Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kiel DiGiovanni, Co-founder
FACT CHECKED
The TRX suspension training kit boomed onto the fitness scene in 2005. Its founder, Randy Hetrick, was an ex-Navy SEAL whose goal was to create a piece of fitness equipment that could be bought anywhere. In fact, its original name was “Travel X”! It truly revolutionized the fitness industry by offering a cost-effective form of training that was actually challenging.
Over the years, it has proven to be a legitimate piece of training equipment that can build muscle and strength. The only issue is that many people don’t know how to perform a full-body TRX workout program. This article will show you how!
What Is The TRX Suspension Training System?
As the full name of TRX (TRX Suspension Training System) applies, it’s essentially a form of body weight training that uses two hanging straps. A trainee can hold on to and perform various exercises using their hands or feet.
TRX was introduced during the “functional” movement wave in the early 2000s. However, unlike most of the exercises of this time, TRX produced a completely new way of training that offered real benefits; in other words, it wasn’t based on nonsense.
At its core, it’s an offshoot of calisthenics and bodyweight training. Still, it introduced a significantly larger range of exercises, including more effective methods for brand-new beginners to train. On the other hand, it has more complicated exercises.
Since its inception, there have been several additions to the training system, such as;
- TRX Duo system
- TRX RIP system
- Y Bell
Since TRX has been on the market for a while, quite a few alternative brands have emerged. Therefore, you don’t have to use the TRX brand for this workout; you can choose a product that meets your economic needs.
Related: Best Suspension Trainers
5 Benefits Of TRX Training
So why should you train using TRX or suspension trainers? There are quite a few!
Regardless of whether you want to use a whole TRX training program or just add a couple of exercises to your program, here are some reasons you could benefit from TRX exercises.
1. Can Be Used Anywhere
“Work out anywhere” used to mean doing 100 curls in the park with 10lb dumbbells. There’s nothing wrong with that, and you gotta do what you gotta do! However, for an experienced lifter or anyone with a minimum fitness level, hauling around a set of dumbbells or equipment heavy enough to provide a decent workout is tough. While we might be able to technically work out anywhere with a single kettlebell, it’s not going to provide an adequate training plan.
But the TRX really changed the game and the meaning of “work out anywhere.” The TRX suspension system weighs about 2 pounds, and you can throw it in a small backpack to take anywhere. Many guys talk about throwing it in a bag, cycling to the park, and training on a tree.
Plus, it comes with door stops, making it capable of being hung up in a hotel room. Perhaps the best aspect is that you can make alterations and perform challenging exercises. You would be hard-pressed to find a better choice when looking at options.
2. Greatly Increase Exercise Selection For Bodyweight Training
We love calisthenics and bodyweight training. If you’ve ever seen our programs, you’ll probably see a couple of calisthenic exercises in them. However, one of our main complaints about calisthenics is that exercise selection can be low, especially for beginners.
Well, if you pick up a set of TRX, your bodyweight exercise selection skyrockets. For one, you’re able to do isolation exercises such as bicep curls and chest flys. You can also do a larger variety of rows and presses; you can even do a shoulder press. At the same time, TRX allows for more regressions and progressions.
3. Improves Core Strength And Stability of Muscles
Improving core strength isn’t necessarily unique to TRX exercises. However, using suspension training turns your core training up to 11. At the same time, you will feel your stability muscles fire like never before.
Every single exercise you do is going to be a type of instability training, as you must support your weight on straps. This will be very noticeable in pushing exercises such as pushups and dips.
At the same time, you can elevate your legs for exercises like lunges and mountain climbers. Oh, and planks are on a whole other level.
4. Effective In Training Rehab & Elderly Populations
Seeing an elderly train with TRX probably isn’t the first image that crosses your mind. However, numerous studies have shown its benefits are far-reaching and are even able to improve various health and functional markers such as:
- Functional capacity
- Strengthen back and mitigate low-back pain
- Balance
- Gait
- Hormone balance
- Reverse sarcopenia
- And so on….
