TRX Workout for Beginners According to Experts

TRX Workout for Beginners According to Experts

TRX No matter your fitness level, use these flexible straps to get a full-body exercise.

I’m so pleased to show you my favorite piece of exercise equipment! Randy Hetrick, a former Navy SEAL, invented the TRX® Suspension trainer. While deployed, Hetrick developed an early version of the TRX (Total-Body Resistance Exercise), utilizing a jiu-jitsu belt and parachute webbing to train and condition himself and his fellow SEALs.

I first met Hetrick at a fitness conference in 2005, and I’ve been using the TRX. The adaptability of the suspension trainer appeals to me as a trainer. You may gain strength, balance, flexibility, and core stability all at the same time by using only your body weight. Using the TRX Suspension Trainer will help you move, train, and perform better in your everyday life, regardless of your fitness level.

Why do I enjoy using the TRX so much? Here are the top three reasons in my opinion.

  1. It is adaptable to all levels of fitness. It’s quite simple to adjust the intensity of an exercise on the spot, and anyone can do it.
  2. It’s a total-body exercise. The TRX system gives you a full-body workout while improving your overall flexibility and working your core. In just 30 minutes, you can do a lot.
  3. I don’t skip an exercise. It’s simple to travel with, and I can train anyplace. I take it to the park, use it in my hotel room, and I can’t tell you how many times I’ve brought it to Hawaii!

As a trainer, I’d like to debunk two major myths about the TRX system that I hear.

Myth 1: You must first be in shape before using the TRX method because it is quite difficult.

It’s not correct. There are three simple and quick techniques to change exercise intensity to accommodate every fitness level.

Vector: Change your body angle.
Stability: Adjust your base of support.
Pendulum: Move your starting point to the anchor point.

Myth #2: It’s just for athletes.

It is also untrue. It’s a hit with my senior clients. Balance, strength, flexibility, and overall movement confidence have all improved. Physical therapists use it for injury rehab and routine injury prevention and my elderly clients.

Do you have any experience with TRX Suspension Training?

I’ve included a few fast and easy pointers that I share with my new clients.

  1. Take things at your speed. Fast and sloppy movement loaded with momentum is preferable to a few good reps in each exercise.
  2. Take your time as you work your way up to the proper difficulty level, focusing on form and body alignment. You’ll notice a gradual improvement in your strength, balance, core stability, and overall flexibility.
  3. As you gain strength, steadily increase the intensity while maintaining proper form and technique.
  4. Have a good time!

-Bodyweight Exercises for Beginners


Are you ready to give the TRX system a try?

TRX bodyweight exercise is quick, entertaining, and effective at building muscle, burning fat, increasing flexibility, and increasing endurance. To get you started, we created seven simple TRX motions that everyone can do at any level: plank, push, pull, hinge, lunge, squat, and rotate. Once you’ve mastered these seven motions, you’ll be able to perform hundreds of exercises that target everybody’s component and start working toward your particular fitness objectives. TRX Suspension Training uses your body as a machine to help you reach your best fitness potential.

So let’s get this party started!

Plank (TRX plank):

Plank up into a push-up posture, keeping your hands directly under your shoulders, with the tops of your feet resting on the TRX system handles and the straps adjusted to mid-calf height. Make sure your head, shoulders, hips, knees, and ankles are all in the same place. To release, bring your knees back down to the ground.

Push (TRX chest press):

Adjust the straps until they are completely lengthened. Make a push-up position with your hands hanging above the ground and your arms outstretched, holding the TRX Suspension Trainer handles below your chest. As you release your elbows out like a push-up, brace your core and lean your weight into the handles, ensuring your hips, shoulders, knees, and ankles are aligned. Maintain your plank by pushing back up to the starting position.

Pull (TRX low row):

Lean back, holding the TRX Suspension Trainer handles out in front of you, so your body is at an angle (you should feel a tiny pull between your shoulder blades) yet aligned in one continuous line from your head to your feet. Maintain your plank by bending your arms to 90 degrees and bringing the handles to your ribs. Form a solid plank with your shoulders pushed down and back, and slowly lower your body by extending your arms.

Hinge (TRX hinge):

Holding handles in front of you for a 45-degree bend at the waist, with the TRX Suspension Trainer straps at mid-length. Press against the handles and extend your body forward to a standing position. Return to your starting position by bending at the hips.

Lunge (TRX lunge):

With the TRX Suspension Trainer’s straps adjusted to mid-calf length, one foot in both foot cradles, and standing facing away from the anchor point, ground yourself through your working leg. Lunge down until your front knee is bent to 90 degrees, pushing your hips down and back. Throughout the exercise, keep your core braced and your chest raised. Drive into your front foot using your glute and hamstring to get back up. Rep on the other leg.

squat (TRX squat):

Stand with your feet hip-width apart and your back straight. Stack your elbows under your shoulders while holding the straps. Lower your hips and back until your legs are at a 90-degree angle, putting your weight in your heels. As you stand, clenching your glutes and keeping your chest lifted, drive into your heels.

Rotate (TRX power pull):

Adjust the straps to a comfortable mid-length. Position one hand beside your chest while your free hand reaches up the main strap toward the anchor point, holding both handles of the TRX Suspension Trainer (drop your shoulders down away from your ears). Rotate your free arm toward the ground while extending your arm, gripping the straps in a circular motion, and keeping your hips square. While twisting your free arm up toward the anchor point, drive your elbow (on the arm gripping the strap) straight back to bring your hand beside your chest.

For those who are new to TRX:

Set a timer for 45 seconds and do as reps of each action as possible, pausing for 15-second rest between the seven moves. Increase the time per move after you’re comfortable with the moves to challenge yourself.