Suspension Training: A Guide to Building Strength and Stability

Suspension Training: A Comprehensive Guide to Building Strength and Stability

What is Suspension Training?

Suspension training is a form of exercise that utilizes a system of ropes and webbing, known as a suspension trainer, to allow users to work against their own body weight. This type of training leverages gravity and the user’s body weight to develop strength, balance, flexibility, and core stability simultaneously. The most popular suspension training equipment is the TRX Suspension Trainer, although various other brands offer similar products.

Benefits of Suspension Training

Full-Body Workout

Suspension training provides a full-body workout, engaging multiple muscle groups in each exercise. This type of training is particularly effective for strengthening the core muscles, as almost every exercise requires core engagement to maintain balance and stability.

Improved Balance and Coordination

Since suspension training involves working against an unstable platform, it inherently improves balance and coordination. Exercises such as the single-leg squat or suspended lunge require significant stability, thereby enhancing proprioception and neuromuscular coordination.

Versatility and Convenience

Suspension trainers are lightweight and portable, making them an excellent option for home workouts or for those who travel frequently. They can be set up anywhere with a sturdy anchor point, such as a door, tree, or playground equipment. This versatility allows for a wide variety of exercises targeting different muscle groups.

Getting Started with Suspension Training

Equipment Needed

To begin suspension training, you’ll need a suspension trainer, which typically includes adjustable straps, handles, and foot cradles. Some brands may offer additional accessories, such as anchor points or extension straps, to increase the range of possible exercises.

Setting Up Your Suspension Trainer

  1. Choose a sturdy anchor point: Ensure that the anchor point can support your body weight. Common anchor points include door frames, ceiling mounts, or outdoor structures like trees or playground equipment.
  2. Adjust the straps: Depending on the exercise, you may need to shorten or lengthen the straps. Ensure the handles or foot cradles are at the appropriate height for your intended exercise.
  3. Check for safety: Before beginning your workout, double-check all connections and straps to ensure they are secure.

Sample Suspension Training Exercises

Suspension Push-Up

  1. Setup: Adjust the straps so the handles are about a foot off the ground.
  2. Position: Place your feet in the foot cradles and assume a plank position with your hands on the ground.
  3. Execution: Lower your chest towards the ground, keeping your body in a straight line. Push back up to the starting position. This exercise targets the chest, shoulders, and core.

Suspended Lunge

  1. Setup: Adjust the straps so the handles are at knee height.
  2. Position: Stand facing away from the anchor point and place one foot in the handle.
  3. Execution: Lower your body into a lunge position, ensuring your front knee does not extend past your toes. Return to the starting position. This exercise targets the glutes, quads, and core.


  1. Setup: Adjust the straps so the handles are at waist height.
  2. Position: Stand facing the anchor point and hold the handles with an overhand grip.
  3. Execution: Lean back, keeping your body straight, and pull yourself up by bending your elbows and squeezing your shoulder blades together. Return to the starting position. This exercise targets the back, biceps, and core.

Tips for Effective Suspension Training

Maintain Proper Form

Proper form is crucial in suspension training to avoid injury and maximize effectiveness. Keep your core engaged, maintain a neutral spine, and avoid letting your hips sag or rise too high during exercises.

Start with Basic Exercises

If you are new to suspension training, start with basic exercises to build a foundation of strength and stability. Gradually progress to more advanced movements as you become more comfortable and confident.

Incorporate Variety

To keep your workouts interesting and challenging, incorporate a variety of exercises and change up your routine regularly. This will prevent plateaus and ensure you continue to make progress.


Suspension training is an effective and versatile workout method that can help you build strength, improve balance, and enhance your overall fitness. With minimal equipment and the ability to perform a wide range of exercises, it’s an excellent option for individuals of all fitness levels. Start incorporating suspension training into your routine today and experience the benefits for yourself!