7 Strategies for Increasing Gym Membership Sales

When the challenge of attracting new members persists, your health club or studio may start to resemble a ghost town rather than a bustling hub for fitness enthusiasts. This not only impacts the vibrancy of your establishment but also hampers revenue generation. After all, without a steady influx of new members, meeting financial obligations and sustaining the operations of your gym becomes a daunting task.

In this article, we will explore seven effective strategies designed to alleviate financial stress and boost gym membership sales. By implementing these techniques, you can revitalize your business and create a thriving community of fitness enthusiasts.

1. Make It Easy for New Members to Sign Up

Speeding up the sign-up process is one way to boost your gym membership sales. Having too many hoops to jump through could drive prospects away. But when things are easy and convenient, your prospects are more likely to follow through with whatever’s in front of them.

You should be looking for anything that saves time and makes things easier for your prospects. For example, the time it takes for paperwork and filling out forms can add up quickly. Consider offering an online onboarding form to cut down on the amount of in-person paperwork or using digital wavers to make signing up go faster.

2. Get to Know Your Target Audience

It can be hard for you to sell more gym memberships if you don’t know who you’re targeting, which is why you should make it a point to get to know your audience.

Take inventory of your current members. Here are some potential questions to consider:

  • What are their health and fitness goals?
  • Are they more into strength training or cardio?
  • What classes do they like of yours?
  • What made them sign up with your gym or studio?
  • What amenities would they like to see added to your gym?

On top of getting familiar with your audience, you’ll want to identify your brand’s USP (unique selling point). Your USP is something your gym or studio offers that others don’t, such as special workout classes (like Tabata or HIRT) or other unique amenities.

If you know your target audience and have a clearly defined USP, you can better position yourself for new leads that will actually convert to paying customers.

3. Scope Out the Competition Too

You should also know how your gym or studio stacks up against the competition. Knowing your competition can help you play to your strengths and sell your gym better when speaking with potential customers.

Consider the following ways your gym or studio can distinguish itself from the competition:

  • Class offerings: Offering a variety of group training classes can help you meet your gym members’ different fitness needs and goals.
  • Equipment offerings: When your members know they’re getting the latest and greatest equipment out there, there’s no need for them to look elsewhere. If your gym or studio needs an upgrade, consider diversifying your equipment offerings and investing in the YBell 10-Piece Combo.
  • Personal training or gym staff experience: You might be known as one of the best gyms around when it comes to personal training, or perhaps your gym has an in-house nutritionist that can help clients reach their healthy eating goals.
  • Digital or online streaming capabilities: Online app workouts or group classes that members can stream live or on-demand can be a big plus for gym membership retention.
  • Price: Can you offer the cheapest gym membership in town? Or maybe you’re able to provide flexible pricing to your members.
  • Other member amenities: This can include special features such as sports injury rehab, massage therapy, sauna rooms, hot tubs, cryotherapy, etc.

4. Personalize the Customer Experience

A little personalization can go a long way in increasing gym membership sales. In fact, one study found that 80% of consumers are more likely to buy from a brand when they feel like the experience is personalized.

While you’re going through the sales process, try not to rush. Talking to prospects with the same generic, ready-made sales script or sales pitch can be a turn-off. Take the time to build rapport with potential customers, and get to know their interests and goals for joining your gym.

When you show prospects around your facility, make sure the tour is customized to their interests and goals. Focus on the classes or amenities they are interested in and can help them stay motivated on their fitness journey.

How you communicate with a sales lead is also another way to personalize their experience. Whether through phone or email, make things convenient for them and communicate through the medium they’re most comfortable with.

5. Start a Referral Program

A referral program is a great way to bring in new leads while rewarding your current members. According to Nielsen, 92% of consumers trust recommendations from family and friends over any other form of advertising. So, who better spread the word about how awesome your gym is than its current members?

Make sure your referral program has an offer that’s just way too good to pass up. Also, your referral program should have incentives for both the referrer and the referee.

Here are some ideas for incentives in your referral program:

  • Discounted memberships
  • Upgrades, such as free group training classes or access to a personal trainer
  • Branded workout gear or gym accessories like water bottles or workout mats 

6. Get Active on Social Media

Whether it’s Facebook, Instagram, or YouTube, having a social media presence is somewhat of a necessity for successful brands in today’s digital world. You can use social media for your marketing campaigns, and it’s one of the best places for you to connect with your audience and build up your brand’s visibility.

Here are some ideas to get you started with being active on social media:

  • Come up with a social media fitness challenge
  • Share videos of proper exercise form, different techniques, or offer fitness tips
  • Let people know about new promotions, special offers, or deals
  • Share pictures of your gym or facility
  • Post before and after photos, testimonials, or inspirational stories about your current gym members
  • Start a hashtag that’s unique to your gym or studio
  • Start a blog and write epic content

7. Create a Lead Management System

It’s easy for leads to get lost if you’re disorganized and don’t have a process in place for managing them. When it comes to closing gym membership sales, that’s where having a lead management system can help you.

