Develop Your Strength And Endurance with TRX

TRX exercises represent a modern era in weightlifting. This suspension gym apparatus utilizes the user's own body weight to tone and strengthen the entire body. "TRX utilizes body weight and gravity as resistance while suspending straps provide support for the individual exercising," explains Dr. Sara Mikulsky (PT, DPT). Functional training is another name given to these exercises; it aids in the development of abdominal strength, balance, stability, and flexibility. With this multipurpose piece of fitness apparatus, you can perform a wide variety of exercises, including pushups, mountain climbers, and chest presses. Discover how the seven effective TRX exercises described below can benefit you by performing them. Proceed reading!

TRX Suspension Training (TX)

"In the fitness industry, Total Body Resistance Exercise, or TRX, is a well-known exercise that has acquired popularity in recent years. It is a really effective method to workout either as a part of a workout which utilizes other equipment and/or a workout by itself,” explains Brett Durney, Co-Founder, Personal Trainer, and Running Coach at Fitness Lab.

This training technique does not entail weights or fitness instruments. Instead, it utilizes your body weight to build strength, mobility, balance, coordination, stability, flexibility, and endurance and cardiac health. “The original TRX was founded by Randy Hetrick, an ex-Navy Seal who utilized the materials of various products he came across when on tour in the forces to create a resistance-based training device,” informs Durney.

Best TRX Exercises For Beginners

1. TRX Bicep Curls

Target Areas: Biceps, shoulders, forearms, and core

Steps

• Adjust the harnesses and grasp the handles with both hands.
• Stand with your body facing the anchor point.
• Tighten the core and place your feet towards the anchor point so that your body leans back.
• Raise the forearms over your shoulder level, maintain your palms upright, and the handles near your temples. This is the beginning position.
• Hold the plank position and lower your body until the limbs are erect.
• Bend your arms and curl towards the handles, back to the starting position.
• Do 3 sets of 8-10 reps.

2. TRX Reverse Lunges

Target Areas: Legs

Steps

• Adjust the TRX band straps to their minimum length.
• Face the anchor point and grasp the handles.
• Bend your forearms to a 90° angle, draw your knuckles closer to the torso, and maintain the plank position. This is the beginning position.
• Take a stride back with your right leg to create a 90° angle with the left and the right ankles.
• Straighten and elevate the arms, and extend the elbows.
• Return to the beginning position and alternate legs.
• Do 3 sets of 8-10 reps.

3. TRX Hamstring Curls

Target Areas: Hamstrings and core

Steps

• Adjust the TRX straps a foot above the ground.
• Lie on your back and secure your soles to the TRX foot cradles. Extend the thighs. This is the beginning position.
• Engage your heels, buttocks, hamstrings, and lower back to lift the pelvis and lower back off the ground.
• Maintain the plank for a few seconds and return to the beginning position in a controlled motion.
• Do 3 sets of 8-10 reps.

4. TRX Chest Press

Target Areas: Chest musculature, shoulders, arms, and core

Steps

• Attach the cable to the anchor point with handles trailing till your waist.
• Hold the handles and gaze away from the anchor point.
• Lean forward at the angle of 40°, extend the limbs, tense your core, and maintain the body in a plank position. This is the beginning position.
• Inhale and bend the forearms and lower your body until the thorax is at the handles’ level.
• Exhale and propel yourself to the start position.
• Maintain the plank position (body erect from head to toe) throughout the stages.
• Do 3 sets of 8-10 reps.

5. TRX Push Up

Target Areas: Upper back, core, and shoulders

Steps

• Attach the cables to an anchor point above your head. Adjust the handles to dangle down about waist high.
• Grab the handrails with your hands and lean forward until your body is at a 40-degree angle, keeping your body upright from head to toe.
• Slightly bend the elbows and lower yourself down until your torso reaches the handle level at the center of the cables.
• Maintain a taut core, by exhaling slowly and return to the beginning position. This completes one repetition. You can do 5 – 6 repetitions initially and can progressively increase the count to 15.

6. TRX Squats

Target Areas: Lower back, abdomen, quadriceps, and hamstrings

Steps

• Adjust the harnesses so that the handles align at knee level.
• Face the anchor point, grasp the handrails, maintain the ankles shoulder-width apart, and stand erect. This is the beginning position.
• Lower your body to a squat position with knees at 90° angle and arms extended.
• Push through your heels and return to the beginning position.
• Do 3 sets of 8-10 reps.

7. TRX Row

Target Areas: Spine, shoulders, triceps, buttocks, and quadriceps

Steps

• Shorten the TRX straps all the way up.
• Set your body in a vertical plank position.
• Keep your arms erect, and walk your feet forward to create tension in the straps. This is the beginning position.
• Keep your palms facing each other throughout the ascent.
• Begin the movement by retracting your shoulder blades back and down.
• Pull your torso towards your wrists, keeping your elbows near to your body.
• Lower your body back to the starting position and repeat.

Read Also: Barre Exercises for Beginners

Benefits Of TRX Exercises

1. Stronger Core

TRX suspension trainers aid in establishing a rock-solid core and enhance your mobility, balance and stability. The functional movements in the TRX exercises engage your obliques, lower back, and abdominal to enhance core fitness.

2. Strengthens The Muscles

The suspension exercises condition the body musculature as they use your body weight for resistance. The exercises work on large clusters of muscles all over the body to rectify imbalances. Moreover, compared to weight training, the suspension bands used in TRX exercises offer a greater growth stimulus to the musculature and assist balance training.

3. May Help In Weight Management

TRX exercises provide you with a full-body fitness. The suspension straps can be utilized to do various exercises to help reduce calories and build muscles without lifting a single dumbbell and weight plate.

4. Beginner-Friendly

Fitness coach Mel Austria agrees that TRX exercises are beginner-friendly. She says, “The TRX has beginner-friendly movements and very advanced movements for beginners. Make sure you start moderately simple and progress to the more advanced movements, be patient and remain consistent.”