ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

TRX Functional Training That Can Build Muscle and Increase Performance

Updated on February 8, 2012

Suspension Training for Muscle Strength and Endurance

Suspension training can be a very effective method of building and strengthening muscles, burning fat, and enhancing sports performance and daily mobility. Although tools like the TRX Pro Trainer can be intense, they are also easily modified to accommodate all fitness levels.

The functional workouts with the TRX work because of the additional muscles brought into play to keep the body in the proper form of the move being performed.

The awkward nature of feeling your body unsupported and having to stabilize itself while performing suspension exercises will wake up muscles you may never knew you had. It is also fun and easy to set up anywhere.

Here's a simple workout to incorporate into your training program using the TRX suspensiontrainer:

Adjust the TRX so that it sits 8-12 inches off the ground, grab both handles and assume a push-up position, with a steady motion, your arms straight, let your hands out to the sides and lower your body towards the ground. Keep your body stiff as a board throughout the exercise.

These are suspension flyes: 3-5 x 6-12 (higher for muscular endurance, lower for strength and building muscle.)

If this exercise is too difficult, try doing push-ups instead. If it is still too difficult, place your feet in the foot straps and your hands on the ground. Engage your body so it is rigid like a plank and perform push-ups this way.

trx suspension chest flyes
trx suspension chest flyes | Source
Suspended pushup, and then...
Suspended pushup, and then... | Source
to suspended pike!
to suspended pike! | Source
Trx suspended lunge
Trx suspended lunge | Source

Next, place your feet in the TRX using the stirrups on the handles, walk out to a push-up position, and perform the push-up pike by doing a push-up and alternately bringing both knees up to the middle, right and left as you come up. Try to get your knees to touch your body each time.

Suspended Push-up Pikes: 3 x 15-20. If you can do more, go for it. Or, add a weighted vest or a push-up clap for more difficulty.

Try these two exercises for a quick workout or as an add-on before or after a heavier workout, it's a great way to increase balance, work on upper body strength, and stabilize the abdominals and obliques.

Suspended Lunge: 3 x 15-20

Take one foot out of the foot strap and place it on the floor. Making sure the knee does not lean over the top of the foot, step forward into a lunge and back. To make the exercise plyometric, hop up from the lunge.

If this exercise is too hard, try the Reverse lunge:

Holding on to the TRX handles, walk back until the straps are taut. Then take one leg back as you drop into a lunge.

Have fun and work hard, but always remember to maintain perfect form. For good examples of form on these exercises, or to go shopping for equipment, visit the links in the sidebar.

The TRX Force Kit

Infinite Workout Combinations

The question is often ask as to whether or not you can build muscle with suspension training. The answer is a definite yes, but it must be done at a gradual pace. Earn the exercise progression by mastering easier versions of it first. Pushups and incline flyes before full horizontal flyes, or using an easier angle for body rows, for example.

Take your time becoming proficient with the try to you can get stronger, build more muscle and increase performance, all without injuring yourself!

FITDECK Exercise Playing Cards for Guided Fitness Equipment Workouts, TRX Suspension Trainer
FITDECK Exercise Playing Cards for Guided Fitness Equipment Workouts, TRX Suspension Trainer
The compact, portable FitDeck TRX Suspension Trainer is perfect for workouts on the go. Made of quality card stock, each exercise card includes helpful tips for repetitions, time and ability level. It's like having a pocket-sized personal trainer with you that can help keep your workout fresh.

If you liked this hub please take a second to vote it UP and SHARE it! Cheers!


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)