Skip to main content

The Manual may earn a commission when you buy through links on our site.

The Benefits of TRX Suspension Trainers

TRX rotator cuff exercises.

TRX straps are a suspension training tool with unique versatility and fitness benefits that span the gamut from improving balance and core strength to increasing muscular strength and cardiovascular fitness. They are lightweight, portable, and can be used anywhere from a gym to your favorite park to your own bedroom.

That said, between the bright yellow straps and dangling black handles, a TRX trainer can look like quite an intimidating contraption to those who’ve never been shown the ropes, so to speak. However, one of the best things about working out with TRX suspension trainers is that it actually is perfect for anyone no matter what your fitness level may be, as the intensity of every exercise can be fully modulated to meet your abilities. Therefore, if you’ve eyed the seemingly confusing straps at your gym with leery suspicion—or even dread—or are looking for a new, versatile piece of exercise equipment for your home gym, keep reading for your “informal, formal” introduction to TRX suspension training, and consider giving this fun and effective training tool a try.

What Is TRX?

TRX handles

TRX, which stands for Total-body Resistance eXercise, is an exercise training tool that uses heavy-duty straps with handles for suspension training. By attaching the straps to an overhead anchor, you can pull, push, and complete exercises in three dimensions, working against gravity using your bodyweight as a lever or form of resistance. TRX can create an all-in-one gym wherever you set it up without the need for dumbbells or weights.

What Are the Benefits of TRX?

Man doing TRX rows.

TRX training can be fun and highly effective, with numerous benefits.

TRX Suspension Training is Suitable for any Fitness Level.

By changing the angle of your body, you can instantly modify the load or difficulty of an exercise on the TRX, making it a suitable training tool for beginners and fit athletes alike.

TRX Exercises Improve Core Strength.

Because you have to stabilize your body in three dimensions, TRX straps require more core activation than traditional weight training, adding a level of functional training to each exercise.

TRX Training Can Increase Muscular Strength and Size.

Due to the need to stabilize your body in three dimensions, muscle activation using a TRX or other suspension training system is higher than what you can achieve with traditional resistance training, according to research. This makes it a highly efficient and effective form of exercise training. One of the downsides of bodyweight training is that it is not necessarily conducive to hypertrophy, meaning that it can be difficult to build lean body mass. While you can increase muscular strength and endurance with bodyweight exercises, there’s a limit to your ability to actually put on more muscle or gain more “size” because the load is capped at your own body weight. This is where TRX can shine. Studies have found that not only are TRX users able to increase strength following a TRX training program, but they can also increase lean body mass—a reflection of muscle mass—even though suspension training relies on just bodyweight rather than external loads. Another study compared the fitness benefits of suspension training versus traditional resistance training over 12 weeks in untrained older adults, finding that suspension training resulted in similar muscle mass, strength, and functional performance improvements relative to traditional resistance training.

TRX Can Improve Body Composition and Markers of Health.

TRX chest press

ACE Fitness investigated the cardiovascular and metabolic responses to an eight-week TRX Suspension Training program in a controlled study with healthy participants. TRX training resulted in significant decreases in waist circumference, body-fat percentage, and blood pressure, and significant increases in the 1-RM leg press, 1-RM bench press, and the curl-up and push-up tests.

TRX is a low-impact workout.

TRX suspension training is great for those with joint pain as it is a very low-impact form of exercise. As such, the forces on bones and joints are attenuated and the risk of injury is minimal.

TRX adds variety to your workout program.

One of the best things about exercise is the fact that there are so many modalities of training to choose from, which makes it possible to almost always find a type of training that suits your mood, training goals, preferences, and logistical needs. Moreover, by incorporating multiple types of training modalities into your workout routine, you help ensure your program is well-rounded for maximal effectiveness and improvements in fitness. TRX straps are a great way to add variety to your workout and present your body with different challenges and training stimuli.

What Kind of Exercises Can You Do With a TRX?

