TRX Workout for Beginners

This TRX workout for beginners is a great way to introduce yourself to working with a suspension trainer.

They’re easy to set up and you can modify your workout according to your ability. TRX training has been proven to help older adults and elite athletes get stronger and improve functionality.

If you’re new to TRX training, you’ll want to check out this workout that’s perfect for beginners.

What is TRX and Why is it So Effective?

Suspension trainers have only been around for about 20 years. TRX founder Randy Hetrick first created a rudimentary version of the TRX as a Navy SEAL on deployment in 1997. It was made of a jiu-jitsu belt and webbing. Today, TRX has become the go-to brand of suspension trainers.

There are many suspension trainers out on the market. Some will use rings, while others will use hand grips.

These trainers are portable, and you can use them just about anywhere. You just need about 6-8 feet of clearance to hang it up. I brought mine with me when I moved to Spain and used a pull-up bar to hang the trainer.

Why is resistance training so effective? It’s a matter of stability or in the case of TRX, instability. Suspension trainers give you more of a challenge because they cause your body to be unstable. That makes your muscles work harder.

When you do a push up on the floor, your body is on a stable surface. Doing a push up with a suspension trainer is more challenging because your body works harder to stay balanced while you’re doing a push-up.

You use the straps to do almost any type of exercise, which is great for functional training. You use your bodyweight as resistance, and it’s easy to adjust the intensity of the exercise. All you have to do is adjust your stance.

It’s perfect for training coordination, balance, strength, and agility. It’s low impact exercise, so you’re not putting a lot of stress on your joints. The best thing about TRX is that you can pair the exercises with everyday movements to help you be stronger as you go about daily activities.

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The Main Movements

TRX lets you focus on several functional movements we use every day. These are the main movements you’ll see in TRX workouts.

Single Leg

They’re important because they’re what we do every single day. While you’re carrying the groceries, you have to turn around quickly for something That could put strain on your back if your core isn’t strong.

The Workout

Disclaimer: Before starting this or any other workout, be sure to check with your doctor.

You’re going to want to do a proper warm-up prior to your workout. A great way to do that is with dynamic stretching and cardio. You want to get your heart rate up and blood flowing to your muscles before you begin your workout.

That makes the time spent on your workout that much more effective.

A couple of key points to remember:

  1.  Always keep your midsection and glutes tight.
  2. Take your time, get the form down first, then increase your reps.
  3.  If you need help setting up your TRX, take a look at this video. It also explains how to shorten and lengthen the TRX straps.

For each exercise, you’ll go for 45 seconds and then rest for 30 seconds, except rollouts, which you’ll do for 8-10 seconds. When you complete the circuit, rest for 1 minute and repeat the circuit 3-5 times.

This should take about 25 minutes to complete 3 rounds, not including time to warm up and cool down.

TRX Workout for Beginners

The purpose of this beginner’s TRX workout is to get your body back into action, especially after a long layoff. It’s also to introduce you to suspension training with a set of basic TRX exercises. These are all performed from a standing position.

Low Row

Suspension training Low Row Demonstration

Shorten the straps completely. Keep your body flat as a board as you drop down and pull yourself up. You may want to let back lead on the way down and use your hips to pull yourself up. By

tightening up your core and glutes, you prevent that from happening.


Suspension trainer ab rollout demonstration

This is a way to work your core without getting down on the ground. Bring the straps to mid-length. Stand facing away from the anchor point. With the straps in your hands, slowly raise your arms overhead.

Hold the position for 8-10 seconds.

If you feel this in your lower back, make sure you’re tightening up your core and glutes!

Lateral Lunges

TRX Lateral lunge demonstration

Keep the straps at mid-length. You’ll want to stand with a wide stance, toes pointing forward. Drop your hip to the left, use your glutes to come back up, and then drop down to the right. Take your time doing this.

Push Ups

Suspension push up demonstration

Fully lengthen the straps. Stand facing away from the anchor point. Give yourself a wide stance to start with. Bend your elbows to 90 degrees and push yourself back up. Remember to keep your body like a board. Keep your core and glutes tight to prevent your body from sagging forward, putting a strain on your low back.


TRX Squat Demonstration

The squat is always in the conversation of basic TRX exercises. Keep the straps at mid-length, and hold the grips facing the anchor point. You want to have a little slack in the straps. Lower your hips towards the ground like you’re sitting in a chair. Stop when your thighs are parallel with the ground. Squeeze your glutes to raise yourself back up to a standing position.

Power Pull

TRX power pull demo

This is a great TRX exercise to work on back mobility, rotational movements, and your core muscles. Fully shorten the TRX. Hold both grips in one hand, with your elbow high. Raise your free arm and point it towards the anchor point. Lower your body down, reaching behind you with your free arm. Rotate your body back up and bring your arm back to the anchor point.

Get More Workout Tips

Thanks for checking out this workout. Do you want more great workout tips to get started? Take a look at this Ultimate Workout Guide for Women.


Heather McDaniel is the founder of Invincible Women Fitness Academy, and a nationally certified fitness and nutrition coach. She helps women over 40 all over the world train their bodies, hearts, and minds so that they can live with confidence and joy.

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