One of the more interesting benefits was non-physical. A very high percentage of elderly trainees thoroughly enjoy their training and report the intent of continuing after the study.¹ Basically, TRX transformed these sedentary individuals into active persons. It is impressive to see the benefits that come from TRX.
5. Improve Athleticism
Using TRX is going to put on muscle and strength. However, it will also do something that lifting weights doesn’t: your athleticism. “Athleticism” is a term to describe a body that is muscular and strong but nimble and agile. Yes, technically, “athleticism” doesn’t refer to aesthetics, but think of a sprinter or running back.
We want to say that you can definitely build athleticism with weights. The difference is that your training needs to be intentional, whereas it’s just a natural outcome of using TRX.
Ultimate TRX Workout
Now, let’s look at your five-day workout. This program utilizes an upper/lower split plus a fifth day of conditioning, core, and arms. Here's a few quick notes to run this TRX workout.
- Take 60-90 second rest between sets
- Take 45 seconds rest between unilateral exercises
- When you see (00) that means you'll do as many as you can do
Session 1
| EXERCISE | SETS | REPS |
| TRX Dips | 4 | 6-8 |
| TRX Chin-up | 4 | 6-8 |
| TRX Decline Push-up (feet on straps) | 4 | 8-10 |
| TRX Power Pull | 3 | 8-10 |
| TRX Face Pull | 3 | 8-12 |
Session 2
| EXERCISE | SETS | REPS |
| TRX Skater Squats | 4 | 6-8 |
| TRX Overhead Squat | 4 | (00) |
| TRX Hip Press | 4 | (00) |
| TRX Knee Tucks | 3 | 30 |
| TRX Squat Jump | 3 | 10 |
Session 3
| EXERCISE | SETS | REPS |
| TRX Chin-up | 4 | 6-8 |
| TRX Push-up | 4 | 6-8 |
| TRX Inverted Row | 3 | 8-10 |
| TRX Shoulder Press | 3 | 8-10 |
| TRX Fly x TRX Reverse Fly | 3 | 8-10 (both exercises) |
| TRX Renegade Row (can use DB or KB) | 2 | 20 (10/arm) |
Session 4
| EXERCISE | SETS | REPS |
| TRX Pistol Squats | 4 | 6-8 |
| TRX Bulgarian Squat | 4 | (00) |
| TRX Curtsy Lunge | 4 | (00) |
| TRX Hamstring Curls | 3 | (00) |
| TRX Side-To-Side | 3 | 10-12 (each side) |
Session 5
| EXERCISE | SETS | REPS |
| TRX Planks | 5 | Failure |
| TRX Mountain Climbers | 5 | 20 |
| TRX Pike | 3-5 | Failure |
| TRX Squat Row | 5 | 15-20 |
| TRX Curls x TRX Triceps Extension | 3 | 8-12 (both exercises) |
How To Run This Program
For the majority of the exercises, you’ll rest 90 seconds between each set. This also includes different exercises, meaning once you start, you’re not going to stop. If you’re pressed on time, you can knock this down to 60 seconds if needed.
The only time this won’t apply is for unilateral exercises where you’ll rest 45-60 seconds between each side until you complete that exercise, but you could drop it to 30 seconds. You’d then rest for 90 seconds and begin the next exercise.
Progressing on a TRX program is done in the same manner as any other program. The general idea is the same of progressive overload, but how you do it will differ. Advancing on TRX is not as straightforward as going to the gym, where you can just add weight.
When training on TRX, you will either increase the reps or attempt to perform more challenging progressions. Below, we’ll go over some easy ways to do this.
The most crucial part is placing more significant stress on your body as you progress.
How Many Reps To Perform?
You probably noticed that we just laid out sets and a range of reps. It’s important to understand that these aren’t as concrete as when lifting weights. The reason is that they’re bodyweight exercises, and increasing the load isn’t as precise.
Further, you may weigh more or less on that day; this could be due to various factors, such as the time of day, whether you’ve used the restroom recently, your hydration status, etc.
