH!