What is TRX Suspension Training?

TRX stands for Total Resistance Exercise. It’s a form of bodyweight training that uses a pair of adjustable straps to help you move, load, and control your body through a wide range of exercises. The straps are anchored to a door, rig, or bar, and you hold the handles or place your feet in the cradles to perform movements such as squats, push-ups, rows, and planks.

The key feature is the instability created by the suspension system. Because the straps move, your body has to work harder to stay balanced, which often leads to greater muscle engagement in the core and smaller stabilising muscles.

Where did TRX originate?

TRX was invented by Randy Hetrick, a former Navy SEAL. He pioneered the design as he needed a reliable way to stay fit during deployments with limited space and no access to traditional gym equipment. Using a jiu-jitsu belt and some parachute webbing, he created what would eventually become the TRX Suspension Trainer. 

How is TRX suspension training different from regular bodyweight training?

At first glance, TRX exercises might look like standard bodyweight movements, but the use of suspension straps introduces instability, which can increase muscular engagement, particularly in the core and upper body. For example:

• A push-up performed on TRX straps demands more core and shoulder stabilisation than a floor-based version.
• A plank with the feet in the straps typically recruits more abdominal effort due to the need to resist sway.
• A TRX row provides an effective pulling movement with less spinal load than traditional weighted rows.

A small exploratory study presented at the American College of Sports Medicine (ACSM) conference found that some TRX exercises elicited high levels of muscle activation, particularly in the abdominal muscles and lats. While this preliminary evidence is promising, it comes from a limited sample size and controlled testing conditions. It doesn’t suggest TRX is inherently superior to other training methods, but it does highlight its potential as a useful tool for building core strength and improving muscular control through instability.

Can TRX build strength, or is it more about mobility?

TRX can support both goals, although it depends on how you use it. It isn’t designed to replace heavy resistance work for developing strength, but it can be used to:

• Develop full-body control and coordination
• Increase time under tension with tempo-focused training
• Build single-leg or asymmetrical strength
• Improve joint stability, balance, and postural awareness

It’s especially useful for reinforcing foundational movement patterns such as squatting, lunging, pushing, pulling, rotating, and bracing, all of which underpin everyday movement and sport performance.

Who is TRX suspension training suitable for?

TRX can be used in almost any training context. Randy Hetrick, the creator of TRX, notes that “people who like yoga and Pilates tend to like TRX because there are some crossovers.” It appeals to those who value control, tempo, and form, but it’s also popular among endurance athletes like runners and cyclists.

One reason it’s particularly useful for runners or those who do a lot of high-impact or HIIT-style training is that it gives the joints a break from the pounding of the floor while still offering muscular challenge. For people lifting weights regularly, TRX is also a way to introduce variety without sacrificing intensity. It’s commonly used with:

• Runners and endurance athletes – to build hip control, trunk stability, and balance
• Golfers and rotational athletes – to develop shoulder control, anti-rotation strength, and sequencing
• Postnatal clients and beginners – to support movement with gradual, confidence-building progressions
• Small group training and PT – because it’s portable, space-efficient, and easily adjustable for mixed abilities

Our Education Partnership with TRX

In 2023, The Fitness Group became the exclusive UK education partner for TRX. Our goal is to make high-quality suspension training education more accessible for fitness professionals across the country.

Watch the short video below to learn more about the partnership and how it supports trainers and instructors: TRX x The Fitness Group Education Partnership (YouTube)

“We’re proud to bring together the leaders in global training and the UK’s leading fitness education team. With a wide range of TRX qualifications available, from core Suspension Training to pre and postnatal and sport-specific courses, this partnership gives coaches the knowledge and confidence to deliver better results.”
– Steven Dick, Co-Founder, The Fitness Group

How can I learn to coach TRX properly?

TRX might look simple, but coaching it well takes practice. Good instructors understand how to scale movements, cue stability and control, and adapt the training to suit different clients and goals. At The Fitness Group, we offer a suite of official TRX® online qualifications that are CIMSPA-recognised and suitable for PTs, Pilates teachers, sports coaches, and rehab professionals. 

TRX qualifications include:

• TRX Suspension Training – Core skills, setup, and programming
• TRX for Running – Apply TRX in an endurance context
• TRX for Golf – Support performance through rotational training
• TRX Pilates – Combine TRX with matwork principles
• TRX for the Prenatal and Postnatal Athlete – Adapt sessions safely and effectively

All courses are delivered online and fully self-paced. You can view TRX qualifications at The Fitness Group here.

Bottom line: Is TRX worth it?

If you’re looking to add variety to your training, coach movement with more precision, or offer your clients a new challenge without adding more equipment, TRX is worth exploring. It’s not a substitute for every form of training, but it offers a practical way to build control and strength, using just body weight and gravity.