Set up a lead tracker to monitor where target clients are in the sales process. And be sure to have a system in place for following up. Consider investing in gym management software to help you automate the lead management process.

At the end of the day, you just want to have a system in place that helps you keep all your ducks in a row and stay organized when it comes to managing leads.

Wrapping Things Up on How to Increase Gym Membership Sales

It’s time to take your gym membership sales to the next level. By identifying your USP, getting active on social media, personalizing the sales experience, and starting a referral program, you can boost your gym membership sales and help grow your gym.

Still have questions about how to increase gym membership sales? Contact the team at TRX Training to see how we can help your gym stand out from the competition.

Natalie Coughlin’s Hotel-Room Workout

Working out on the road can be challenging. You never know what kind of equipment or space you’ll have access to with the limited time that you have. In this video, Champion swimmer Natalie Coughlin shows you her favorite TRX exercises that you can perform right off any hotel room door. Don’t forget to pack your TRX whenever you travel, so that you’re training doesn’t have to take a vacation too.

5 Essential TRX Moves For Baseball Players

Like athletes in other sports, the boys and girls of summer are using the TRX to get in their best shape ever for America’s favorite pastime: baseball. But don’t bench yourself if you’re not a baseball or softball aficionado. The same movements that make you strong in baseball work for all spring sports such as golf, tennis, track and field or just day-to-day activities.

Read More

6 Benefits of Adding Resistance Bands to Your Weight Training

We’ve all seen resistance bands in the gym, but are they really worth using?

Whether you’re new to working out or an advanced athlete, the answer is a resounding yes! Resistance bands offer many benefits to your warmups and stretches and can help to increase the intensity of your current workout.

Do Resistance Bands Work for Strength Training?

Resistance training is a crucial element of any exercise plan aimed at boosting muscle power and endurance. Muscle strength is defined as the maximum force a muscle can produce in a single exertion, while muscle endurance refers to the muscle’s ability to consistently apply less than maximum force. Both of these components are key to achieving overall fitness.

For the majority of us, distinguishing between muscle power and endurance isn’t of particular concern. The reason we engage in strength training is that it provides a myriad of benefits such as simplifying everyday physical tasks, providing a well-defined physique, enhancing athletic prowess, and aiding in weight loss.

Resistance bands can be instrumental in your quest to develop and tone muscles. Though these bands may not contribute to muscle bulk in the same way as weights, they provide an additional challenge to your strength-building exercises. Incorporating resistance bands into your secondary or tertiary strength training circuit can significantly contribute to sustaining muscle endurance.

Types of Resistance Bands

Made of rubber tubing or elastic, resistance bands are a versatile option that come in several styles.

Flat Resistance Bands

Flat resistance bands have a wide, flat structure, making them ideal for looping around your hands. They offer an easy length adjustment mechanism, which allows you to enhance the resistance by shortening the band and reduce it by extending it.

These types of bands are frequently encountered in fitness centers, physiotherapy clinics, sports medicine offices, and workout gear retail outlets. Pilates and yoga studios also use them to provide extra resistance during stretching or mobility exercises. Their adaptability makes them an indispensable piece of equipment for your home-based gym.

Resistance Bands With Handles

Resistance bands with handles are tube bands used for building muscle strength and size. The handles offer a firm grip, allowing for advanced exercises that mimic strength training machines in a gym.

Stackable resistance bands use standard carabiners or S-biners, letting you combine bands to increase or decrease the resistance level as needed. Resistance increases by adding bands while keeping the length the same. Resistance decreases by adding length to the band.

Loop Resistance Bands

Loop resistance bands are thinner and shorter than flat bands, and they form a closed loop.

They’re most often used with exercises that target the leg muscles and glutes, making them great for physical therapy and strengthening movements to heal these areas.

Power and Mobility Resistance Bands

Power and mobility bands are heavy-duty loop bands commonly used in cross-training, high-intensity resistance training, and powerlifting. You can use power and mobility bands for variable resistance to weight training or pull-up assistance for at-home strength training. In sports medicine, mobility bands are used to correct mobility issues.

Benefits of Using Resistance Bands

Let’s consider some of the benefits of adding resistance bands to your weight training.

1. Resistance Bands Add Challenge

Resistance bands offer a unique workout experience compared to free weights and machines because they maintain resistance throughout the whole movement, making it harder to exploit momentum and sidestep the exercise’s intensity. They come in a wide range of resistance levels to suit the workout needs of anyone from novices to seasoned athletes. By adjusting the slack on the band—taking in more for a harder workout or letting out some for an easier one—you can swiftly modify the exercise’s intensity.

2. Resistance Bands Require More Muscle Recruitment

Because resistance bands are unstable compared to fixed-motion exercises, they require more muscles and stabilizers to execute movements properly. Resistance band exercises also activate the core to maintain balance and overall stability.

3. Resistance Bands Are Effective

While resistance bands might appear simple to utilize, don’t let their appearance fool you into thinking they’re not potent. Research has indicated that training with these bands can augment muscle power and endurance, and enhance performance in athletic activities.