Therefore, when you see a range such as “6-8”, you should attempt to use a progression that puts you in that range. Perhaps an easier way to look at it is how difficult the exercise should be. The most important part is that you perform reps until you come up on failure. However, this primarily applies to the upper body.
When it comes to legs, it’s a bit different. In some exercises, you can’t increase or decrease the load, leaving you with just reps. This might mean you can only perform 2 reps on some exercises. If that’s all you can do, that’s fine. You’ll see (00) for the number of sets on these exercises. This means you’re going to work on the number of reps as you improve.
On the exercises that do have a rep scheme, such as pistol squats, once you can hit the number relatively easily, you will use a more difficult progression. This might mean using the TRX less as a support.
If legs become easy, you can start to implement a set of lunges before your session. Start with 50 walking lunges, and then do your session.
Progressions On TRX Exercises
We’ll briefly review some of the progressions for these exercises here. Some exercises have a similar progression process, so we’ll explain those in groups.
Pulling Exercises
This can work for your pulling exercises, such as chin-ups and rows.
- Pull to One Hand: Instead of pulling even, pull your body up to one hand. This places a great percent of your weight on that side.
- Finger Pulls & Reach Out: This next progression contains two methods that have the same goal of mitigating the involvement of the other arm. The first is to remove a finger or two of the supporting hand as you pull yourself up. This decreases the strength contribution from that side and increases the challenge. The second part is to extend the supporting arm out as you come up. This dramatically mitigates its involvement.
- Explosive Pull-Ups: Perform explosive pull-ups by pulling your chest all the way up as far as you can. Using a bar, these are called “chest-to-bar” to give you an idea. This explosive movement is excellent for building the strength and power necessary for muscle-ups and is an excellent progression to improve strength.
Inverted Row, Power Row & Face Pull
During rows with your feet planted, you can adjust your body angle to increase or decrease the load. This can be done in conjunction with the above.
Pushups & Decline Pushups
You can progress on both push-ups using the same general idea as with the pulling movements: gradually move to a single-arm push-up.
- Decline Pushup: To progress on the decline pushup, you can gradually increase the height of your feet.
- Down To One Hand: During the descent, bring the body down to one hand.
- Reach One Arm Out: As you descend, push one arm out while you come down to one hand. Continue until the arm is extended all the way out during the entire movement.
Shoulder Press And Flys
Increase or decrease the angle of the body.
Skater Squats & Pistol Squats
For both of these, you will use TRX to help support you as you perform the exercises.
Planks
There are two simple progressions with planks.
- Unilateral Plank: Perform the plank but hold the weight on one arm.
- Push Arms Out: As you hold the plank, push your arms out before the body. This simulates a barbell rollout or long lever plank.²
Final Say On Your TRX Workout
TRX is a fantastic form of training and one of the few “functional movement” training methods that produce real results. Anyone can benefit from incorporating TRX into their workout or making it their entire workout. It’s a form of training that’s hard to replicate yet delivers unique benefits, making it a special piece of training that can’t be found anywhere else plus you can do it in the comfort of your home!
Check out our full collection of at home workouts!
References
- GAEDTKE, ANGUS, and TOBIAS MORAT. “TRX Suspension Training: A New Functional Training Approach for Older Adults – Development, Training Control and Feasibility.” International Journal of Exercise Science, vol. 8, no. 3, 1 July 2015, pp. 224–233, www.ncbi.nlm.nih.gov/pmc/articles/PMC4833470/.
- Schoenfeld, Brad J., et al. “An Electromyographic Comparison of a Modified Version of the Plank with a Long Lever and Posterior Tilt versus the Traditional Plank Exercise.” Sports Biomechanics, vol. 13, no. 3, 3 July 2014, pp. 296–306, bretcontreras.com/wp-content/uploads/An-electromyographic-comparison-of-a-modified-version-of-the-plank-with-a-long-lever-and-posterior-tilt-versus-the-traditional-plank-exercise.pdf, https://doi.org/10.1080/14763141.2014.942355.
Garett Reid
Author