Find TRX Trainers near you

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FAQs:

What is TRX Training?

TRX, or Total Body Resistance Exercise, is a form of suspension training that utilizes body weight as the resistance. TRX training can be used to improve strength, core stability, balance, and flexibility. This fitness form allows for a full-body workout where resistance can be added or taken away by simply modifying the position of the feet or body. This is accomplished with the help of heavy-duty adjustable straps attached to an anchor point to help hold your weight. Regular movements such as push-ups, pull-ups, planks, lunges, and squats can all be done and elevated with the use of these straps. Because TRX uses your own weight as resistance, it is suitable for everyone, regardless of age or fitness level. It welcomes beginners, professional athletes, and everyone in between.

How Does Trx Training Work?

The reason TRX is such an effective workout is down to the intensity.

1. By adding push/pull resistance to each exercise, the TRX forces you to fight against gravity.

2. It turns simple bodyweight exercises into something much tougher and demands that you engage your core throughout. For example, by hovering one foot off the ground in the loop of the TRX, even simple static lunges become a tough test of stability and strength.

3. Rather than just working one area, TRX creates a full-body workout that'll have you breaking out sweat without a single burpee.

4. Many exercises are similar to those in other studio classes, like horizontal pull-ups, curtsy squats, chest presses, and glute bridges.

5. Each exercise will require you to engage your core. With your feet in the loops hovering across the ground, you’ll really feel the ab burn with moves like mountain climbers, planks, pikes, and crunches.

6. The continuous circuit-like flow from one move to another keeps your heart rate high throughout the class, ensuring you burn maximum calories whilst simultaneously building strength

7. Whilst TRX has HIIT-style benefits, it is also a low-impact form of exercise, thus minimizing the risk of injury

So if you are looking to improve your strength and fitness and like the sound of a challenge, give a TRX class a go!

Who Will Benefit from Trx Suspension Training?

Everyone can benefit from TRX Suspension Training because you can control the resistance and level of difficulty simply by shifting your body position.TRX is perfect for gentle rehabilitation, hardcore athletic training, and everything in between.

Is TRX Training Effective?

TRX Suspension Training claims to be an effective workout program. A small scientific study sponsored by the American Council on Exercise (ACE) indicated TRX training is a good alternative to traditional exercise modalities. The ACE study included 16 healthy men and women aged 21 to 71 years and physically active. The participants performed three, 60-minute TRX Suspension Training sessions per week for eight weeks. Research results showed significant decreases in the following areas:

- Waist circumference

- Body-fat percentage

- Resting systolic blood pressure

- Resting diastolic blood pressure

According to the ACE research, improvements were also made in cardiovascular and muscular fitness in only eight weeks. Combined with the balance and flexibility benefits, suspension training was said to have the potential to create a positive impact on an individual’s overall health.

Another study examined muscle activation during push-ups with different suspension training systems. Research volunteers included 29 young fit male college students who routinely used suspension training as part of their workout program.

Results showed all training systems effectively engaged the abdominal muscles. Greater activation of the traps, triceps, lumbar, and quadriceps was achieved with more unstable suspension devices like the TRX training product. However, the best deltoid and pectoralis (chest) muscle activation was achieved with more stable suspension training conditions.

Other research compared different levels of interval training using TRX lower-body exercises and their impact on fall risk in healthy older adults.5 Participants included 82 men and women over 68 years of age. They were divided into three groups performing high-intensity interval training (HIIT) or moderate-intensity interval training (MIIT).

Both groups gained balance confidence but the HIIT participants using TRX lower body suspension training scored better regarding fear of falling, improved gait, and dynamic balance.

Is TRX Good for Seniors?

TRX Suspension Training can be a powerful tool to use with even the most limited older clients. A recent research study conducted by Dr. Christian Thompson at the University of San Francisco determined that the TRX Suspension Training system is a safe, effective, and enjoyable exercise modality to utilize in older adults who were deemed to be at risk for an accidental fall. This research, which has been peer-reviewed by the American College of Sports Medicine, was an eight-week training program using TRX Suspension Training to enhance functional fitness in a group of older adults who had never used the TRX Suspension Trainer before. The TRX was used for mobility exercises for the ankle, hip, thoracic spine, and shoulder; muscle strengthening exercises for the lower and upper body; and dynamic balance/gait enhancement exercises.

