When someone talks about bodyweight training, most people would think of squats, crunches, push-ups or maybe pull-ups. Suspension training is a type of workout that can give your bodyweight training an upgrade.
This guide will tell you everything you need to know about suspension training. Besides explaining how to use it to build muscle, you will also find out how to set up your equipment, basic exercises to master if you are a beginner, and more advanced workouts at the end.
What Is Suspension Training
Suspension training is a form of strength training in which the person utilises their body weight and a system of ropes and cables.
Although it might seem like a relatively new approach to training, it was first discovered in illustrations in a book from 1866 titled “Athletic Sports for Boys: A Repository of Graceful Recreations for Youth.”
Suspension training really took off recently after Randy Hetrick, a former Navy Seal, created and developed the Total Resistance eXercise, most known by its acronym TRX.
Although that is the most common type of suspension training brand in the world at the moment, there are a couple of others that provide similar equipment such as the FKPro, AeroSling, and the Sierra Exercise Equipment.
Does Suspension Training Build Muscle?
Yes, it does. However, if your sole objective is to get bigger and stronger, then suspension training alone can only get you so far. If you want to look lean, strong and healthy, this type of training will suffice, but if you are more of a bodybuilder competitor kind of person, then suspension training might not be the best alternative for you.
In the end, if you practice training with this type of equipment, you are sure to be able to train any muscle in your body.
Think of suspension training as an upgraded version of most bodyweight exercises. Can you build muscle doing only bodyweight exercises, yes you can, and with suspension training you can go even a bit further than that.
Can I Lose Weight With Suspension Training?
Another yes for suspension training. Utilising the rope and cable system is extremely helpful to lose weight because of the unique way that it puts your body to work.
With this type of training, you can shed belly fat and unwanted extra weight because it challenges your body in all planes of motion, creating a big metabolic effect that builds muscle while burning fat.
According to some studies, suspension training can burn 360-530 calories in a one-hour class. In comparison, 10,000 steps, which is generally assumed to be the minimum for people to accomplish every day, burn between 300-400 calories.
How to Set Up Your Equipment
Unfortunately, not all suspension trainers are the same when it comes to setting up the equipment. However, they are very similar to each other. Most of them can be hooked to a door, over a tree branch or beam, pull-up bar and more.
Below are two videos from TRX that can help you understand how to set up your equipment at home.
Or also outside.
If you are not hanging on your door, then make sure that the low part of the ropes is dangling at least 8 inches above the ground.
Benefits
There are many benefits to incorporating suspension training into your training or switching it completely to only this type of exercise:
1. As Easy As You Want, As Difficult As You Make It
As you will see later below, there are hundreds of exercises one can do here. And the beauty of it is that it can be made as easy as possible, or as difficult as it can be.
There is always some sort of variation in any given exercise. Because you are doing bodyweight exercises utilising a suspension system, the more you are horizontal, the more you will be using your body weight and the harder it gets. Similarly, the more vertical you are (for most exercises), the easier it is.
2. Build Lean Muscle
If you want to get toned, and stronger but not bulky, suspension training is like hitting the jackpot. By using your body weight, you will be challenging yourself in the right amount and once an exercise becomes too easy, you can jump ahead and find a harder one that keeps making your body guess what is going on.
3. Lose Weight
We already touched upon this matter, but using suspension training really can help you lose weight. Most exercises you will be doing are focused on building muscle, but that doesn’t mean you won’t feel your heart pounding after a quick session and burning calories. This leads us to the next point…
4. Great for Endurance Gains
If you want longevity and health benefits, this type of training can provide that for you. Tabata, HIIT or strength exercises can be used with a suspension system to add an extra element of cardio.
5. Perfect for a Six-Pack
Oh yes, perhaps one of the best qualities of suspension strength training is that you can get a six-pack or at least really flat out your belly.
That’s because adding the instability of the rope system into your training will make you engage your core in nearly every single exercise. Even if you are training your legs with the suspension training, you will also be training your abs. Every. Single. Time.
6. Travel Friendly
Lastly, the suspension equipment that you get is fairly lightweight and can be taken on your next travel. You can then hook it up on a tree outside or your hotel door. You don’t have more excuses for not getting fitter if you get one of these.
7. Free Workouts Online
We have separated below some workouts for you to try, but one great thing about suspension training is that you can look online and find any type of workout you want depending on your needs or goals.
We particularly enjoy the BodyFit By Amy YouTube channel, the Private Gym Fitness and, of course, the TRX Training YouTube Channel.
Basic Exercises to Master
If you are new to this type of training, check out some of the basic exercises you can begin doing right away that are safe and can yield encouraging results in less than a month.
Inverted Row
Reverse Fly
Chest Press
Suspension Squat and Variations
Lunges and Variations
Bicep Curls
Suspended Crunch
There are many, many more exercises you can do with this system of ropes and cables.
If you want, you can click on this video to see 66 more exercises for beginners. Or you may also click here to see a playlist with more than 100 exercises.
Free Suspension Training Workouts
Now that you know the benefits and saw a few exercises, here is how you can incorporate them into a workout. Just click on the videos you think are best for you and get fit!
10-Minute Full-Body Workout for Beginners
25-Minute HIIT Workout
Blast Belly Flat
32-Minute Tabata for Strength and Cardio
Advanced Full-Body Workout
Read More: Should You Transition to Calisthenics?
image sources
- Suspension Training: Pixabay
