The Benefits of Suspension Training

You may have seen suspension training or TRX bands at your gym or in exercise classes.

Suspension training is a versatile way to improve your physical fitness. It’s a functional exercise that requires one piece of equipment that is portable and easy to use.

By using suspension, these exercises utilize gravity and can offset your own center of gravity. Plus, the bands can be adjusted to increase the intensity and difficulty as needed.

The exercises below can be done on their own or as a part of another workout program. But first, let’s talk about the benefits of suspension training!

Improve your Flexibility, Balance, and Core Endurance

One study found that adults age 19-25 years old improved significantly in flexibility, balance, core endurance, and lower-body strength when performing suspension exercises twice a week for 7 weeks compared to traditional weight training.

Middle-aged adults also showed a significant increase in strength.

Another study found that college-aged women that adding suspension training improved their upper-body muscular endurance, upper-body strength, cardiovascular fitness, and lean body mass while decreasing fat mass.

They also saw improvements in flexibility.

Why is it Effective?

Suspension training is a form of functional exercise.

Functional exercises are any moves that improve the quality of your other movements and improve performance outcomes.

Many of the suspension exercises require stability, which works smaller muscles and improves your overall functional ability.

These moves force users to control their bodies with multiple muscle groups and joints at the same time while increasing instability and the difficulty of the move.

And over time, this builds strength in a way that single muscle movements (like bicep curls) do not.

Many of these stability moves also use your core muscles. They also can improve your awareness of your body and its movement, which can be helpful in sports.

Overall, suspension training is a great way to improve your fitness and performance. You can improve both strength and endurance at the same time.

How to Set Up Suspension Training

Another great benefit is that you don’t need a home gym to do suspension training. In fact, you can set up in a small room at your house or even when traveling.

However, before you take your gear on the road, I recommend that you first learn how to set up the trainer correctly and make sure to follow the instructions carefully at home.

For the setup: The main strap will go over an anchor at a single point (on a bar or over a door).

This is connected to the main loop and the adjustable straps. The straps have a handle and foot cradle on each end of it. Make sure the setup is stable before putting your weight on it.

Let’s Get to the Moves!

Exercise Disclaimer: Before starting any new workout regimen, it’s essential to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately. The workout below is merely a suggestion and should be adjusted to fit your individual needs and goals. 

1. Push-ups

Stand facing the straps with one strap in each hand. Lean forward until you are letting the straps hold your weight. Your arms should be straight.

Slowly lower yourself down until your arms make a 90-degree angle while maintaining a tight core.

Hold and then return to the starting position. Repeat for 3 sets of 15 repetitions.

2. Single-Leg Lunges

Stand tall with a tight core. Carefully place your left foot into both of the suspension cradles.

Take a step forward with your front foot and balance yourself.

Slowly bend at your right knee and lower yourself until your right thigh is parallel with the ground. Pause before returning to the starting position.

Repeat 15 lunges on each leg before switching legs. Recommend 3 sets of 30 lunges (15 on each side).

3. Squats

Face the straps and hold one handle in each hand.

Bend at your knees and slowly push your hips back while keeping your chest and head up. Your core and lower back should remain right. Use your arms and straps for support.

Once your upper thighs are parallel with the floor, slowly return to the start position. Repeat for 3 sets of 20 repetitions.

4. Side Lunges

Stand tall with both feet together and one hand on each handle.

Step your left foot to the side so that your feet are slightly wider than shoulder-width. Shift your weight over your left foot by bending the knee and dropping your hips.

As you lunge down your left leg should be making a 90-degree angle and your upper body should be directly over your left leg.

Push off your left leg and return to your starting position. Repeat 3 sets of 30 lunges (15 on each side).

5. Plank to Mountain Climber

Adjust the straps to be about 12 inches from the ground. (Note: the higher the straps the harder this move gets).

Place one foot in each of the foot cradles with the soles of your feet facing upward.

Walk your hands out so that you are in a full-length position (like the beginning of a pushup). Tighten your abs and lower back to strengthen your core muscles. Hold this pose.

When you’re done you can walk your hands back and remove your feet or go into a mountain climber.

6. Mountain Climbers

Start in the plank position and then bring your right knee forward and then extend it back. Switch to your left leg. Continue this motion while keeping your upper body stable.

Recommend doing 3 sets of 1-minute repetitions.

Tips:

The smaller the angle that you make with your body, the more difficult a move gets.

For example, in the pushup demonstration, the closer I get to the ground the more I have to fight against my own gravity and the more difficult that move becomes.  

You can also change up how you anchor your body and put your feet in the straps to do pushups. There are as many variations in suspension training as you can imagine.

The Bottom Line

Suspension training is a great way to improve your balance, stability, and flexibility.

Plus, the equipment can be used at home, at the gym, or in a hotel room, making it a versatile way to add functional training to your physical fitness routine!

Last Reviewed: 09/2022