TRX® Suspension Training™ is taking your basic body weight workout, and amplifying it.

You can maximize the challenge and levels of every exercise, and work every muscle in your body – and often more than one at the same time!.

ALL CORE, ALL THE TIME” is the motto of TRX Suspension Training.

Here are the basics of what you need to know to start working with this affordable, portable, at-home tool.
And, make sure to see the Safety Tip at the bottom.

Adjusting the Strap Lengths – 4 Lengths

There are 4 lengths most commonly used when working with the Suspension Trainer™


            1. Short (S) – Used mostly for exercises targeting the Back (eg. Rows)
            2. Long (L) – Shown here. Used almost exclusively for Chest training (ie. Chest Press)
            3. Mid Length (M) – Used for most other standing exercises (i.e. Triceps Press)
            4. Mid Calf (MC) - Used for almost all ground exercises (i.e. Plank)

Shortening the Straps

- Hold one strap, depress the cam buckle (black buckle) toward you with your thumb and pull up on the adjustment tab (yellow) with your other hand to your desired position. Repeat on the other side, making sure they are even.

Lengthening the Straps

- Holding both straps, simultaneously depress both cam buckles and pull down away from anchor point.

TRX hanging, short - compressed

 Adjusting for Specific Lengths

 1. Short (S): Shown here. Fully shorten straps by positioning adjustment tabs to highest point, at top of Suspension Trainer.

 2. Long (L): Fully lengthen, so bottom of each foot cradle is about 3 inches from the ground.

 3. Mid Length (M): Adjust the straps so the adjustment tabs are at the mid length marks, the stitching on the back of the straps.

 4. Mid Calf (MC): Adjust the straps so the handle falls at knee height and the foot cradle rests at mid calf, approximately 8-12 inches from the ground.

Body Positions – 6 Positions

There are 6 body positions, relative to the anchor point, used when working with the TRX Suspension Trainer.


  1. Facing – Facing anchor point
  2. Facing Away – Facing away from anchor point
  3. Sideways – Sideways to anchor point


  1. Facing Floor – Prone, facing floor with toes in foot cradles
  2. Facing Up – Supine, facing up with heels in foot cradles
  3. Side Lying – Lying sideways, with feet in foot cradles.

Safety Tip!

The TRX Suspension Trainer will safely support users of up to 350 pounds (158.8kg); however, make sure it is anchored properly and on a solid and sturdy anchor point.

As with any exercise routine or apparatus, make sure you consult your doctor before beginning a new program. If you are not familiar with basic training, body positions and body awareness and/or the TRX Suspension Trainer, it is highly recommended you work with a TRX Qualified Trainer to properly set-up the equipment, prevent injury, and get the most effective workout.

If you’re interested in adding the TRX Supension Trainer to your at-home workout tools or looking to lose weight and get in shape at home, we’d love to help. Check out our In Home Personal Training Programs and TRX Suspension Training Packages.

TRX, Suspension Training and Suspension Trainer are trademarks or registered trademarks of Fitness Anywhere LLC.