How Often Should You Do Trx Training?

Ideally, everyone should exercise at least three times a week, and three weekly sessions of TRX, explicitly tailored to your needs by our qualified instructors, can make great improvements to your health and fitness. However, if you are a sportsperson or athlete, just one session a week in addition to your normal sports activities can improve your performance and help prevent injury.

Is TRX Good for Beginners?

With TRX suspension training, any exercise can be easily modified. With a simple adjustment of your foot placement or the angle of your body, you can completely change the difficulty of a move. Whether you want to challenge yourself by making moves harder or need to modify a move to maintain proper form as you learn it, the TRX system makes it easy to make adjustments. Generally, the more upright you stand, the easier a move will be since you are holding up less body weight. The length of the straps can also be adjusted to modify the difficulty of moves or help you hold a different position. Once you master a few key moves, you can continue making adjustments to increase the difficulty and use more of your body weight during moves. TRX training can also be an excellent yet effective low-impact workout. While certain moves get even harder when a jump is added, it is easy to skip the jumping and keep the entire workout low impact.

What is the Weight Limit for TRX?

The weight limit for TRX is 350 pounds according to the TRX website. It is the maximum user weight that the equipment can comfortably carry. 350 is a convenient figure for many people, which makes TRX suitable for users of all sizes.

Is TRX Better Than Gym?

For core strengthening, suspension training with TRX tends to work better than most exercise equipment available on the market. TRX allows you to use your body weight as resistance and works to strengthen your abs, core, and lower back. Therefore, our clear winner for core strengthening is TRX.

Does Trx Burn Belly Fat?

If you are looking for a quick trick to shed some excess belly fat, TRX could be a good place to start. Unlike almost any other training system available, TRX Suspension Training challenges your entire body in all planes of motion creating a huge metabolic effect and helping you build lean, toned muscle.

How Long Does it Take to See Results from TRX?

Once you go through the initial 2 weeks of suspension training, you will feel a huge difference and you will start to intensify your workouts. This is the immediate impact of training suspension. It just gets results right away and you will notice and benefit from this. Having a strong core will help you push yourself a little more and by doing this you will see excellent results a lot sooner than still throwing the same weights around. Once you start feeling stronger and want to go to the next level, you can change your body angle. This makes the workout more intense and more engaging. There are no limits really to what you can achieve with the suspension apparatus.

Why Trx is Better Than Lifting Weights?

One of the many advantages of using the TRX for strength training is that you’ll be utilizing and targeting different muscle groups all at the same time. Because TRX Suspension training utilizes your body weight as resistance, you will be using your core to stabilize you throughout most exercises. You will be engaging opposing muscles to assist in movements and recruit others to help stabilize your body.

With weight training, you target muscles more specifically and isolate the muscle group with a free weight. There’s also no need to stabilize or engage multiple muscle groups to perform the exercise. By specifically targeting muscle groups with weight training, you can help certain muscle groups stand out more if that's a goal for your workouts.

Weight training can also allow you to target the different areas of a muscle group by simply changing your grip on some exercises. Lastly, weight training can be very beneficial while training around an injury.

However, you should try to do both suspension training and weight training together. It can be constructive to incorporate TRX Suspension training alongside weight training to create a well-balanced workout plan!

Where Did Trx Come From?

It all started with a jiu-jitsu belt, some parachute webbing, and one US Navy Seal's desire for a new type of workout. While deployed in Southeast Asia in 1997, Randy Hetrick was growing bored of the bodyweight exercises he was relying on to stay in shape on the road.

So he devised a new idea and fashioned the first rough prototype of the suspension trainer we see on the gym floor today. After leaving the forces a few years later, Hetrick spent a lot of time in gyms developing his idea and eventually the TRX was born. He said: ''People who like yoga and Pilates tend to like TRX because there are some crossovers. "But it's also great for runners, cyclists, or anyone who is an endurance athlete and wants to have more strength training."

One reason it's particularly good for runners or those who like HIIT training is it gives the joints a rest from pounding the floor while still putting your muscles through their paces. If you're running or lifting weights frequently, TRX is a great option to add some variety and push your body in a new way.

The 11 Best TRX Exercises

With the right exercises and appropriate training standards, nothing stands in the way of training with the TRX!

