First developed by a Navy SEAL, suspension trainers are an invaluable exercise tool that can give you a full-body workout at home, the gym and even outdoors.
Two durable straps are anchored at one central point, which can hang from the ceiling, loop around a sturdy object like a tree or pole or easily and safely attach to a door in your home. Lightweight and portable, suspension trainers are also excellent for travel.
I recommend suspension training for all older adults, no matter your fitness level. The trainer’s straps are easily adjustable, plus you can adjust your body position to modify an exercise’s difficulty level – even during your set.
Research has shown that suspension training is effective for everything from injury rehabilitation, to improved functional capacity, to increased athletic performance. The unstable nature of the trainer means that your body recruits more muscle fibers in your core, even when you’re performing an exercise primarily for a different muscle group.
Studies on the push-up and plank found that performing these exercises on a trainer increased core muscle activation compared to the regular versions of these moves on the floor.
3 Suspension Trainer Exercises for Older Adults
1. Row
This upper body move focuses on your back and biceps, and is one of the most well-known suspension trainer exercises. Facing the anchor point, hold the suspension trainer strap handles and lean back to straighten your arms. Your feet should be pointed up with heels on the floor and palms facing each other. Pull your chest toward the handles, squeezing your shoulder blades together. Lower to the starting position with control and repeat for repetitions.
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To make this exercise more challenging, move your feet toward the anchor point. To decrease difficulty, move your feet away from the anchor point. Aim for 3 sets of 10 repetitions at an angle that feels very challenging around the 7th rep. As you gain strength, try to position your body closer to the floor.
2. Reverse Lunge
This lower body exercise strengthens your quads, glutes, and hamstrings, while also improving your balance. Both lower body strength and balance are necessary for preventing falls in later life; improving your performance in sports like cycling, tennis, or running; and functioning well in day-to-day activities.
Stand upright on your left leg, right foot off the ground and holding the suspension trainer straps in front of you at chest height. Lunge backward with your right leg, bending your left knee and bringing your right knee as close to the ground as you can. Press through your left heel to return to the starting position and repeat for repetitions, then switch to the other leg.
As you get more familiar with the move and as your strength increases, try to use less assistance from your hands holding onto the handles. My advanced older clients use only one or two fingers lightly touching the suspension trainer strap handles for support. Aim for 3 sets of 10 repetitions per side, using as little assistance from your upper body as possible.
3. Mountain Climber
This exercise targets the muscles in your core, which includes both your abdominals and lower back. Strong core muscles are important for having good posture, alleviating low back pain and preventing injury.
Start with your feet in the suspension trainer strap handles and your hands on the floor, shoulders positioned over your wrists and your body in a straight line from your head to your feet. Brace your abdominal muscles and bring your right knee toward your chest. Make sure you don’t go so far that your back starts to round. Hold for a second, then slowly return your right leg to the starting position and your left knee comes toward your chest. Slowly alternate sides in this manner to complete repetitions. My beginner older adult clients aim for 5 repetitions each side. Intermediate trainees aim for 10 repetitions each side, and advanced clients complete 20 repetitions.
If this move doesn’t work with you (having your feet in the suspension trainer handles can be a tough position to get into), perform the move on the floor instead.
Trainer’s Tip
Most of my older clients have their own suspension trainers to use at home or while travelling. Most commercial gyms have suspension trainers available, but if yours doesn’t, you can attach your own suspension trainer to a sturdy object like a cable machine or squat rack.