4. Resistance Bands Offer Variety to Your Workout

Traditional strength equipment limits you to one or just a few exercises. But the opportunities with resistance bands are virtually endless. You can easily create compound movements, such as a squat with an overhead press or a lunge with a row. It’s also easy to simulate recreational activities, like a golf or tennis swing, or functional movements, like opening a door or placing something overhead on a shelf.

Furthermore, you can add more variety and challenge by combining resistance bands with weights, such as doing a DB bicep curl using a YBell and a band together.

5. Resistance Bands Are Safe to Use

Resistance bands don’t require a spotter and are easier on the joints than free weights, so your risk of injury decreases. Plus, you don’t have to load or unload plates or risk dropping a weight on your foot.

6. Resistance Bands Are Convenient

Because resistance bands are inexpensive, lightweight, and portable, you don’t need extra storage space in your home gym. They’re also easily portable, making them the perfect accessory for your at-home YBell workouts!

Your muscles adapt to the demands made on them, so it’s best to vary your workouts and exercise tools over time to stimulate progress. Don’t ditch your free weights or whatever weight training items you use; just find ways to incorporate resistance bands into your routine as well.

Grip Transitions With the YBell Make All Types of Exercises Easy

Aaron Laurence

I started my career as a personal trainer by creating unique high-intensity resistance training (HIRT) workouts for my one-on-one clients and outdoor group classes. We used traditional workout equipment like dumbbells, kettlebells, and medicine balls. For a one-on-one session, they were cumbersome, but they worked. But it’s much more complicated in a group setting to keep everyone’s momentum going when you’re constantly having to switch stations to switch out your equipment.

The YBell’s multi-handle design allows you to easily transition your grip mid exercise. This grip change switches the YBell’s weight distribution and function, making it a new piece of equipment that targets different muscle groups.

Transitioning from one grip to another mid exercise is what makes the YBell perfect for compound exercises because you can easily switch from dumbbell exercises using a center grip, to double grip med ball exercises using the under grip, to kettlebell exercises using an outer grip, plus pushups and groundwork with the YBell using top grip.

The grip transitions are also what makes YBell perfect for functional movements, mobility training, and high-intensity workouts.

YBell Transitions and Compound Exercises

Compound exercises work for multiple muscle groups at the same time, which means you’re burning more calories, elevating your heart rate, improving your strength and flexibility, and gaining more muscle mass. They can also allow for shorter and more efficient workouts if you’re running short on time.

An example compound exercise you can perform with the YBell would be a cross catch press — holding the YBell with an outer grip, bringing it across your body, and switching into a dumbbell loose grip with your other hand and pressing the YBell overhead, then returning it back down to the side of your body and switching hands back into an outer grip.

You can also replace the overhead press with a squat to perform a cross catch squat. Or do both to perform a cross-catch squat press.

YBell Transitions and Functional Exercises

Functional workouts incorporate exercises that involve multiple joints and planes of motion. Functional exercises can reduce your risk of injury because they mimic the movements you make throughout the day from sitting or standing to picking up your kids or putting something away on a shelf.

You can add a simple, but functional movement into the cross-catch press by adding a pick-up progression to it, making it a pick up cross catch press — simply start with the YBell on the ground and bend at your knees to pick it up with an outer grip, bring it across your body and switch hands for a dumbbell loose grip and press up, return it back to the side and switch to your other hand for an outer grip, and set it back down.

Again, you can replace the overhead press with a squat for a pick-up cross catch squat, or add a squat for an extra challenge with a pick up cross catch squat press. Other functional exercises you can add include tricep burpees and alternating push-ups.

YBell-Specific Mobility Exercises

I’ve also created some great mobility exercises that are specific to YBell’s multi-handle design. These exercises are great for improving your flexibility and the range of motion of your joints.

A simple one to start out with is the cross halo — you’ll start with the outer grip and bring the YBell across your body and add in your other hand for a double grip, continue the halo around your head, then release one hand to drop back down into that outer grip again.

With halos and cross halos, you’re holding the YBell in a double grip, which targets more upper-body mobility, and brings in some core work at the same time. You can start to bring the lower body into play by adding compound and functional movements with exercises like pick-up cross halos and even drop lunge cross halos for the more advanced.

There are even more mobility exercises on our TRX Training Club® app that you can learn as you master the suspension trainer, YBell, and the various workouts available.

Whether you’re experienced with weight training and looking for muscle gain, or you’re just starting your fitness journey, training with a YBell gives you the flexibility you need — multiple pieces of gym equipment, the ability to do simple isometric exercises, and the ability to perform complex compound movements — all in one sleek piece of equipment.

Cool Combo: TRX Unilateral Exercise Sequence

Watch as TRX Head of Training and Development Fraser Quelch shows us an awesome unilateral exercise sequence on the TRX Suspension Trainer. He moves from a TRX Single Arm Raise to a TRX Biceps Curl to a TRX Triceps Extension to a TRX High Row, all performed on just one arm. This is guranteed to light up the arm, chest and shoulder of the working side but the core as well.