The best TRX exercises are:

1. Pushup

2. Row

3. Squat

4. Pullup

5. Pistol

6. RFSS

7. Hamstring Curl

8. Knee Tuck

9. TRX L-Sit

10. TRX Biceps Curl

11. Triceps Extension

The Pros and Cons of TRX Training

TRX Suspension Training continues to grow as a popular exercise method to gain strength and stability. As with any workout program, there will be likes and dislikes. It really comes down to personal choice and enjoyment of suspension training—you either love it or you don’t. The following are consistent pros in favor of TRX training:

1. Practical and effective

2. Train inside or outdoors

3. Progressive workouts

4. Accommodates all fitness levels

5. No gym membership required

6. No heavy weights or exercise machines 

7. Portable suspension strap system

8. Uses body weight and gravity for resistance 

9. Endless bodyweight workout routines

10. Improves muscular strength and endurance

11. Improves stability and balance

There are a few cons to using TRX training including:

1. May not be the best start program for weaker individuals

2. Beginners may require a qualified personal trainer or TRX coach

3. Risk of injury with improper form and technique7

4. Better activation of the chest and deltoid muscle is achieved in stable conditions

5. Limited heavy leg workouts

What to Expect from a TRX Training Session

1. Walking through the doors of a new class can always seem daunting, but using the TRX is simpler than it looks.

2. In most studios, the setup will include a number of different straps at alternating heights around the room depending on the exercises.

3. Higher-up straps will be used for upper body exercises like a horizontal pull-up or a press-up, while the lower straps are better for lunges or plank-based movements.

4. The instructor will talk you through how to adjust the straps and how to perform each move.

5. For every exercise, you'll either be hovering off the ground or leaning into or away from the straps to create the push/pull resistance.

6. The instructor will keep an eye on tempo and technique, to ensure that you’re activating the right muscles and not going to cause yourself injury.

7. Once the TRX session comes to an end, you'll take a few minutes to cool down and stretch out those tired muscles.

8. Class duration can vary, but most are around 45 minutes

9. If you can keep your core engaged, shoulders pulled down and posture aligned throughout, then you’ll be smashing through the reps in no time.

TRX Tips for Beginners

1. Take it slow — Perform each move deliberately and slowly and take your time getting to know the apparatus

2. Ask for help — As with any of our classes, we always encourage you to ask for help or a modification if needed

3. Master basic exercises first — Learn the fundamentals first before trying advanced moves

4. Focus on form — Work on maintaining good form throughout each exercise to ensure you are getting the most out of each workout

5. Try different angles and strap lengths — Find what works for you and your current fitness level with a focus on good form

6. Maintain a tight core — Focus on keeping your abs engaged throughout each move

What to Look for in a Personal Trainer

To make sure your workouts are safe and successful, look for the following in your personal trainer:

1. Certification. Your trainer should be certified by one of the several organizations that certify personal trainers. Make sure the certifying organization is recognized by the National Commission for Certifying Agencies (NCCA). This ensures that the certification meets appropriate standards so you can be confident that your trainer has had a great education.

2. Education. Your personal trainer should have an educational background in exercise science, kinesiology, or another subject that covers anatomy and physiology. 

3. CPR & first aid certification. Working out is relatively safe, but accidents can happen. Make sure your personal training candidate knows what to do in an emergency. You may also want to ask if the gym has an automated external defibrillator (AED).

4. Liability insurance. Make sure your potential coach is properly insured, just in case.

5. Get everything in writing. A great personal trainer will give you paperwork that outlines the details of your relationship including fees, cancellation policies, liability, and other important information.

How to Find a Personal Trainer

To start, look at local gyms and fitness centers. They usually have their own trainers who work there. Trainers at gyms are often more affordable than trainers who work independently. You can search online. Use local business review sites to find highly rated trainers in your area. Asking friends or family members is a great way to find a personal trainer you're likely to get along with. Find out if anyone you know has had a great experience with a coach in your area. You can also ask people who belong to your gym for recommendations or references for the personal trainers there.

Preparing For Your First Session With A Personal Trainer

Relax! It’s normal to feel a little nervous before your first session. Rest assured, though: that nervousness will fade and you’ll feel comfortable before you know it. To help you get ready, here are ways to prepare for your first personal training session.

