Suspension Training (TRX)

12-week starter plan

Three sessions a week. Make exercises easier by standing more upright, and harder by moving your feet forward.

1. Week 13 sessions: 2 sets of 6 reps of rows, chest press, squat, hamstring curl and plank
2. Week 23 sessions: 2 sets of 7 reps of rows, chest press, squat, hamstring curl and plank
3. Week 33 sessions: 2 sets of 8 reps of rows, chest press, squat, hamstring curl and plank
4. Week 43 sessions: 2 sets of 8 reps of rows, chest press, squat, hamstring curl and plank
5. Week 53 sessions: 3 sets of 9 reps of rows, chest press, squat, hamstring curl and plank
6. Week 63 sessions: 3 sets of 10 reps of rows, chest press, squat, hamstring curl and plank
7. Week 73 sessions: 3 sets of 11 reps of rows, chest press, squat, hamstring curl and plank
8. Week 83 sessions: 3 sets of 11 reps of rows, chest press, squat, hamstring curl and plank
9. Week 93 sessions: 4 sets of 12 reps of rows, chest press, squat, hamstring curl and plank
10. Week 103 sessions: 4 sets of 12 reps of rows, chest press, squat, hamstring curl and plank
11. Week 113 sessions: 4 sets of 12 reps of rows, chest press, squat, hamstring curl and plank
12. Week 123 sessions: 4 sets of 12 reps of rows, chest press, squat, hamstring curl and plank

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 5 METs (Suspension strap circuits (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Moderate Approximate UK prices.

• A suspension trainer (about £30 to £150)
• A door, bar or tree anchor
• A mat

Frequently asked questions