Why is unilateral training important? Each of us has a dominant body side. We throw better from one side, we kick better from one side, and, likewise, we’re stronger on one side. Ever tried tossing a football with your non-throwing arm? If so, you’ve probably found it a very humbling experience. When we lift weights bilaterally (i.e., move the weight with both arms at once), our dominant side takes over during the exercise, causing a disproportion, however slight, in workout balance. So even though you think you’re working both sides of the body equally, in reality, the dominant side controls the exercise.

Fortunately, we can train the weak side with unilateral training exercises like those in the sequence above. It targets our weak areas and activates nerves and fibers that force muscles to adapt and grow.

Give the above exercise sequence a shot and tell us what you think below!

Buy your TRX Suspension Trainer here.


Devi: More Than Just a Quick Workout

For Devi, the transition from heavy lifting to TRX Training Club created a deeper connection to strength and movement.

Devi Ross likes feeling strong. She enjoys hiking with her kids. She wants to stay active as she ages. And, despite being a long-time weightlifter, the Rhode Island-based interior designer says her TRX Suspension Trainer is helping her hit her goals in a way she never expected—by exercising at home.

Twenty-something Devi—the artsy student who came of age in the 90s—might be surprised to see how active forty-something Devi is. Back in the days of grunge chic and waif models, Devi wasn’t exactly a gym rat. She danced and swam as a kid, but traded sports and movement for creative hobbies by the time she hit high school.

In college and grad school, Devi worked out sporadically—mainly when her jeans felt too tight. But managing her body was also easier then. “You can not eat bread for two days and lose 20 pounds when you’re 18 years old,” she deadpans. 

Like so many people, Devi’s motivation for establishing a fitness routine was her wedding. “I started working out more to look nice in my dress.”

Then it steam-rolled.

Devi discovered that she loved lifting heavy weights and kettlebells. She loved group fitness. She became a regular at the gym. But she only worked out at the gym; never at home. 

Fast-forward a few years. Devi moved. A pandemic swept the globe. Life changed.

The island community that Devi now calls home looks like a Pinterest-board come to life. Sailboats line the docks where Devi walks her rescue dog. The Narragansett Bay reflects swirls of cotton candy clouds at sunset. Cedar shake houses dot the Rockwell-esque streets. Life there seems… Well, perfect. Except there’s not a convenient gym.

Devi was familiar with the TRX Suspension Trainer from cross-training workouts at her old gym, so she bought one for her house. “When I was stuck at home with limited weights, I thought that it would be an easy thing to order a TRX and do it at home. It’s been a little over a year now, doing TRX weekly—probably three to four times a week—and I’m really enjoying it.”

She even joined TRX Training Club. Sure, she knew the basics of Suspension Training, but working out with the app introduced Devi to loads of moves and combos she had never considered.

After primarily training with weights for the last decade, Devi has transitioned most of her strength training to TRX Training Club—though she still loves a good deadlift session with her heavy weights. 

“To move to mostly TRX was kind of eye-opening; that it could still be hard and not have all this gear and weights to deal with.”

The safety and convenience were also happy surprises. Devi likes chest presses, and she has a weight rack at home, but she needs a spotter to progress the movement safely. With her Suspension Trainer, Devi can do TRX Chest Presses and TRX Push-Ups, working the same muscle groups without a spotter. Plus, as a working mom, she appreciates the ease of firing up short On Demand workouts to burn off stress.

TRX Training Club also brought the social element she missed from the gym back into her routine. For Devi, the sessions are fun, even when they leave her groaning on the floor at the end of class. 

While she has positive things to say about all the instructors, she—of course—has her favorites. Devi kicks off Mondays with Georgia’s lower body classes, and she likes Stephanie’s upper body sessions on Tuesdays. “She can be tough, but in a very nice way.” 

Wednesdays are reserved for Jay, (“just to kick my ass”), and she wraps up Fridays with Niko’s Full Body Strong.

The result of all that work?

“I feel so much more sure-footed. The stability helped with uneven terrain,” she said. “I remember I used to be really sore after long hikes. Now I’m not sore. I feel like I’m using my core strength and my legs. This is really translating to my everyday life. My mobility and flexibility has gotten better.” 

Suspension Training also fits into Devi’s life when she’s taking a break from the everyday, because she can set her straps up in seconds from pretty much anywhere.

“My family skis; I do not,” she said. “I go with them skiing, and I do TRX in an Airbnb in the middle of snowy Vermont. I don’t have to find a gym. It’s a great, predictable workout when you travel… The same thing is available to you wherever you go.”

As a parent, Devi thinks about how the effort she invests in wellness benefits her children. “I’m in the phase of my life where I want to work out enough to maintain my health and keep up with my kids.” She also understands the importance of staying active as she gets older. “It’s not about being thin. It’s about having enough muscle to maintain a strong metabolism, a strong hormonal balance. If you have a lot of muscle, it really helps in the aging process.” 

The so-called “gains” are nice; being able to execute a tough exercise is fun. But Devi trains to keep enjoying the things she loves.

“Strength is being able to do all the things I want to do without any pain. It seems so simple, but as I get older, it becomes less and less a given. I don’t like to slow down because I have to. My commitment to working out with TRX has helped me stay pain-free.”