1. Show Up Early!

To avoid that flustered feeling, plan to arrive at the health club around ten minutes before your scheduled appointment. Maintaining the right frame of mind isn’t the only reason you should show up early, though. Before your first session, there may be paperwork you’ll need to fill out if you didn’t do so during your consultation. Additionally, while fitness assessments are typically performed during the interview, it may be that your trainer needs to take measurements or otherwise track your pre-program fitness levels.

2. Show Up Rested.

In the same way, you wouldn’t expect to be productive at school or work without a full night’s sleep, your first personal training session will be less effective as well. An increasing number of medical studies have proven that a lack of sleep (defined as 7 hours or less each night) leads to quite a few health issues. These include weight gain, a decrease in muscle mass, and bone loss. It should be noted, too, that if you’re sleep-deprived you’re more prone to exercise-related injury. Keep your eyes open and your workout safe—be sure to get a full seven hours of sleep the night before your first personal training session.

3. Show Up Hydrated.

Most gyms and fitness centers have water fountains, bottled water, and sports drinks available to clients. Don’t rely on the health club, though. Before your first session with your personal trainer, make sure you drink water. A good rule of thumb is that if you’re not thirsty, you’re hydrated enough to begin. Bring a bottle of water with you so you can sip during your session. Your personal trainer will be sure to allow you to take a break to stay properly hydrated.

4. Eat Something Light.

It’s important that you eat something before your first session with your trainer, but it’s equally important that your meal is light. A banana is a great choice, as is oatmeal. Scrambled eggs or avocados are high in amino acids, which can help speed up your post-session recovery. Before your session, there are some foods you should consider avoiding. Beans, dairy, broccoli, cabbage, and fried foods are a few you should steer clear of. Of course, alcohol before a workout is a very bad idea.

5. Have Your Goals In Mind.

Always keep your fitness goals in mind. This makes it easier to communicate with your personal trainer and will also allow you to identify any changes to those goals. For instance, if you’d initially set a goal to lose weight, you may find that you simply love your weight training sessions and would like to fine-tune your program. Of course, keeping your goals in mind provides one more benefit: motivation! But, remember to take baby steps in your training with realistic expectations. 

6. Dress Comfortably.

The best rule is to keep it simple. Wear comfortable, breathable clothing that’s moisture-wicking. Always wear socks when you work out to avoid blistering and don’t underestimate the importance of a good, supportive pair of athletic shoes. Well-fitting, closed-toed shoes with good arch support are critical to injury prevention and comfort.

7. Be Open To Trying New Things.

A qualified, professional personal trainer has many tricks up his or her sleeve. There’s a good chance they will ask you to try something you’ve never attempted before. It’s critical, however, that you let your personal trainer know if you feel uncomfortable with anything, including pain. Your trainer might gently encourage you once more to give it a shot, but ultimately the choice is yours. This training session is about you and a good trainer will respect your personal boundaries. Be prepared to learn during your first session and all your subsequent sessions! Your personal trainer has knowledge and experience you can learn from, so don’t be afraid to ask questions.

8. Be Honest With Your Personal Trainer.

Personal trainers can’t help you reach your goals if you’re not honest with them. Your trainer is equipped to work with you and your unique lifestyle, even if that suggests you unwind with a glass of wine each night. Be honest about your nutritional goals, exercise habits, and especially your relationship with your personal trainer! If there’s something you’d like to do differently, open it up for discussion.

9. Trust The Process.

Fitness goals aren’t achieved overnight. When you initially met with your trainer, you likely discussed timelines for results. If not, do that during this first session. Remember that you’ll feel terrific after your first session, but you won’t be able to see instant results. Trust the process and stick with it. Be realistic both with your personal goals and with your personal trainer. Your fitness coach will help teach you what to do, but you’ve got to put the work in! Being more mindful of your everyday choices can help make your personal training sessions more productive.

10. Relax!

Your personal trainer is good at picking up on signals and body language. If you’re nervous or anxious, he or she will recognize that and will give you the time you need to relax. There’s nothing to worry about! You’ve made a great decision by hiring a personal trainer, and before you know it, you’ll wonder where the hour has gone. Breathe, have fun, and laugh. After all, you’re doing great things for your health, body, and mind.

Sources:

Moorings Park

The Sports Edit

Very Well Fit

Hands on Health

ISPO

Body Pusher

Core Training Tips

TRX Training

Suspension Revolution Review

The Pilates Lab

WebMD

Dubose Fitness

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.