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Someone asked me this question recently - that's why I thought a blog post on it would make sense.
Suspension training means using your own bodyweight as the main resistance. TRX is one of the brands that sells equipment for this type of training. Because of its huge success, the name TRX is now used almost synonymously with suspension training.
Suspension straps are very versatile and can be used pretty much anywhere, which makes them an interesting alternative for people who don't want to or can't go to the gym regularly.
But as you probably know, there's a ton of workout gear out there that's often not worth the money. Are TRX straps any different? Is the investment worth it?
Let's find out together.
The benefits of suspension training (TRX)
1) You don't need a gym membership
Some people don't want to spend the money on a membership, or their schedule makes training there difficult, or they simply don't like training at the gym.
If that sounds like you, suspension training could be an alternative for you.
Even though you initially have to spend a certain amount on the equipment, it's still just a one-time expense, and from then on you can train anywhere, at home, in a hotel room, wherever you happen to be.
2) You can do your workouts in one spot
If you do like training at the gym, there's still a potential advantage to suspension straps.
You no longer have to move from machine to machine to complete your training. Instead, you can set yourself up in one spot with your TRX straps and do your entire workout there. That way you don't have to interrupt your training and lose your momentum if a machine happens to be taken.
3) Good for stability
One of the best arguments for suspension training is that it improves your stability. Since you have to stabilize yourself with the straps during practically every exercise, you build good core stability.
That's helpful for a lot of things, but especially important for avoiding injuries.
4) Increases your muscular endurance
Since you're training with your own bodyweight, suspension training focuses on high reps. Although you can increase the resistance to a certain degree, it's still more limited than training with free weights.
However, if you want to focus on training endurance rather than strength and growth of your muscles, this is ideal for you. One example would be training for endurance-based activities like a marathon.
5) You might save money
Since you only have to buy suspension straps once, this can save money compared to a monthly gym membership. Compared to a large range of dumbbells, it's significantly cheaper.
The drawbacks of suspension training (TRX)
1) Not very effective for building strength
Compared to proper training with free weights, you'll build far less strength with suspension training. The problem is that the straps offer very limited, and often imprecise, levels of resistance.
That doesn't mean the exercises aren't demanding, they are, but the amount of weight you're lifting is far less than you could achieve with free weights.
So if your main goal is to get stronger, suspension training isn't for you.
2) Not very effective for muscle growth
As mentioned above, TRX workouts won't help you achieve as strong, muscular a look as would be possible with free weights.
Muscle growth is mainly achieved through progressively increased overload, and that's simply very limited with suspension straps.
3) Unnatural movements
Any piece of equipment used to teach a certain exercise or movement eventually needs to be removed, similar to training wheels when learning to ride a bike.
But that's barely possible with suspension training, since you depend on the straps to get into certain positions, like the TRX squat, for example.
So you never really learn these movements, which is why a regular, deep squat ultimately ends up being much more efficient.
4) Incorrect form
Push-ups and burpees are already so often performed incorrectly under normal conditions that they can become genuinely dangerous with suspension straps.
Before doing these exercises in an unstable position, you should be able to perform them correctly on solid ground. If you're getting weak and your hips start dropping, you learn where your limits are. With the straps, on the other hand, other muscles, like your shoulders, for example, try to compensate, which can more easily lead to injury, since that's not what the exercise was designed for.
5) They're a matter of taste
No doubt about it, suspension training isn't for everyone.
If you enjoy lifting weights, you'll miss those movements. I know plenty of people who bought these straps, proudly used them at the gym for a few weeks because they were new and cool, and then stopped completely after a month or so.
Summary - suspension training, yes or no?
So, should you order suspension straps or not?
My honest recommendation would be to wait, unless you're absolutely certain that this type of training really makes sense for you.
Even if TRX straps are super "in" right now, that doesn't mean they're your best option. The last thing you want is to spend a bunch of money on workout gear and then never use it.
That said, if you don't go to the gym anyway, or want to train at home in addition, AND you're focused on endurance training, then the investment might well make sense.
Ultimately though, the fact remains that they're simply not the best option if your training goal is to get stronger and more muscular. In that case, strength training with free weights simply makes more sense and gets you faster, better results.
If you'd like professional support and an individual training plan, feel free to contact me. As a fitness model and personal trainer in Zurich, I can help you achieve faster, better results.