TRX Strap + Power Bag Workout

If you’ve never trained with Power Bags, you’re in for a treat. These cylindrical contraptions deliver smart, intense and powerful workouts that demand mental focus and full-body awareness. In other words, when you pick up one of these bad boys you better be firing on all cylinders (pun intended).

TRX Power Bags can be used on their own as a stand-alone workout or integrated with other functional training tools in a circuit-style training session (for instance in a bootcamp class). They are popular tools for training professional athletes, MMA fighters, and the Armed Services. Aka, they’re badass! Above all, Power Bags are a simple, effective, and fun tool that can be used just about anywhere.

TRX is excited to launch their new line of TRX Power Bags (6 sizes from 10 lb – 60lbs)  featuring a moisture-resistant cover, triple-stitched seams, and shape-retaining foam core. These bags come pre-filled with a fixed-weight allowing for quick transitions and 7 different handles for easy and comfortable gripping.

Other features include:

  • Sturdy, moisture-resistant material that’s resistant to tearing, with triple-stitched seams for added durability.

  • Surface material that wipes clean and won’t absorb moisture.

  • Embroidered weight markers and logo that won’t wear off.

  • Volume increases as weight increases, enabling any user to find a bag that works for their size and skill level.



TRX Squat Row:

Benefit: This exercise will help develop integrated core and upper body strength, as well as hip, ankle and shoulder mobility. 

Exercise: Stand facing the Suspension Trainer with your feet facing forward, hip­-width apart, holding the handles out in front of you. Brace your core and engage your glutes and hamstrings as though you are performing a plank while standing up.

Drop your hips down and back, while pushing your knees out, bringing your butt as close to your ankles as you can. When you get to the bottom, pull yourself forward with your hands while keeping your feet firmly planted on the ground. Let your weight rock back until you are back at the bottom of your squat position. Then drive your hips forward to return to your standing plank.

  • Repeat for 40 seconds aiming for 14 – 20 reps. Rest for 20 seconds.

TRX Forward Lunge with Chest Stretch:

Benefit: This exercise will help develop integrated core strength, as well as hip, ankle and shoulder mobility. 

Exercise: Stand facing away from your anchor point. Begin with your feet close together, standing tall, arms and elbows straight, with hands reaching out in front of your chest. Take a lunge step forward and reach your arms out to the sides in a ‘T’ like shape. As you step forward, your back knee will bend, dropping towards the ground. Push off your front leg to return your feet back together, at the same time as bringing your hands together reaching out in front of you.

  • Repeat for 40 seconds aiming for 14 – 20 reps. Rest for 20 seconds.

Power Bag Mountain Climbers:

Benefit: This exercise will help with working on upper body stability and lower body mobility and conditioning as well as core strength.

Exercise: Place hands on Power Bag with the bag oriented wide holding a plank position with shoulders down and back, glutes engaged and core braced. Picking your right leg up, drive your right knee into your chest while maintaining a strong plank. Bring your right leg back to the starting position and pick your left foot up driving left knee into your chest, still maintaining a strong plank. Return left foot back to starting position and repeat this motion.

  • Repeat this for 40 seconds completing as many reps as possible. Rest for 20 seconds.

Runners Stretch:

Benefit: This exercise will help mobilize hips and ankles. 

Exercise: Assume a plank position with core engaged, feet hip width apart and hands and wrists directly under shoulders. Step your right foot up placing your heel on the ground next to your right hand. Rotate your right arm up towards the ceiling, bring your eyes and head along to look up at your right hand. With an exhale, bring your right forearm as close to the ground as possible and begin to circle your hips working into your right hip. After a few circles going clockwise and counterclockwise, step your right foot back, assuming a plank position. Repeat on the left side.

  • Continue for 40 seconds aiming for 8-10 reps. Rest for 30 seconds.

Repeat Round 1. Increase the tempo on the first three exercises and allow heart rate to come back down on the final exercise.


Power Bag Deadlift:

Benefit: This exercise will help with mobility in the hips, as well as strength in your torso and upper body.

Exercise: Maintain a long spine and long legs, hinge with a slight bend in the knee while keeping back straight. Return to starting position squeezing glutes at the top. Repeat for 60 seconds aiming for 15 – 20 reps. Rest for 30 seconds.

TRX Chest Press:

Benefit: This exercise helps you build upper-body strength while providing an excellent core challenge.

Exercise: With straps fully lengthened, stand facing away from the anchor point with your hands holding the handles out in front of you. Brace your core and focus on holding a solid plank. Lower your chest towards your hands, focusing on moving your entire body together as if in plank position. Stop when your hands are in line with your chest.

Press yourself back up in one slow controlled movement, focus on keeping your knees, hips and shoulders in line the entire way up.

  • Repeat for 60 seconds aiming for 15 – 20 reps. Rest for 30 seconds.

Power Bag High-Row:

Benefit: This exercise will help build upper body strength in the shoulders, back and arms while stabilizing glutes and hamstrings.

