About Suspension Training®
Q: What if this page doesnt answer my questions?
If there is anything that you are unsure of or questions that you would like to ask then please feel free to give our dedicated TRX Team a call Free on 0800 458 5558.
Q: Who will benefit from Suspension Training®?
Everyone can benefit from Suspension Training®. Because the user can effortlessly control the resistance and level of difficulty by simply shifting the position of their body, the TRX® Suspension Trainer™ Professional is perfect for gentle rehabilitation, hardcore athletic training, and everything in between. Suspension Training® also allows for complete ranges of motion while training which allows for a more functional workout routine.
Q: Is Suspension Training® appropriate for people who are out of shape or just beginning an exercise program?
Yes, because the user has control over the amount of bodyweight resistance, control of the angle in which they place their body, and can control their stability by their foot placement (wide stance, narrow stance, single leg) which means it can very well be used for people that are not professional or performance athletes nor regularly active. Suspension Training can also be used to assist a number of movements that are too difficult for many deconditioned users.
Q: How is Suspension Training® different from other types of resistance training?
Traditional weight training often only works one muscle at a time which is contradictory to the normal coordinated muscle effort used to complete most activities. Focusing on only one muscle at a time is more likely to lead to overuse injuries and muscular imbalances, as well as potentially limit strength and movement gains. Suspension Training® allows for the use of multiple planes of motion and works multiple muscles and joints simultaneously.
Q: I’ve heard the TRX® is great for rehabilitation and physical therapy after an injury?
Many physical therapists are currently using the TRX to help their patients recover from various injuries. The ease of adjusting resistance, functionality of using body weight and the closed kinetic chain nature of many of the exercises make it a very powerful tool for this type of use.
Q: What’s the best way to ease into Suspension Training®?
To ease into suspension training it is best to choose 5 to 6 exercises that are suitable to your fitness level and do a single set of each working at 10 to 12 repetitions. You should start with a less advanced resistance or body position and take the time to make sure that your form is perfect. Also take lots of rest between exercises. Once you feel comfortable with the movements you can progress a number of ways. Try to slowly introduce more challenging resistances, increase the number of exercises and the volume of your workout in terms of sets and reps and decrease the rest you take between each movement and between sets.
Q: How long do I have to workout?
20 to 30 minutes of training on the TRX is a great place to start. Adding sets, reps or additional exercises will allow you to slowly increase your workout time if you are looking to do so. What is most important to remember is that doing even 10 minutes of activity is much better than nothing at all. If you know that you don’t have time to get through your full routine, try to resist the urge to blow it off all together. You’ll find you can still get lots of benefit from a shortened session.
Product Questions
Q: Do I need any other equipment?
The TRX, your body and bit of motivation is all you will need to get a great workout! If you have other equipment available to you, it can be integrated into your program to provide increased variety and different challenge.
Q: What is the TRX Suspension Trainer™ Professional?
The TRX is the original bodyweight Suspension Training system consisting of 12 feet of nylon-webbed straps, handles, and various anchors that can be attached to any sturdy weight bearing base. Learn more
Q: What is the TRX made of? Is it elastic?
No, the TRX is constructed of industrial strength soft nylon webbing, so the resistance is generated by variable bodyweight and gravity rather than the stretching of elastic bands.
Q: Is there a weight limit for the size of person using the TRX Suspension Trainer™ Professional?
We recommend a maximum user weight of 350 lbs. We performed a product design testing that includes a 4 Times Load Testing. This means we take four times the maximum user weight and load it on different parts of the TRX to ensure that the product will not fail. So although the max user weight is 350 lbs, we have actually loaded it with 1400 lbs.
Q: What is the difference between the TRX Suspension Trainer Professional & the TRX FORCE Kit?
Both include a TRX Suspension Trainer that are functionally similar. The TRX FORCE Kit has a different color scheme and includes a TRX Door Anchor and the TRX FORCE DVD & Guide. The TRX FORCE DVD & Guide is a complete 12-week strength and endurance training program built for the needs of the tactical (military and first responder) and other serious athletes.
Q: What's included with the TRX Suspension Trainer Professional and the TRX FORCE Kit?
TRX® Suspension Trainer Professional:
- TRX® Suspension Trainer™ Professional
- TRX® Door Anchor
- TRX All-Body Xpress DVD & Guide
- TRX storage bag
- 30-day, 100% satisfaction guarantee on every product we sell
TRX® FORCE Kit:
- TRX® Suspension Trainer Tactical
- TRX FORCE DVD & Guide
- TRX storage bag
- TRX® Door Anchor Tactical
- 30-day, 100% satisfaction guarantee on every product we sell
To purchase additional accessories, please click here to visit our online store.
Q: How do I find more exercises to do on the TRX?
If you visit our exercise videos section of our website, there is a selection of all body exercises that includes video footage & descriptive instructions.
We also sell an assortment of TRX Training DVDs & Guides. Please visit our online store for more information.
Q: How much space do I need to train on the TRX?
To be able to perform all exercises on the TRX, you will need a comfortable space that is 6 feet wide and 8 feet in length.
Q: How do I know which exercises I'm supposed to lengthen/shorten the straps for?
For suspended exercises (the ones with your feet in the foot cradles) your TRX should be 8-12 inches off the ground.
When using the TRX for stability the handles should come to about the waist when hanging free.
Q: The DVD that came with my TRX will not play. How do I get it to work?
