Suspension Trainers

A suspension trainer is one of the most versatile and compact training tools you can purchase. With your own bodyweight as resistance you train your entire body at virtually any location: at home on the door or wall, in the gym, outside on a tree or sports rack. No heavy equipment, no large space, yet a complete and effective workout.

The suspension trainer consists of adjustable bands with handles and foot loops that you attach to a fixed point. By changing your body position you determine the intensity of each exercise yourself. Lean further back for more resistance, step closer to the attachment point for a lighter version. This makes suspension trainers suitable for every fitness level from beginner to advanced athlete. The main selection criteria are the attachment options, material quality and maximum user load. Also view our complete range of small fitness accessories for more versatile training tools.

A suspension trainer is a system of adjustable nylon or polyester bands with handles, foot loops and an attachment point. The best-known example is the TRX suspension trainer. You attach the system to a door, wall, ceiling, sports rack or tree and use your own bodyweight as resistance for hundreds of exercises for the whole body.

The principle of suspension training is simple: through the unstable position where you hold onto the bands or place your feet in the loops, your core and stabilisers are actively trained at every exercise. This makes every movement more functional and effective than comparable exercises on a fixed surface.

Why train with a suspension trainer?

Suspension trainers are compact, lightweight and incredibly versatile. You need little to no extra equipment for a complete full-body workout. At the same time they offer a high training challenge that can serve both beginners and advanced strength athletes at their own level.

The benefits of suspension training are:

• Full-body training with only your own bodyweight
• Compact and portable, suitable for home, outdoor and travelling
• Intensity easily adjustable by changing your body position
• Core and stabilisers are activated at every exercise
• Improves strength, flexibility, endurance and balance simultaneously
• Lower injury risk through functional movements with own bodyweight
• Suitable for every fitness level from beginner to top athlete
• No large investments in equipment or gym membership needed

Also read our blog starting with strength training for more background on functional strength training.

Which suspension trainer suits you?

You want to train at home and are looking for a compact and affordable entry model: Choose a basic suspension trainer with door attachment. Easy to mount in the door frame without drilling, easy to store and immediately ready to use. Suitable for most basic strength exercises and ideal for beginners.

You are a personal trainer or use the suspension trainer in a professional environment: Choose a professional suspension trainer from an A-brand such as TRX with a higher maximum user load, stronger bands and more extensive attachment options.

You want to train outside in the park, garden or while travelling: Choose a lightweight suspension trainer with a tree or post attachment. Compact to roll up and take along in a small bag. Ideal for outdoor training at changing locations.

You also want to do other bodyweight exercises besides suspension training: Combine your suspension trainer with a pull-up bar for pull-ups or a power tower for dips and leg raises. Together you have a complete bodyweight training setup for the whole body.

You want to combine balance training and core work with suspension training: Suspension trainers activate your core at virtually every exercise. Combine with balance training materials for extra proprioception and stability work.

Which exercises can you do with a suspension trainer?

The exercise possibilities with a suspension trainer are virtually endless. The most popular exercises are:

• TRX rows for back and biceps in a hanging position
• TRX push-ups with increased core activation
• TRX squats and lunges for legs and glutes
• TRX chest press for chest and triceps
• TRX pike and fallout for core and abdominal muscles
• TRX hip hinge and hamstring curl for hamstrings and glutes
• TRX plank and body saw for core stability
• TRX side plank for oblique abdominal muscles

By changing the angle relative to the attachment point you adjust the intensity of every exercise. A shallower angle gives less resistance, a steeper angle more. This makes suspension trainers progressively applicable for all levels. Also view our blog the 12 best strength exercises for at home for supplementary exercises.

What to look for when buying?

Attachment options

Check which attachment options are included with the model. Door attachments are simple and damage-free. Wall mounting gives more stability for heavier use. Outdoor attachments via a strap around a tree or post are ideal for outdoor training. The more options, the more flexibly you can deploy the suspension trainer.

Material quality and maximum user load

Check the material quality of the bands, seams and handles. Always choose a model with a maximum user load well above your own bodyweight. With explosive movements such as TRX jumps a robust construction is essential for safety.

Adjustability

The length of the bands must be easily and quickly adjustable, also during training. This makes transitions between exercises smoother and faster. Some models have a single knot point for quick adjustment, others have dual handles for more exercise variants.

Handles and comfort linings

Good handles and foot loops are essential for comfort during longer training sessions. Foam padding on the handles reduces pressure during intensive rows and push-ups. Adjustable foot loops fit different shoe sizes.

Our advice: Invest in a quality suspension trainer from a reputable brand. Cheaper models can give way at seams and attachments under intensive use, which poses a serious safety risk during bodyweight training. A good suspension trainer lasts for years with normal maintenance and quickly pays for itself compared to a gym membership. Always place a fitness mat under your training zone for extra comfort during floor exercises.

Who are suspension trainers suitable for?

• Home athletes who want to train effectively without heavy equipment or a lot of space.
• Athletes travelling who want to continue their training routine on the go with a compact and portable training tool.
• Outdoor athletes who want to train in the park, garden or other locations.
• Personal trainers and group trainers who want to offer varied and scalable full-body workouts to clients of every level.
• Advanced strength athletes who want to supplement their training with functional bodyweight exercises.
• Beginners who want to start with strength training in a low-threshold way without the intimidation of a fully equipped gym.

Need help with your choice?

We will be happy to help you. You can reach our fitness specialists by phone on +31 (0)413-256800, send an email or visit our store in Volkel, the Netherlands.

Frequently asked questions about suspension trainers

What is the difference between a TRX and a regular suspension trainer?

TRX is the best-known brand of suspension trainers and has effectively created the category. TRX is known for its high quality, extensive attachment options and large range of training programmes. Other brands offer comparable systems sometimes at a lower price. For professional and intensive use a TRX or comparable quality variant is recommended because of the more robust construction.

Where can I attach a suspension trainer?

Most suspension trainers can be attached to a door via a door attachment, to a wall or ceiling via a wall hook, outside on a tree or post via a strap, and to sports racks or pull-up bars. Always check whether the attachment point can handle the load and does not move during training.

Is a suspension trainer suitable for beginners?

Yes. By placing your body closer to the attachment point you significantly reduce the resistance. This makes virtually every exercise executable for beginners. Start with a shallow angle setting and gradually build up to steeper for more intensity. The low threshold makes suspension trainers particularly accessible for all levels.

Can I lose weight with a suspension trainer?

Yes. Suspension training activates many muscle groups simultaneously which increases calorie burning. Combine suspension training with cardio training and a healthy diet for optimal weight loss. Circuit training with suspension trainer exercises without rest significantly raises heart rate and calorie burning.

How do I maintain my suspension trainer?

Wipe the bands after use with a damp cloth to remove sweat and dirt. Let them dry completely before storing to prevent mould. Regularly check the seams and attachment hooks for wear. At signs of damage replace the system immediately for your safety.