Total Body Resistance Exercise (TRX) is a versatile and effective form of suspension training. Developed by Navy SEALs, TRX leverages gravity and body weight to perform a variety of exercises. This article introduces beginners to TRX and outlines some of the best exercises to start with.

1. What is TRX?

TRX is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility, and core stability simultaneously. It involves using a system of ropes and webbing called a “TRX Suspension Trainer” to allow users to work against their own body weight.

2. Benefits of TRX Training

TRX training is suitable for all fitness levels and offers numerous benefits. It engages multiple muscle groups, improves core strength, enhances balance, and offers a full-body workout. Its adjustable nature allows for tailored exercise difficulty, from beginners to advanced athletes.

3. Getting Started with TRX: Essential Exercises for Beginners

Here are some fundamental TRX exercises perfect for beginners:

a. TRX Squats: This exercise strengthens the legs and glutes while improving balance and stability. Stand facing the anchor point, holding the TRX handles in front of you, and perform a squat.

b. TRX Rows: To build upper body strength, particularly in the back and arms, face the anchor point, lean back, and pull your chest towards your hands.

c. TRX Chest Press: Facing away from the anchor point, lean forward with your arms extended, then lower your body before pushing back up, similar to a push-up.

d. TRX Plank: This core exercise involves placing your feet in the TRX straps and holding a plank position. It’s excellent for building core strength and stability.

4. Tips for TRX Training Beginners

  • Start Slowly: Begin with basic exercises and gradually increase the difficulty.
  • Focus on Form: Proper form is crucial to prevent injury and maximize benefits.
  • Adjust the TRX: Learn how to adjust the TRX straps for different exercises.
  • Listen to Your Body: Avoid pushing too hard initially and build intensity over time.


TRX offers an effective and versatile workout option for individuals of all fitness levels. Beginners can particularly benefit from its adaptability and the full-body engagement it offers. By starting with basic exercises and focusing on form, beginners can safely enjoy the benefits of TRX training.