Exercise: Stand straight up with legs hip-width apart and shoulders pulled down and back holding the power bag by the outside grips and resting on the thighs to begin. Put a soft bend in the knees and sit hips back slightly and bracing core. Squeeze shoulder blades up and together, lifting elbows to shoulder level until bag is in front of the chest and making sure there is no arch in the lower back. Slowly lower bag back down, keeping it as close to the body as possible until arms are fully extended.

  • Repeat for 60 seconds aiming for 15 – 20 reps. Rest for 30 seconds.

Power Bag Side-to-Side Push Up:

Benefit: This exercise will help build upper body strength with an uneven pressing surface to create instability in the press and challenge the typical move while stabilizing core strength. 

Exercise: Place power bag vertically on the ground, next to you with the front of the bag lined up with your head assuming a plank position with your right hand on the bag and left hand on the floor. Lower your chest down towards the floor maintaining an active plank. As you push up from the bottom, transfer your left hand onto the bag and your right hand to the floor on the other side of the bag. Maintaining an active plank throughout the movement, begin to lower your chest to the floor to start the next push up.

  • Repeat this for 60 seconds aiming for 10-20 reps. Rest 30 seconds.

Repeat Round 2. Increase the tempo of each movement. Focus on full range of motion and rest as needed. Rest 1-2 minutes after second round. 

For Coaches: To learn more about integrating TRX functional training tools into your workouts, check out our TRX Education courses here. 

For Commercial Customers: To learn more about TRX Power Bags, contact your TRX Sales Representative – sales@trxtraining.com | 1-888-878-5348, opt 3.  

The Best 6 Day Workout Split to Build Muscle Mass & Strength

TRX Training

Looking to build muscle mass and increase your strength? A 6-day workout split may be just the right regime for you. This structured approach to training provides a systematic way to distribute workload and optimize training efficiency, leading to better progress and results over time.

Today, we’ll look at the best 6-day workout split to help build muscle and strength across all your major muscle groups. We’ll show you which exercises to do, when to do each workout, and how to recover. Let’s get started! 

What is a 6 Day Workout Split?

A six-day workout split is a training schedule in which you divide your workouts over six days of the week, with each day focusing on a different muscle group or training goal. This structured approach to training allows you to rest adequately while maximizing gains across the board. 

Is a 6 Day Training Split Effective?

A 6-day training split can be effective for certain individuals depending on their goals, training experience, and recovery capacity. There’s no denying that 6 workouts in one week can be tough! So is it for you? Here are some things to consider: 

  • Volume and Frequency: A 6-day training split allows for higher training frequency, meaning you can target each muscle group more frequently throughout the week. This increased frequency can be advantageous for muscle growth and strength gains. By spreading the workload across multiple days, you can potentially achieve a higher training volume, which is an important factor for muscle hypertrophy.
  • Targeted Training: With a 6-day split, you can allocate specific days to target different muscle groups or movement patterns. This allows for greater specialization and targeted training. For example, you can dedicate a day solely to leg training or focus on specific areas like the back, chest, or shoulders. This approach can be particularly beneficial for bodybuilders or individuals looking to improve specific muscle groups.
  • Training Intensity: A 6-day split can also provide opportunities for increased training intensity. Since each muscle group is trained less frequently compared to a full-body or lower-frequency split, you may have more energy and focus to push yourself harder during each workout. This can be advantageous for building strength and increasing workout performance.
  • Recovery and Adaptation: Adequate recovery is crucial for progress in strength training. With a 6-day training split, you need to ensure that you have sufficient recovery time between training sessions. Proper nutrition, sleep, and managing stress levels become even more important in this context. If you don’t allow enough time for recovery, you risk overtraining, which can hinder your progress and increase the risk of injury.
  • Individual Factors: It’s important to consider individual factors such as training experience, lifestyle, and personal preferences. A 6-day training split may be more suitable for experienced lifters who have already built a solid foundation of strength and conditioning. Additionally, individuals with more flexible schedules and a strong commitment to their training regimen may find it easier to adhere to a 6-day split.

Ultimately, the effectiveness of a 6-day training split depends on the individual and how well it aligns with their goals, recovery capacity, and lifestyle. It’s crucial to listen to your body, monitor your progress, and make adjustments as necessary to optimize your training program. 

Try This 6 Day Workout Split

There are many effective 6-day workout splits, and the best one for you depends on your specific goals, fitness level, and preferences. However, here’s an example of a balanced 6-day workout split that targets different muscle groups and provides ample recovery time with a focus on strength development and increasing muscle mass.

  • Monday: Push Focus – Chest and Triceps
  • Tuesday: Pull Focus – Back and Biceps
  • Wednesday: Leg Day – Hamstrings Focus
  • Thursday: Shoulders and Abs
  • Friday: Push/Pull Combos
  • Saturday: Leg Day – Quad Focus

Day 1: Push – Chest and Triceps 

Looking to build a strong and defined upper body? A push-focused workout targeting your chest and triceps can help you achieve just that! By incorporating a combination of compound movements and isolation exercises, you can effectively train these muscle groups and improve their strength and size. Let’s dive in!

