How to Use: TRX Suspension Trainers

We take the mystery out of the body weight bands.


Photo by Asia Bradlee

Sure, you know how to use treadmills and hand weights. But what about all the other equipment housed in your gym? In this series, we’ll cut the intimidation factor and give you new tools for getting your best workout.

Let’s be real: Your gym routine can get boring. And when your workouts bore you to tears, you’re a whole lot less likely to actually, you know, do them. So instead of grabbing dumbbells for the umpteenth time, try mixing it up with TRX suspension trainers.

TRX bands use body weight resistance to build muscle and strength. They’re suspended from a single point, usually on the ceiling or a secure bar, but the real workout begins when you start leaning away from that point. When you lean away, your body is forced to balance, which works your core and activates your muscles.

Below, four easy TRX moves that you can incorporate into your daily workout.

TRX Pushup

Face the ground and lean away from the bands, so your body is at an angle. The closer you are to the ground, the harder this move will be.

Your arms should be straight. Press your body downward using your arms, bending them at a 90 degree angle. Push back up so they’re straight.

Do two sets of 10 reps.

TRX Bicep Curl

Lean back, holding the TRX bands. Engage your biceps and curl towards the TRX bands, without letting your elbows drop.

Do three sets of eight reps.

TRX Plank

Slip your feet into the handles and move forward into plank position. You have two options here. Beginners, place your elbows on the ground, as you would in a normal plank, and hold for 30 seconds. Your core will work a little harder with your feet in the TRX handles, because there’s no solid surface for balance.

For a challenge, the second option is to bring your knees in and out, piking your hips. This will work your abs even more. Go for 30 seconds and repeat three times.

TRX Squat

Back up, holding the TRX bands, until they’re taut. Squat low, keeping your knees in line with your toes and your back straight. Squat down and use your legs and glutes to push back up, giving your glutes a squeeze at the top.

Perform two sets of 10 reps.