STEADFAST FULL BODY STRENGTH AFTER 40 · PART 3 OF 8
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Six standing movements. Two sets. A practical way to find the right challenge for today.
You have probably seen the straps hanging in the gym and wondered what you are supposed to do with them. Maybe the exercises you have watched involved someone balancing on one leg or putting both feet into the loops. That is a lot to sort through when you just want a workout you can follow.
This TRX workout after 40 starts with familiar movements: squatting, pulling, pressing, hinging and working each leg. Both feet stay on the floor. The goal is to practice controlled repetitions, learn how much help you need and leave with a session you can repeat.
Part 1 introduced the foundation. Part 2 added dumbbells. Part 3 gives you another option in your training toolbox. You can keep using a workout that suits you while you learn this one. The series adds choices; it does not require a new routine every week.
What the straps actually change
A suspension trainer lets you use your body weight for resistance. In a row or chest press, changing your body angle changes the challenge. For a squat or split squat, the handles provide something to hold while your legs do the work. These are different uses of the same tool.
Support does not automatically mean easy, and the straps are not a fixed handrail. Start with a position you can control. For this session, you should finish each set feeling that you could perform another two or three clean repetitions. There is no need to chase shaking, exhaustion or the deepest possible range.
Set up before you start
Use an anchor installed according to the instructions for your exact trainer and mounting system. Inspect the straps, stitching, handles and attachment points before each use. Do not use damaged equipment. Test the attachment before leaning into the handles, and keep your floor clear and nonslip. Follow the manufacturer’s door anchor instructions if using a door.
Adjust the straps evenly for each exercise. Keep tension through the movement without jerking the handles. Stop if the anchor moves, the straps slip or your footing feels uncertain.
A simple five minute warmup
Walk or march comfortably for two minutes. Then do five shallow squats, five gentle hip hinges and five shoulder blade squeezes. Hold a stable support if needed. Finish with a few easy practice rows and chest presses using a mostly upright position. Take extra time to find your foot position before starting the working sets.
Your full body TRX workout
Start with two sets per exercise. Complete both sets before moving on. Rest 60 to 90 seconds between sets, or longer if needed to recover your breathing and control. Allow roughly 30 to 40 minutes including setup and warmup. The standing hinge is movement practice; it does not replace progressively loaded hip work indefinitely.
| Exercise | Sets | Repetitions | Main focus |
|---|---|---|---|
| TRX assisted squat | 2 | 8 to 10 | Leg strength and control |
| TRX low row | 2 | 8 to 12 | Upper body pulling |
| TRX chest press | 2 | 6 to 10 | Upper body pushing |
| TRX supported hip hinge | 2 | 8 to 10 | Hip movement practice |
| TRX assisted split squat | 2 | 6 to 8 each side | Leg strength in a split stance |
| TRX supported calf raise | 2 | 10 to 15 | Controlled ankle movement |
Coaching cues and easier options
1. Assisted squat
Face the anchor, hold the handles and sit down between your hips. Keep your feet planted and stand through your legs. Use only the arm assistance you need. Make it easier by shortening the depth or using a stable bench behind you as a target.
2. Low row
Face the anchor and lean back slightly. Keep your trunk steady while pulling your chest toward the handles. Lower slowly. Choose a more upright angle if your hips sag or shoulders shrug. Your arms and back should work together without a sudden tug.
3. Chest press
Face away from the anchor. Lean forward slightly with hands in front of your chest, then bend your elbows and press back. Keep your body aligned. Start nearly upright, with a staggered stance if helpful. Use a wall pushup instead if you cannot control the handles.
4. Supported hip hinge
Face the anchor with soft knees. Send your hips backward while keeping a long spine, then stand tall. Use light pressure on the handles. A smaller movement is fine. Avoid turning the hinge into a deep squat or pulling yourself upright with your arms.
5. Assisted split squat
Face the anchor in a comfortable split stance, with both feet on the floor. Lower straight down a short distance, then rise. Hold the handles for assistance. Reduce depth or use a stable rail if balance limits you. There is no suspended rear foot in this version.
6. Supported calf raise
Face the anchor and keep light tension on the handles. Rise onto the balls of both feet, pause, then lower slowly. Avoid bouncing or leaning backward. Use a fixed counter instead if the moving straps make you less steady.
Progress one thing at a time
Record your repetitions and foot position. A small change in angle can make the next session feel very different. For assisted leg exercises, also note how much you relied on your arms.
First, build toward the top of the repetition range with consistent control. When that feels repeatable across two sessions, change one variable: use slightly less assistance, increase a comfortable range or adjust the row or press angle a little. Return to the lower end of the repetition range after making the movement harder.
Repeat this workout on two nonconsecutive days if it fits your current plan and recovery. Start with one set if you are returning after a long break. Sharp pain, dizziness or an unfamiliar symptom is a reason to stop and reassess, not push through.
Make the next session easier to start
The useful workout is the one you understand well enough to repeat. Save the card below, choose manageable positions and record what you did. More confidence often starts with fewer decisions.
Want help choosing the right variations? Explore Steadfast coaching options for personal training and online coaching. Sessions are by appointment.
Next in the series: Part 4, Beginner Kettlebell Workout.
Written by Justin Stead · Steadfast Strength and Mobility. General fitness education. Follow any individual exercise restrictions given by your clinician.
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Sources
Equipment checks and movement cues reference TRX foundational movements and TRX setup guidance. Sets, repetitions and progression are Steadfast coaching recommendations.
