Struggling to kickstart your fitness journey? You're not alone. Good news: you don't need a gym membership or a room full of machines to see serious results. Our beginner program blends fundamental bodyweight exercises with the versatile TRX® Suspension Trainer™ to help you build strength, boost endurance, and create habits that stick — all from your living room, backyard, or wherever you find space.
With TRX, you control the challenge. Move your body, adjust your angle, and instantly scale exercises to match your strength level. It's the ultimate portable gym. Ready to see what you're made of? Let's get moving.
Benefits of Combining Bodyweight and TRX® Training
Bodyweight training teaches you to move better. Add the TRX Suspension Trainer™, and you supercharge that foundation. Here's why:
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More Core, All the Time: Every move on the straps fires up your core, even when you're not "training abs."
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Instant Scalability: Shift your body position to make exercises easier or harder, right on the spot.
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Functional Strength: Build the kind of muscle that makes everyday life — lifting groceries, climbing stairs, chasing kids — easier.
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Workout Anywhere: A door, a tree, a sturdy beam. TRX goes where you go.
Bonus: Protect your joints with controlled, low-impact movements while still pushing your limits.
Getting Started: Equipment You Need
Before you jump in, set up your space:
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Floor Space: Clear an area about 8x6 feet.
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Anchor Point: Choose a secure point (door, beam, or tree branch) that can support at least 250 pounds. Height should be 7-9 feet.
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Your TRX Suspension Trainer™: Two adjustable straps with ergonomic handles and foot cradles.
Safety First:
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Always test your anchor and straps before loading your body weight.
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Check your straps for wear before each workout.
Optional Add-Ons:
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TRX YBell™: A hybrid dumbbell, kettlebell, and push-up stand — perfect for when you’re ready for more load.
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TRX Rip Trainer™: Great for rotational strength and athletic conditioning.
Ventilated space, non-slip flooring, and room to fully extend your limbs? Even better.
Week-by-Week Breakdown
Week 1-2: Build the Foundation
First things first: master your movement. Think of these weeks as pouring the concrete for a house.
Bodyweight Basics:
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Squats: Weight in your heels, chest lifted.
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Push-ups: Start from your knees if needed; keep a straight line from head to knees.
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Lunges: Front knee stacked directly over ankle.
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Planks: Head-to-heels straight line.
TRX Moves:
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TRX Assisted Squats: Hold the handles for balance.
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TRX Incline Push-ups: Hands in handles, feet on floor.
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TRX Hip Hinges: Face anchor; adjust straps to mid-length.
How to Structure Your Workout:
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30-45 seconds per move
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15 seconds rest
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2-3 rounds total, 1 minute rest between rounds
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2-3 sessions per week
Focus on quality over quantity. Control every rep.
Week 3-4: Increase the Intensity
Your base is built. Now it's time to level up.
Bodyweight Upgrades:
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Elevated Push-ups: Feet on a 6-12 inch step.
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Jump Squats: Add a small hop at the top.
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Walking Lunges: Cover some ground.
TRX Progressions:
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TRX Rows: Lean back 45°, pull yourself up.
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TRX Chest Press: Lean forward 45°, press away.
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TRX Single-Leg Squats: One foot in the cradle, slow and steady.
Optional Add-ons:
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TRX YBell™ Goblet Squats
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Single-Arm Rows with YBell™
How to Structure:
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Add a 4th round or reduce rest to 10 seconds
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Sprinkle in cardio bursts (30 seconds of mountain climbers or modified burpees)
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3 sessions per week
Push your endurance, but keep your form clean.
Week 5-6: Enhance Your Performance
Let's put it all together: strength, cardio, and grit.
Advanced Bodyweight Moves:
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Burpee Variations: Add a push-up or a higher jump.
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Plyometric Lunges: Light jump between sides.
Challenging TRX Exercises:
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TRX Atomic Push-ups: Start in plank, pull knees to chest.
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TRX Hamstring Curls: Hips up, heels in cradles.
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TRX Power Pulls: One-arm rows with a twist and reach.
Bonus challenge: Add the TRX Rip Trainer™ for rotational power.
Workout Structure:
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AMRAPs (As Many Rounds As Possible) for 15-20 minutes
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Rest only to maintain good form
Track your rounds each session. You’re stronger than you think.
Related: 11 Hamstring Exercises You Can Do at Home + Sample Workout
Essential Tips for Success
Warm-Up and Cool-Down
Never skip it. Here's why:
Warm-Up (5 minutes):
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Arm Circles (30 sec)
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Hip Rotations (8-10 reps each side)
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Low-Impact Jumping Jacks (20-30 reps)
TRX Mobility Prep:
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TRX Hip Openers
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TRX Torso Rotations
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TRX Shoulder Stretch
Cool-Down (5 minutes):
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TRX Hamstring Stretch
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TRX Chest Opener
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TRX Calf Stretch
Hold each stretch for 30 seconds. Breathe deeply.
Consistency and Rest
Fitness works like brushing your teeth: you can't cram it once a week and expect miracles.
Sample Weekly Layout:
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Monday: TRX Workout
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Tuesday: Active Recovery (walk)
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Wednesday: TRX Workout
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Thursday: Rest
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Friday: TRX Workout
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Weekend: Light movement + full rest day
Rest is where the magic (aka muscle building) happens.
Nutrition and Hydration
Fuel your movement.
Pre-Workout Snack (90-120 minutes before):
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Greek yogurt + berries
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Turkey sandwich
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Oatmeal with nuts
Post-Workout Recovery (within 30 minutes):
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Protein shake (20-25g)
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Chocolate milk (8 oz)
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Two eggs with toast
Hydration Goals:
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16-20 oz two hours before
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8 oz right before
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Sip 7-10 oz every 20 minutes during
Aim for pale straw-colored urine. TMI? Maybe. Effective? Absolutely.
Taking Your TRX Training to the Next Level
Finished your first six weeks? Here's where it gets exciting.
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Increase Difficulty: Adjust TRX angles, add reps, cut rest.
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Try Specialized Programs: Focus on core, upper body, or athletic training.
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Add Tools: YBell™ for strength, Rip Trainer™ for rotational power.
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Blend It In: Add TRX stations to HIIT workouts, yoga flows, or Pilates routines.
The TRX Suspension Trainer™ isn't just a piece of equipment. It's your partner for a stronger life.
Tracking Progress
Don't just guess — measure.
At Week 1, record:
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Push-ups in 60 seconds
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Squat reps with good form
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TRX Row reps at 45°
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Plank time
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How energized you feel post-workout (scale 1-10)
Retest at Weeks 2, 4, and 6. Snap progress photos. Notice how your clothes fit. Use the TRX Training Club™ App to log sessions and find new challenges.
Small wins build big momentum. Celebrate every one.
Six Weeks Stronger: What's Next?
Six weeks ago, you were wondering where to start. Today, you're armed with a simple, powerful system: your body and the TRX Suspension Trainer™.
Keep the momentum alive. Stay consistent. Stay gritty. Want more ways to move better, grow stronger, and live longer? Check out new workouts, gear, and programs at TRXtraining.com.
Your fitness story is just getting started.