Barbell Bench Press:

   – Reps: 8-12

   – Sets: 3

   – Rest Time: 2 minutes

Dumbbell Flyes:

   – Reps: 10-15

   – Sets: 3-4

   – Rest Time: 90 seconds

Incline Dumbbell Press:

   – Reps: 8-12

   – Sets: 4-5

   – Rest Time: 2 minutes

TRX Suspended Push-Ups:

   – Reps: 10-15

   – Sets: 3

   – Rest Time: 60 seconds

RIP Trainer Chest Press 

   – Reps: 10-15

   – Sets: 3

   – Rest Time: 60 seconds

Tricep Dips:

   – Reps: 8-12

   – Sets: 4-5

   – Rest Time: 2 minutes

TRX Tricep Extension:

   – Reps: 8-12

   – Sets: 3

   – Rest Time: 60 seconds

Day 2: Pull-Back and Biceps

Build a strong back and biceps with this pull-focused workout! Not only will you see improvements in strength and muscle definition, but you’ll also improve your posture and decrease your risk of injury. Grab some weights, a suspension trainer and a TRX rip trainer, and let’s get after it!

TRX Low Rows:

   – Reps: 10-15

   – Sets: 3

   – Rest: 45 seconds

Bent-Over Barbell Rows:

   – Reps: 8-12

   – Sets: 4

   – Rest: 60-90 seconds



   – Reps: 6-10

   – Sets: 3

   – Rest: 2 minutes

Single-Arm Dumbbell Rows:

   – Reps: 10-12 per arm

   – Sets: 3

   – Rest: 45s seconds

TRX Rip Trainer High Row:

   – Reps: 12-15 

   – Sets: 3

   – Rest: 45 seconds

Barbell Curls:

   – Reps: 8-12

   – Sets: 3

   – Rest: 60 seconds

Hammer Curl:

   – Reps: 8-12

   – Sets: 3

   – Rest: 60 seconds

Day 3: Leg Day – Hamstrings 

It’s time to switch the focus from your upper body to the lower body with this hamstring-focused workout! Strong and flexible hamstrings are essential for overall lower body strength and athletic performance. So let’s dive in and get those hamstrings firing!

Romanian Deadlifts:

   – Reps: 8-12

   – Sets: 4

   – Rest: 60-90 seconds

Single-Leg Glute Bridges:

   – Reps: 10-12 per leg

   – Sets: 3

   – Rest: 45-60 seconds

TRX Hamstring Curls:

   – Reps: 12-15

   – Sets: 3

   – Rest: 45-60 seconds

Nordic Hamstring Curls:

   – Reps: 6-8

   – Sets: 3

   – Rest: 60-90 seconds

Seated Leg Curl Machine:

   – Reps: 8-12 per leg

   – Sets: 3

   – Rest: 45-60 seconds

Barbell Hip Thrusts:

   – Reps: 8-12 per leg

   – Sets: 3

   – Rest: 2 minutes

Day 4: Shoulders and Abs

Improve your posture, stability, and overall upper body strength with this shoulder and core-focused session. Whether you’re an athlete looking to enhance performance or a fitness enthusiast seeking a challenging workout, this routine will help you achieve your goals. Get ready to engage your core and sculpt your shoulders with the following exercises:

Shoulder Press:

– Reps: 10-12

– Sets: 3

– Rest: 60 seconds


– Reps: Hold for 30-60 seconds

– Sets: 3

– Rest: 30 seconds

Lateral Raises:

– Reps: 12-15

– Sets: 3

– Rest: 45 seconds

TRX Pike

– Reps: 10-12

– Sets: 3

– Rest: 30 seconds

Arnold Press:

– Reps: 8-10

– Sets: 3

– Rest: 60 seconds

TRX Side Plank

– Reps: 20-30s hold per side

– Sets: 3

– Rest: 45 seconds

RIP Trainer Plank

– Reps: 30-40s hold

– Sets: 3

– Rest: 45 seconds

If you want to train your abs at different angles, grab a bench and sub in some bench ab exercises to get the full experience. 

Day 5: Push Pull Supersets 

Push-pull supersets are an excellent way to target multiple muscle groups efficiently while keeping your workout dynamic and challenging. By combining pushing and pulling movements, you engage your chest, shoulders, back, and arms in a balanced and effective manner. Whether you’re a beginner or an experienced fitness enthusiast, these exercises can help you achieve your upper body goals. 

TRX Chest Press & TRX Mid Row

– Reps: 12-15

– Sets: 3

– Rest: 45 seconds between sets

Push-ups & Seated Cable Rows:

– Reps: 10-12

– Sets: 3

– Rest: 60s seconds between sets

Close-Grip Bench Press & Lat Pulldowns:

– Reps: 10-12

– Sets: 3

– Rest: 60s seconds between sets

Dumbbell Overhead Tricep Extensions & Barbell Bicep Curls:

– Reps: 12-15

– Sets: 3

– Rest: 45 seconds between sets

Day 6: Leg Day – Quad focus 

Looking to sculpt strong and defined quads? Look no further than this leg-day quad-focused workout. By targeting your quadriceps, you can build lower body strength, improve stability, and enhance athletic performance. 

