TRX Routines for Beginners

TRX routines for beginners are excellent for people who are taking their first steps into the marvellous world of suspension exercise. In this article, we'll show you several exercises!
TRX Routines for Beginners

Last update: 06 April, 2021

Have you ever seen TRX ropes? They allow you to perform suspension-based exercises. Maybe you’ve seen them in the gym or training halls. If you want to get started in this marvelous world of suspension-based (or semi-suspension-based) physical activity, you should know the best TRX routines for beginners.

It may seem fun to hang from one of these ropes in order to exercise, and in reality, it is! However, you should also remember that this is a physical activity and so concentration is fundamental.

Before you get started with TRX routines

First of all, remember that your body weight will be concentrated on one area, for example, your arms, knees, or feet. In order to get an efficient and coordinated workout, you need to ensure you have the correct posture.

For that reason, if you’re getting started with TRX workouts, we recommend that you speak to an instructor or specialist professional. This way, you’ll learn all about the correct postures and you’ll avoid hurting yourself.

The best TRX routines for beginners

Now you know a little about what you’re getting yourself into, it’s time to talk about the best exercises that you can include in your TRX routines as a beginner.

1. Bending planks in TRX routines

woman in gym with TRX bending knees supported on arms

Let’s start with something difficult that’ll become easier with practice. First, put your feet into the TRX ropes, so they’re resting on the bridges. Move away from the rope so that your back is straight and parallel to the floor with your arms outstretched.

Then, bend your knees and raise them as close to your chest as you can. Hold this for a few seconds and then straighten your legs to return to your starting position.

2. Low row

group of people doing the low row exercise with trx equipment in a gym

With your feet in front of the rope, take each handle in your hands and slightly separate your legs. Stretch your arms to separate the TRX and incline your body to form a diagonal line to the floor. The closer your legs are to the rope, the more intense the exercise will be.

Bend your arms, raising your elbows to the sides of your body. The strength of your arms will have the task of moving your torso and legs; your legs should stay fixed to the floor. Keep your back straight throughout this exercise.

3. Face pull

This exercise is similar to the one above, but in this case, your arms should stay stretched at your sides when you raise your body. By that, we mean that you should completely open your arms to shoulder height. This is one of the most interesting suspension exercises within the routine and can be a little complex to start with. For that reason, we recommend you practice this when you’re stronger and have better stability.

4. Forearm plank in TRX routines

woman using trx equipment for a forearm plank at a gym

Would you like to incorporate the forearm plank in one of your TRX routines, suited for beginners? The good thing about this is that your forearms will be the support point – not the palms of your hands, as is the case with more difficult exercises.

Put your feet into the handles of the rope, so that they rest on the bridges. After that, “walk” your arms forward so that you’re parallel to the floor. Support yourself on your forearms and hold this for 30 seconds.

5. Assisted racing

Instead of using a treadmill or going for a run in the park, we recommend this TRX exercise. It’s similar to running a fast race or sprinting. For that reason, you should put the handles of the rope under your arms and fasten them to shoulder height.

Secondly, incline your body slightly forward and start to run as fast as you can. The rope should be fully extended so you can simulate the movements of running a race.

6. Lunges in TRX routines

man lunging with TRX

These are just regular lunges, except here, you go backward. Therefore, to do lunges with the TRX, stand with your back facing the rope and put your right foot into the handle. After, step backward as you bend your left knee.

The idea here is that the right knee stays the closest to the floor. You can make this exercise more complicated using weights – dumbbells or discs – in your hands. Repeat this ten times on your right side and then change to your left.

7. The inverted row

With this exercise, known as the inverted row, you’ll work your arms and your abs. To do it, lie face down with the TRX at about chest height. Take the handles in each hand and raise your torso. Your knees should be bent and your feet should be fixed to the floor acting as your support point.

This exercise requires you to bend your elbows and raise your body so that the rope touches your chest. Remember, you should always keep your eyes fixed on the ceiling.

Do certain exercises seem a little too complex to be included in TRX routines for beginners? Whether your answer is yes or no, we advise you to try them under the supervision of a physical exercise professional. This way, you can learn the technique, avoid injuries and notably improve your results. Give it a go!

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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.