Helpful Exercise Variations For Beginner TRX Users
by Autumn Jones
Machines and free weights are a tried-and-true approach to getting fit, but if you're ready to mix things up and try something new, give Total Body Resistance Exercise (TRX) equipment a chance! Learning how to use this versatile piece of fitness equipment can give you more bang for your workout buck, and starting with beginner TRX moves can allow you to build on the basics while keeping things fresh.
Don't be fooled by the simplicity of this form of exercise — even beginner TRX moves pack a powerful punch! Since you're using your body weight to perform these moves, it engages numerous muscles simultaneously (especially your core). Over time, this can enhance your balance and agility. According to Shape, the benefits of practicing this type of suspension training can include lowering your blood pressure, improving endurance, torching calories, strengthening muscles, and reducing other risk factors for heart disease.
Best of all, this specialized equipment can be used to perform variations of different exercises, allowing fitness fans of all skill levels to feel the effectiveness of beginner TRX moves.
TRX Variations to Popular Exercises
As you plan your next workout, consider challenging yourself with a few TRX exercises that build on movements you may already know! Here are a few variations to try.
Row (Works Abs, Shoulders, Biceps, Abs)
To begin, take one strap in each of your hands with your palms facing each other. Now lean back until your arms are fully extended in front of you, so the rest of your body forms a 45-degree angle with the floor.
As you find the right position, you'll feel the weight transfer to your heels. Once you've found this "sweet spot," engage your shoulder blades and abs by pulling yourself up — and rotating your wrists so that your palms are now facing each other — until your hands are next to your rib cage.
To complete one full repetition, return to the starting position. You'll definitely be feeling the burn after two sets of 12 reps!
Squat (Works Legs, Abs)
As you did for the row, this movement requires you to take one strap in each of your hands. This time, your palms should be facing the floor. Keep your arms fully extended in front of you (so there's tension in the TRX strap) and your feet shoulder-width apart.
When ready, lower yourself down into a squat until your thighs are parallel with the floor. Holding on to the straps can help with balance and provide you support. After holding the pose for a moment, use the strength of your leg muscles to propel yourself back into a standing position and complete the rep. Try to complete two sets of 10 repetitions.
Pushup (Works Arms, Chest, Shoulders)
Looking for a bit of a challenge? This move is geared toward intermediate gym-goers who are new to TRX.
Before assuming the classic pushup position, use the TRX straps to secure your legs so the tops of your feet are facing the floor. Next, make your way onto your hands so your body is off the floor and completely extended, making a straight line from your head to your toes.
Now, keeping your arms straight, make sure your hands are directly under your shoulders. When ready, lower yourself down by bending your elbows until your chest is hovering a few inches above the ground.
While keeping your core muscles tight, use the strength of your chest and arms to push yourself back up to the starting position. That's one rep! Try your best to complete two sets of 10 repetitions.
As always, please consult with a physician prior to beginning any exercise program. See full medical disclaimer here.