The Benefits of a TRX Workout
Heyyyy,
Can you guess what kinds of workouts I fall in love with? Workouts that are interesting, but not too complicated. I tend to get bored quickly, which is why I like utilizing the TRX.
Nate does a better job at explaining this kind of stuff, so I’ve asked him to take over again to fill you in on it’s magic.
I hope you love what Nate has to say and that you try incorporating this tool into your workout routine!
xx,
R
What Is a TRX?
Hey guys — Nate here.
So, what's all the hype about TRX? Before we go into that, let me start with explaining what a TRX is.
The truth is, you’ve probably seen a TRX system and didn't know it. They’ve become a staple piece of equipment in fitness facilities over the last couple of years. A TRX system contains two separate straps that are attached to a high spot of a wall, door frame, or fixed object. They’re usually black and yellow.
Now, back to explaining all the hype. A U.S. Navy SEAL invented the TRX training system, so you know it's badass! This method manages to turn every normal exercise into a more challenging version of itself to strengthen your core and utilize two of the simplest resources available: gravity and body weight. It also makes adjusting the difficulty of movements easy (more about that in the rest of this post).
My brain is weird, so I like to know what the hell acronyms stand for. So let me break it down for you before we go further:
Total-body
Resistance
EXercise
Personally, I think a TRX system is one of the most simple, effective, and under-utilized tools in a gym. If you’re looking for a functional fitness tool that helps you get a full-body workout and minimize impact, TRX is the way to go. For the rest of this post, I will present three things about the TRX system that make it an efficient and optimal training method.
The Simplicity of TRX That Sets It Apart
Remi and I are all about minimalism. Minimal makes things more sustainable. The fewer things you need to workout — or do anything — the easier it will be to execute. In other words, minimal makes things simple — because of this, working with one training tool is always ideal. TRX fits this criteria impeccably because, other than your body-weight, it’s all you need to get a full-body workout.
Another simplicity feature of TRX is that it’s so versatile. You can roll the straps up and take this tool with you anywhere. All you have to do is anchor the TRX straps to a secure spot like a tree branch, monkey bars, or door frame — get creative, the sky's the limit — just ensure you are anchored into something stable.
(Fun fact: While I was deployed in Afghanistan, my buddies and I would hang TRX off the backs of our up-armored trucks to get in a quick workout anywhere.)
Lastly, TRX makes an ideal training tool because it utilizes gravity as your primary means for resistance. When gravity is your primary form of resistance, it delivers a shocking amount of muscle recruitment for strength gains. Additionally, when used correctly, these straps can simultaneously test your balance, coordination, and flexibility. This means that by using the TRX, you’re improving strength as well as stability and mobility.
TRX Magic: Amplified Core Engagement
Having a strong core means more than having a visible six-pack. Weak core muscles can impair the function and toning of your arms and legs, and it’s frequently the cause of back pain. If you want to move, feel, and look better, chances are you should start by improving your core strength. Your core is like the central hub of all forms of movement. Core muscles connect the upper and lower body, so practically all movement either originates in the core or passes through it.
The destabilization aspect of TRX forces your balance out of whack, which requires you to adjust and or “adapt” by engaging accessory muscles of the midsection that don't normally get a lot of attention. Your shoulders and hip stability will be required throughout the movement, as well, to keep from floating all over the place.
As I had stated before, this simple system can take an ordinary movement and make it surprisingly more challenging with only gravity. Your first plank pose with your feet elevated will tell you that in about ten seconds. If you’re looking for a few movements to try out, watch this video.
The Benefits of TRX Are for ALL Fitness Levels
Not only is the TRX versatile in that it can be used pretty much anywhere, but it is also versatile in that ANYONE can adapt the TRX workout to their fitness level. You are in control of how much you want to challenge yourself with each movement. By simply adjusting your body position, you can increase or decrease the resistance, which increases or decreases the intensity of the exercise.
For example, if someone performs TRX rows, they can make the exercise harder by taking a step toward the anchor point or easier by stepping away from the anchor point. In this example, the flatter your body is, the harder the movement will be. Conversely, the more upright your body is, the easier the movement will be.
Another versatility feature of the TRX is its suspended nature. The suspension feature makes TRX training a very low-impact training method, which reduces the risk of causing or agitating pre-existing injuries. High-impact movements primarily include jumping and running and cause harsh landings that put pressure on joints. Low impact movements, like pushing and pulling, avoid heavy landings and allow people of all levels to train comfortably and confidently.
Additionally, the suspension feature really hammers home proper movement mechanics for full-body stability because, without quality stability, movements with the TRX don’t work. Stability is key for enhancing performance, but it is also more important in terms of preventing falls. Improving stability also aids in ‘falling better’ to prevent injury — because let's face it, if you're going to fall, you're going to wanna fall better.
The voice-over in this video that Remi and I made in 2019 has really good explanations for increasing and decreasing the intensity by changing your body positioning, so watch that if you want to learn more.
How TRX Helps with Flexibility and Mobility
Anyone who does Hōmebodies workouts with us knows how much we incorporate mobility and flexibility into our training. Flexibility and mobility are crucial to preventing injuries and increasing strength. The often-overlooked truth is that you need to increase your flexibility and mobility if you want to increase in strength. Why? Because flexibility and mobility allow for the proper form when moving.
If your chest is tight from sitting at a desk all day and curling your shoulders, you’re not going to have a good range of motion to lift weight over your head. You’ll most likely end up hurting your shoulders. True strength and mobility come together — they’re a package deal.
That being said, the TRX allows for flexibility not to be the deciding factor of your range of motion. With this tool, the user can manipulate a stretch or movement's difficulty and intensity by safely leveraging and loading/unloading the body weight through positions. This means you can make any move appropriate for your fitness level.
Ideally, while using the TRX, you’re still working toward improving your flexibility and mobility. But instead of having to skip specific movements because your mobility is limited, you can perform them in a modified manner until you have increased your flexibility to do them fully.
If you want some help incorporating flexibility and mobility into your workout programs, checkout Hōmebodies, the workout membership I mentioned earlier. Remi and I created it as a side-project to motivate fans to workout during the COVID-19 lockdown, and it really caught on. It’s a real thing now! Seven days a week, we send out new non-boring workouts that include flexibility and mobility. We’d love to have you join us! You can read this blog post to learn more about the program and what it offers.
Three TRX Takeaways
You might not have a TRX at home or attend a gym that has a TRX. If that’s the case, here are three things to take away from this post.
Takeaway #1: Simplicity is king. When looking for a workout program to do from the house or gym to join, choose the simplest option for you — for some people that will be going to a gym where there’s nothing to distract them. For others, it will be picking out youtube videos or joining Hōmebodies.
Takeaway #2: Core strength cannot be overrated. Whether or not you choose a workout program, find ways to challenge and develop your core strength.
Takeaway #3: Flexibility and mobility are vital to long term fitness and well-being. Add stretching into your daily wellness routine. Whether that’s a yoga class or five stretched before you get in bed, get in the habit of prioritizing your mobility.
Thanks for taking the time to read this post. I hope it gave you some new things to think about when it comes to fitness and the courage you needed to try the TRX thing at your gym (if your gym has one). If it did, please share a screenshot of this on Instagram. Tag both of us — Remi, @rrayyme, and me, @nates_beard — and let us know what you learned. Don’t forget to check out and subscribe to Remi’s YouTube Channel for more lifestyle and wellness tips!
Keep kicking ass.
Nate