For this leg day, you’ll mostly use barbells, dumbbells, and some leg workout machines. However, building a lower body requires flexibility and muscle coordination. This is why we’ll include some bodyweight exercises using the TRX suspension trainer. 

Barbell Back Squats:

   – Reps: 8-12

   – Sets: 4

   – Rest: 2 minutes

Dumbbell Lunges:

   – Reps: 10-12 per leg

   – Sets: 3

   – Rest: 2 minute

Leg Press:

   – Reps: 12-15

   – Sets: 3

   – Rest: 1-2 minutes

Bulgarian Split Squats:

   – Reps: 10-12 per leg

   – Sets: 3

   – Rest: 1 minute

TRX Pistol Squats:

   – Reps: 8-10 per leg

   – Sets: 3

   – Rest: 1-2 minutes

Calf Raises (Machine or Standing):

   – Reps: 15-20

   – Sets: 3

   – Rest: 1-2 minutes

TRX Rip Trainer Knee Strike:

   – Reps: 12-15 per leg

   – Sets: 3

   – Rest: 1 minute

Remember to start each workout with a dynamic warm-up to prepare your muscles and joints for the workout. Adjust the weights and repetitions based on your fitness level and gradually increase as you progress.

How to Recover from Your 6 Day Workout Split

Recovering from a rigorous 6-day workout split is just as crucial as the workout itself. Proper recovery allows your muscles to reset and grow stronger the next time you hit the gym. If you want a successful recovery,  Here’s what you’ll want to do:

  • Aim to sleep at least 7-9 hours a night. 
  • Incorporate active rest days into your routine and do low-impact activities like yoga
  • Eat a well-balanced diet with proteins, carbs, and healthy fats
  • Stretch and do mobility exercises. Include static and dynamic routines. 
  • Listen to your training and adjust your training as needed.

Our 6-day workout split is meant to act as a baseline. While the split is great for building muscle by itself, feel free to sub into exercises that fit your fitness needs. If you don’t want to risk injury, sub in our weight-oriented exercises with different bodyweight movements for the targeted muscle group. All of the bodyweight exercises in the TRX Training Club can be done with the same number of reps and sets. 

Regardless, adjust the 6-day workout split we’ve provided to how you like to achieve your goals. And most importantly, make sure to rest  

These 3 Groups Are Fans of the TRX Suspension Trainer

How does an exercise tool turn into a global fitness phenomenon? It has to be intuitive, effective, and accessible. That’s why the TRX Suspension Trainer has grown from an under-the-radar workout secret into a worldwide obsession. Unlike infomercial fitness fads, the Suspension Trainer is a tool that anybody can use anywhere. But you don’t have to take our word for it; here are three groups of professionals that rave about the Suspension Trainer.


Personal trainers love working with the TRX Suspension Trainer. Florida-based trainer TA Anderson of Better Every Day said, “I have a professional athletic background, and I work with a lot of athletes now: NFL, NBA, Major League Baseball, and Olympians. I have Hall of Famers and Super Bowl champions on down to the everyday folks: the seventh grade kid who just wants to make his lacrosse team, moms of three, and every kind of client in between. TRX has helped me connect with every single one of those people—no matter what their level is—and they get tremendous value out of it.” 

Texas-based trainer Priscilla Barrera-Cintro shares Anderson’s enthusiasm for the Suspension Trainer. “It doesn’t matter if I have 6-year-old kids or 70-year-old adults; it’s a tool that allows me as an owner, trainer, and coach to take my clients from easy workouts to challenging workouts,” she said.


It’s not just fitness pros who rave about the TRX Suspension Trainer; wellness experts and researchers agree that Suspension Training is a top-notch workout. According to a study published in the Journal of Sports Science and Medicine in 2014, the TRX Suspension Trainer is as effective as traditional weights for strength training.  More recently, an American Council on Exercise study published in 2016 found that “TRX training improves muscular fitness while simultaneously eliciting positive modifications in several major health risk factors” like waist circumference, body-fat percentage, and resting blood pressure.


Celebrity workouts can be a great resource for new workout ideas. Think of it this way: many celebrities—whether they’re athletes, actors, or models—have access to personal trainers and the latest, most cutting-edge fitness equipment. 

When you see celebs turning to the same tools or brands repeatedly, it’s because those tools work. And celebrities of all stripes turn to the TRX Suspension Trainer. Jennifer Lopez, Gisele Bundchen, Gwen Stefani, and the Kardashians all incorporate TRX into their training routines because it really works. (Khloe Kardashian even used it while pregnant, and Olivia Munn told Muscle & Fitness that she travels with her Suspension Trainer.) There’s not a body part that you can’t hit using the Suspension Trainer.

People who know fitness know that the TRX Suspension Trainer is a foolproof tool that exercises all the major muscle groups. From coaches to pop stars to PhDs, experts agree it’s the ultimate, anywhere strength-training solution.