TRX straps can be used to create full-body workouts with moves ranging from suspended rows to single-leg lunges. TRX has even created its own training platform with memberships  for both on-demand and live workouts you can stream from home. Workouts are geared to different fitness levels and goals, enabling you to find exactly what you’re looking for.

Best TRX Products

Shop some of our favorite TRX products below.

TRX All-in-One Suspension Trainer Bundle

TRX All-in-One Suspension Trainer Bundle.

The All-In-One Home Gym bundle includes the suspension trainer, a wall mount, indoor and outdoor anchors, exercise bands, and a workout guide. It’s a great kit because of the versatility in anchor points and the bands are a nice bonus.

TRX Home2 System

TRX Home2 System

The TRX Home2 System comes with TRX suspension straps, a door anchor, and a suspension anchor. There’s also a little mesh carrying bag.


Man using TRX bandit set.

TRX Bandit Kit is a set of strength bands with specific weight ranges to help you precisely dial in the difficulty of your workout. The kit includes a 5-15 lb blue band, 15-30 lb green band, 25-50 lb yellow band, and 35-70 lb orange band. There’s a universal-fit, ergonomic handle that attaches to one or multiple strength bands to give you a comfortable, fully-customizable, effective resistance tool. Pair the TRX Bandit Kit with your suspension system for unparalleled flexibility and versatility in designing your workouts.

Editors' Recommendations

Amber Sayer
Former Digital Trends Contributor
Amber Sayer is a fitness, nutrition, and wellness writer and editor, and was previously a Fitness Editor at Byrdie. She…
Aum Gandhi reveals the secret health benefits of trail running
Discover the mind-body connection between running and the great outdoors
Trail runner jogging through mountains.

Brian Erickson, Unsplash Brian Erickson/Unsplash

In a world where the demands of daily life can leave us feeling overwhelmed and disconnected, finding effective ways to practice self-care and improve mental resilience has become more important than ever. One activity that has gained significant recognition for its positive impact on mental well-being is trail running. This sport combines the exhilaration of running with the tranquility of nature. 

Read more
Stationary bike benefits: Cardiovascular, weight loss, and more
With so many advantages, check out the numerous stationary bike benefits right here
Keiser exercise bike workout.

Riding an exercise bike can be a great workout with quite a few physical and mental health benefits. From upright stationary bikes and recumbent bikes to indoor cycles and spin bikes, exercise bikes are safe, low impact, and easy to use. Much like a treadmill, an exercise bike can also be used by people of varying fitness levels, as the intensity and resistance can be modulated. Moreover, because there are different types of exercise bikes, the range of potential stationary bike workouts is vast.
So, whether you’re a fan of vigorous high-intensity interval training (HIIT) on a Peloton or indoor cycle, crank the exercise bike pedals in challenging spin classes, or ride a stationary bike for an easy cardio warmup before a hard weightlifting workout at the gym, keep reading to learn about stationary bike benefits.

What is an exercise bike?
It may seem like an obvious answer, but the term “exercise bike” actually can refer to a range of different pieces of exercise equipment that all share bike characteristics but have their own subtle differences. In general, an exercise bike refers to a stationary bike used for indoor cycling workouts. Like a traditional outdoor bicycle, exercise bikes have some form of pedals and seat, but usually only have one wheel, often which isn’t even visible.
The primary types of exercise bikes include upright stationary bikes, recumbent bikes, and indoor cycles (also called spin bikes). Some people also consider riding an outdoor bike on an indoor bike trainer to also be a form of an exercise bike.

Read more
Garmin’s new watch features for runners and cyclists rival Apple’s smartwatch updates
Get even more out of your Garmin watch with these update features
A runner on a dusty track with scrubland and rocky outcrops in the background.

Courtesy of Garmin Courtesy of Garmin

With so much being made of Apple's new smartwatch operating system targeting hikers and bikers, we shouldn't lose sight of the big players in the active watch game. When you think of running or cycling, most people immediately go to a Garmin watch for a good reason. From the high-end Fenix range to the low-profile Forerunners, these watches are an industry standard go-to for tracking training and progression for casual runners and world-class athletes alike.

Read more