Build Strength And Endurance With These TRX Exercises

Level up your fitness game with easy and effective TRX training techniques.

Reviewed by Sabrina Rahman, Certified Fitness Trainer Sabrina Rahman Sabrina RahmanCertified Fitness Trainer facebook_iconinsta_icon
Written by , MSc (Biotechnology), ISSA Certified Fitness Nutritionist Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist Experience: 6 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health Experience: 8 years
Fact-checked by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach Experience: 2.5 years

TRX exercises are the new-age weight lifting! This suspension gym equipment helps tone and strengthen the whole body with your own body weight! Dr. Sara Mikulsky (PT, DPT) says, “TRX uses body weight and gravity for resistance while using suspension straps to support the individual exercising.” These exercises are also a form of functional training that helps improve core strength, balance, stability, and flexibility. From chest presses to pushups to mountain climbers – you can do all sorts of exercises using this versatile  fitness equipment. Try the 7 effective TRX exercises explained below and learn how they can benefit you. Read on!

protip_icon TRX Exercises
  • Frequency: Daily
  • Benefits: Improve core strength, balance, stability, and flexibility.
  • Equipment Needed: TRX straps
  • Space Required: Large area
  • Assistance Required: Yes, if you are a beginner
  • Who Should Avoid: Anyone with a knee injury or balance issues.

What Is TRX Suspension Training?

“Total Body Resistance Exercise or TRX is a popular fitness tool that has recently gained momentum in the fitness industry. It is a really effective way 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 involve weights or fitness tools. Instead, it uses your body weight to build strength, mobility, balance, coordination, stability, flexibility, and endurance and heart 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.

Alison, a octor of physical therapy, shared that her gym recently installed a TRX frame and she loved using it. She said, “I love that the TRX bands can take bodyweight exercises to a whole new level because of the balancing aspect. Some of my favorite moves to do with them are pistol squats, rows, and pikes (i)!”

People use TRX training techniques for different purposes, including weight loss, body and muscle toning, building muscle strength, and improving flexibility. If you are intrigued by it, scroll down to check out 7 best beginner-friendly TRX exercises.

7 Best TRX Exercises For Beginners

1. TRX Bicep Curls

TRX bicep curls exercise
Image: YouTube @MarziaPrince

Target Areas: Biceps, shoulders, forearms, and core


  1. Adjust the straps and grab the handles with both hands.
  2. Stand with your body facing the anchor point.
  3. Tighten the core and place your feet towards the anchor point so that your body leans back.
  4. Raise the elbows over your shoulder level, keep your palms straight, and the handles near your temples. This is the starting position.
  5. Hold the plank position and lower your body until the arms are straight.
  6. Bend your arms and curl towards the handles, back to the starting position.
  7. Do 3 sets of 8-10 reps.

2. TRX Reverse Lunges

Target Areas: Legs


  1. Adjust the TRX band straps to their shortest length.
  2. Face the anchor point and grab the handles.
  3. Bend your elbows to a 90° angle, draw your fists closer to the chest, and hold the plank position. This is the starting position.
  4. Take a step back with your right leg to create a 90° angle with the left and the right knees.
  5. Straighten and elevate the arms, and extend the elbows.
  6. Return to the starting position and switch legs.
  7. Do 3 sets of 8-10 reps.

3. TRX Hamstring Curls

TRX hamstring curls to hip press exercise
Image: YouTube @MatrixFitnessUS

Target Areas: Hamstrings and core


  1. Adjust the TRX straps a foot above the ground.
  2. Lie on your back and secure your heels to the TRX foot cradles. Extend the legs. This is the starting position.
  3. Engage your heels, glutes, hamstrings, and lower back to lift the hips and lower back off the ground.
  4. Maintain the plank for a few seconds and return to the starting position in a controlled motion.
  5. Do 3 sets of 8-10 reps.

