For over a decade the TRX suspension trainer has been a go-to home and travel device for myself and clients, allowing for dozens of full body exercises, convenient storage, and easy setup, with several anchor options within a variety of spaces and environments. It’s scalable across all abilities, with fun and challenging progressions manipulating the strap lengths, and orientation to the ground.

How to Use TRX for Progressive Overload and Adaptation

Using your own bodyweight, progressive overload, and training adaptation can be achieved, to reach your goals, by manipulating leverage with the length of the straps and your body, angle of inclination and your orientation to the floor and gravity, as well as volume (sets and reps), base of support (footprint and handprint) and complexity (movement combinations).

Check out some of the progressive programming examples below, and see why TRX is a must-have home training accessory. Click here to get a TRX for home, set up a coaching call to discuss programming, or get the full program delivered in app from our marketplace!

Warm Up Patterns

Choose warm up drills that pattern the main movement of your workout, focusing on mobilizing restricted ranges of motion, and activating dormant muscles. Here’s three patterns to to prepare your hip and shoulders for load.

Deep Squat with Overhead Reach/Lat Stretch

Single Leg Lower Body Training

The majority of human movement and sport occurs on one leg. Single leg training can add specificity to your routine.

Rear Foot Elevated Split Squats - stability progression

Upper Body Pulling Progressions

Your lats are the largest muscle in your upper body, providing pulling power, metabolic demand for fat loss, as well as postural and lower back stability.

Inverted Row - inclination progression and load under gravity

1 Arm Rows with rotational complexity progression

Upper Body Pushing Progressions

Horizontal pushing patterns are often more friendly on the shoulder joint, and are a great compound movement to develop the chest, shoulders and triceps simultaneously.

Push Up - inclination progression, loading under gravity

Core Stability Progressions

Many core stability exercises come with the added benefit of mobilizing the hips and shoulders.

Knee Tucks with push up complexity progression

Shoulder Stability Progressions

The shoulder is the most mobile joint in the body, relying on the balance, alignment, and stability of the muscles that attach to it.

Serratus Anterior Rollout progression with increased lever length

Arms

Save single joint, single muscle exercises for the latter half of your workout.

Give these examples a try and let me know how it goes in the comments section below, connecting on social, or contacting me here. You can find a TRX here for your training, or for more programming and coaching around TRX and other in-home training solutions, here.

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