- Before playing your DVD, make sure it is clean. Wipe it with a soft cloth or a T-shirt sleeve.
- Make sure that you are using appropriate equipment and software.\0x2020 Fitness Anywhere DVDs are designed to work with a DVD player.
- If you are attempting to play the DVD on a computer:
- Make sure the integrated player works with DVDs. Some older computers only play CDs.
- DVDs require special software to play on a computer. For example, Windows Media Player and Real Player will not play DVDs unless special plug-in is also installed.
- You can download a plug-in to your computer that will allow you to play DVDs.\0x2020 Follow the links below for more information on which solution is right for your computer:
http://www.cyberlink.com
http://www.videolan.org
- Note that ITunes will not play DVDs under any circumstances.
Ask the Trainer
Q: I am trying to incorporate all three planes of motion into my TRX workouts, but I find that the majority of the exercises I choose are still in the sagittal plane. Can you give me some suggestions to vary it up? -Gina from Los Angeles, CA
Gina, this is a great question and I get this one often when teaching a Suspension Trainer Course. A balanced workout consists of more than just making sure we include non-sagittal plane movements. First, to achieve a truly balanced program, be sure to consider movements across the major multi-planar joints in the body - the hip, shoulder, and trunk - not just exercises in all three planes.
Next, with the new awareness to the concept of multi-planar training that suspension training with the TRX brings, it can be easy to forget in the excitement of seeking to include frontal and transverse plane movements that most of our directions in life are in the sagittal plane. Thus, we shouldn't knock the sagittal plane. For example, when we walk or lunge, we move in the sagittal plane. But the hip joint has actions in all three planes during this movement.
The point: Consider including TRX movements that occur in more than one plane. You may have a sagittal plane movement to which you can introduce a component of movement in the frontal or transverse planes.
Two examples:
- Suspended Hamstring Curl: (standard version is a sagittal plane movement.)
Multi-planar version: Suspended Hamstring Curl with Abduction (sagittal and frontal planes)
Feet move outward as you return from the bent knee position to the start position.
- Resisted Roll-Up: (Standard version is a sagittal plane movement.)
Multi-planar version: Resisted Roll-Up with Rotation (sagittal and transverse planes)
As you perform the roll-up, rotate the torso to one side as you near the top of the movement
This should help stimulate your thinking and help you create new multi-planar versions of sagittal plane movements. To me, this is the joy of TRX training - it stimulates creativity while easily allowing for many options to provide a balanced workout. It is crucial to go beyond simply accumulating movements in all three planes, and ensure that there is balance in the three planes and across the multi-planar joints. For more details on how to achieve this balance, I'd encourage you to read the terrific article on Planar Training, by Fraser Quelch, our Director of Education.
Jonathan Ross
Fitness Anywhere Master Trainer
Q: What are the best exercises on the TRX for my overweight and elderly clients? - Pete from Nashville, TN
Pete,
We usually think of the TRX system as a way to destabilize the body in order to challenge the muscles that serve as neutralizers and stabilizers. However, when working with special populations such as the overweight or elderly, you may want to begin with a less destabilized TRX exercise option. Two of my favorite exercises for overweight and elderly clients are the TRX Balance Squat and TRX Balance Lunge. They give both an overweight or elderly client the assistance they need to perform these highly beneficial, compound movements without fear of falling or compromised alignment. I have had older clients tell me they "can't do lunges" only to discover that they can do the TRX Balance Lunge without knee pain or poor spinal alignment. They are delighted to be able to regain lost leg and core strength and find themselves becoming more stable, more confident and better equipped to progress in other activities as well.
Best regards,
Leigh Crews
Fitness Anywhere Master Trainer
Anchoring Questions
Q: I don't have an open beam in my home. How can I anchor my TRX®?
You can easily anchor the TRX® to any sturdy door or wall with the TRX® Door Anchor and/or TRX® X-mount. For more information on these accessories, please visit our online store. Any overhead supporting structure (including but not limited to, heavy bag mounts, fences, trees, squat racks, smith machines, pull up bars, park equipment, and large vehicles) can also be an appropriate anchoring solution. For more information, please visit the video library section of our website.
Q: I'm using the TRX® anchored to a door, but now the straps are too long. How do I fix that?
Before anchoring your TRX® to the door, completely remove the suspension anchor from the TRX® by first sliding the TRX® Suspension Trainer™ through the end loop (black) of the Suspension Anchor. Once this is complete, slide the Suspension Trainer™ handle through the end loop of the Door Anchor (black). You are now ready to anchor your TRX® to any sturdy door.
For more tips on using the TRX Door Anchor accessory visit our video library.
Remember to remove the TRX Suspension Anchor from your TRX before putting on the TRX Door Anchor.
Q: What are the anchoring options for clubs or studios?
We have a number of commercial grade anchoring options for small as well as large clubs that range from wall mounted to stand alone solutions. Please give our account representatives a call free on 0800 458 5558 so we can work with you to determine the best anchoring solution for your space.
Q: I teach outdoor boot camp classes. How can I use the TRX?
Absolutely, the beauty of the TRX® is that it can be used anywhere you can find a secure overhead anchor point such as a fence, tree branch or post.. Fitness Anywhere’s Director of Education and Programming, Fraser Quelch, wrote an article about implementing a successful boot camp business. The TRX® is a major component of the program. See article.