4. TRX Chest Press

TRX chest press exercise
Image: YouTube @davidlloydleisureltd

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


  1. Attach the cable to the anchor point with handles dangling till your waist.
  2. Hold the handles and look away from the anchor point.
  3. Lean forward at the angle of 40°, extend the arms, tighten your core, and keep the body in a plank position. This is the starting position.
  4. Inhale and bend the elbows and lower your body until the chest is at the handles’ level.
  5. Exhale and push yourself to the start position.
  6. Maintain the plank position (body straight from head to toe) throughout the steps.
  7. Do 3 sets of 8-10 reps.

5. TRX Push Up

5. TRX Push Up
Image: Shutterstock

Target Areas: Upper back, core, and shoulders


  1. Attach the cables to an anchor point above your head. Adjust the handles to hang down about waist high.
  2. Grab the handles with your hands and lean forward until your body is at a 40-degree angle, keeping your body straight from head to toe.
  3. Slightly bend the elbows and lower yourself down until your chest reaches the handle level at the center of the cables.
  4. Maintain a tight core, by exhaling slowly and return to the starting position. This completes one repetition. You can do 5 – 6
  5. repetitions initially and can gradually increase the count to 15.

6. TRX Squats

TRX squats exercise
Image: YouTube @olegbolegb

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


  1. Adjust the straps so that the handles align at knee level.
  2. Face the anchor point, grab the handles, keep the feet shoulder-width apart, and stand straight. This is the starting position.
  3. Lower your body to a squat position with knees at 90° angle and arms extended.
  4. Push through your heels and return to the starting position.
  5. Do 3 sets of 8-10 reps.

7. TRX Row

Image: Shutterstock

Target Areas: Spine, shoulders, triceps, glutes, and quads


  1. Shorten the TRX straps all the way up.
  2. Set your body in a vertical plank position.
  3. Keep your arms straight, and walk your feet forward to create tension in the straps. This is the starting position.
  4. Keep your palms facing each other throughout the lift.
  5. Begin the movement by retracting your shoulder blades back and down.
  6. Pull your torso towards your hands, keeping your elbows close to your body.
  7. Lower your body back to the starting position and repeat.

Anyone can perform TRX bodyweight exercises and enjoy their benefits. Brett Durney suggests, “It provides a great all-in-one training solution. It can be used as a part of a circuit to make a great HIIT/cardio workout. Attach it to trees, doors, and pretty much anything that provides a good anchor to make it a totally versatile piece of workout kit.” TRX exercises provide a full-body workout with multiple benefits.

protip_icon Quick Tip
Start with one TRX workout session weekly. Gradually increase to three weekly sessions. Combine it with jumping and leg exercises.

The Benefits Of TRX Exercises

1. Stronger Core

TRX suspension trainers help in building a rock-solid core and improve your mobility, balance and stability. The functional movements in the TRX exercises engage your obliques, lower back, and abs to improve core fitness.

2. Strengthens The Muscles

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

3. May Help In Weight Management

TRX exercises provide you with a full-body workout. The suspension straps can be utilized to do various exercises to help burn fat 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 easy and build to the more advanced movements, be patient and stay consistent.”

5. Low Risk Of Injuries

TRX exercises are low-impact and suitable for anyone, including the elderly and people with mobility issues. It is because you can control the movements and do them at your own pace. This ensures minimal pressure on the joints and minimal strain on your body and muscles.

6. Offers Different Forms Of Resistance

TRX exercises involve all different principles of resistance – vector, stability, and pendulum, which is quite rare in other forms of exercise. Vector resistance depends on the body position, stability resistance depends on your feet position, and pendulum resistance depends on the changing angles of the TRX system. This means that no exercises are the same, and all focus on different muscle groups.

7. Great For Calisthenics

The TRX system helps you perform calisthenics other than the regular TRX exercises. Calisthenics is also a form of resistance training that involves your body weight and gravity for exercising. It helps build aerobic fitness and improve overall strength.

