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TRX trainnig blog post

A beginners guide to TRX training

You’ve seen it all over your Instagram feed, classes have taken over your gym and your friends can’t stop talking about how great it is. But what exactly is TRX suspension training and how can you get involved. Consider this your beginner’s guide to TRX training!

So what is TRX?

TRX stands for “Total-body Resistance Exercise” and was developed by a Navy SEAL. The concept of the TRX suspension training is pretty basic: you use two cables on your feet or hands to partially suspend your body and use your own body weight as resistance. The muscle groups you work as well as how hard you work them all depend on the positioning of your body on the cables.

Comparable to a simple version of reformer Pilates or antigravity yoga, TRX offers a total-body workout, centered on your core and relying on your own body weight.

Why Should I Do It?

  1. It’s for anyone
  2. It’s beginner-friendly
  3. Improves your heart rate
  4. The number of moves are endless (beats boredom!)

It’s great for both beginners and fitness junkies, and for those always on the go. The two suspension straps allow for an infinite number of exercises that help to improve strength, balance, and flexibility.

Can I Do It at Home?

The best part about TRX is that you can do it almost anywhere! We’d suggest you try it in the gym or with a trainer to get the hang of it first though. TeamESC Ambassador and PT Zoe Shelley has put together 3 moves for you to try:



Targets: Abs and Shoulders 

Top of Form

Bottom of Form

  1. a) Begin in a straight-arm plank with your feet suspended off the ground in the foot cradles of your TRX.
  2. b) Now lift your hips towards the ceiling. For good form, you need to keep arms and legs straight and your feet flexed.
  3. c) Look towards your knees to keep your spine in a neutral position. Return.


Targets: Arms & Upper Back

  1. Shorten the TRX straps all the way up and set your body in a straight line, as if you were in a vertical plank position.
  2. While keeping your arms straight, walk your feet forward until there is tension in the straps. This is starting position.
  3. To begin the movement, retract your shoulder blades back and down. Now, pull your torso towards your hands keeping your elbows close to your body.
  4. Lower your body back to the starting position and repeat.

If the exercise is too easy, move feet a bit farther forward.


Targets: Bum and Thighs 

  1. Start standing with your feet hip-width apart holding on to the TRX.
  2. Now lower into a deep, 90-degree squat, using your (bent) arms to lean some of your weight backwards into you heels.
  3. Jump as high as you can, then land in your 90-degree position. Repeat.


Sizing Guide


UK 6 8 10 12 14 16
USA 2 4 6 8 10 12
France 34 36 38 40 42 44
Denmark 32 34 36 38 40 42
Italy 38 40 42 44 46 48
Body Measures
cm in cm in cm in cm in cm in cm in
To Fit Bust 80 31 85 33 90 35 95 37 100 39 105 41
To Fit Waist 60 23 65 25 70 27 75 29 80 31 85 33
To Fit Hip 85 33 90 35 95 37 100 39 105 41 110 43
To Fit Inside Leg Regular 79 31 79 31 79 31 79 31 79 31 79 31
UK 4-6 6.5-8.5
EUR 37-39 39.5-42.5
USA 6.5-8.5 9-11
Every Second Counts