Apart from all these benefits, TRX exercises help improve your overall health, boost cardiovascular activity, and help you stay physically fit. The TRX system is portable – all you need is a tree, a door, or high guard rails to secure the straps, and you are all set. However, ensure that the straps are secured well, strong, and support your body weight to avoid injuries. Here are a few more things to keep in mind while doing TRX exercises.

Pointers To Keep In Mind: Tips For Beginners

Certified personal trainer and founder of Train Like A Gymnast, Danielle Gray advises, “Set up properly – if you’re having issues getting your feet in the handles or on a time crunch for an AMRAP circuit, it is still important to move slowly. Focus on setting up properly and you will increase your chances for success versus setting up incorrectly and having to restart multiple times.”

“Focus on your form – similar to setting up properly, you’ll want to focus on doing each exercise to the best of your ability to build a foundational strength to improve on in the future,” Danielle adds.

Brett Durney suggests that beginners focus on their position. He says, “Place markers on the floor so you can track your resistance positioning and ensure your workouts are measured.”

Also, follow these tips to ensure you reap all benefits of TRX training:

  • Take your time to familiarize yourself and learn about the TRX training system.
  • Start slow with the basic movements and then gradually do the advanced exercises.
  • Before starting your exercise, always check your position.
  • Check and adjust the length of the TRX straps for a better workout experience.
  • Ensure the straps are secured to a strong anchor and can support your weight.
  • Stop working out immediately if you experience slight back pain or a bent midsection.
  • Do the exercises under the supervision of a trainer.
protip_icon Did You Know?
You may see the results of TRX exercises after 4 weeks. However, the time may vary depending on the intensity and number of sessions.

Infographic: Top 4 Benefits Of TRX Exercises

The fitness industry has recently seen a surge in the popularity of Total Body Resistance Exercise or TRX. It is an extremely efficient technique to exercise, either on its own or in conjunction with other fitness tools. Weights or other exercise equipment are not used in this method of training. Instead, it makes use of your body weight to improve your stamina, flexibility, endurance, balance, coordination, and heart health.

The infographic below lists the top benefits of TRX exercises. Scroll down to check it out!

top 4 benefits of trx exercises (infographic)

Illustration: StyleCraze Design Team

TRX exercises are a novel way to build strength, stability, balance, and flexibility by using your own body weight. You do not need any gym equipment except a TRX suspension tool. This tool enables you to perform a wide range of exercises that help target the biceps, shoulders, forearms, core, legs, hamstrings, abs, chest muscles, arms, upper back, lower back, glutes, and quads. Moreover, these exercises are beginner-friendly, and the risk of injury is quite low. Consult your doctor before starting these exercises if you have mobility issues.

Frequently Asked Questions

Is TRX hard for beginners?

TRX can be a bit challenging for beginners. However, working with a trainer during your gym workouts and practicing simpler variations of TRX exercises can help beginners get used to TRX.

Is TRX better than lifting weights?

Weight lifting and TRX offer different benefits and stand out in their own ways. Therefore there is no clear winner between TRX and weight lifting. Including both as a part of your workout routines is the best way to go.

Is TRX a calisthenic?

No, but you can practice calisthenics on a TRX setup.

Can I do TRX everyday?

Yes, you can do 20-30 minutes of TRX daily.

Is TRX cardio or strength training?

TRX is primarily designed for strength training but you can perform a high intensity cardio circuit on it as well.

Key Takeaways

  • TRX (total body resistance) exercises use your body weight to increase your strength, flexibility, stability, and endurance.
  • While they do not require any equipment, you can pair these exercises with weights and other fitness tools.
  • TRX bicep curls, TRX reverse lunges, and TRX Squats are some of the best exercises you can do regularly.
  • These exercises strengthen the core and muscles and aid in weight management.

Check out this video to learn the 7 best TRX exercises to help you get fit and strong! Get ready to tone up and feel the burn! Watch now!

Personal Experience: Source

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