Comparison of the Effects of Eight Weeks of Traditional and Suspension (TRX) Resistance Training on Upper and Lower Body Muscle Strength in Untrained Women

Subject Areas : Open Access

Saadat Hasani ¹ , Saman Pashaei ² , Mohammad Ghaderi ³

1 - Department of Physical Education & Sports Sceinces, Sagh.C., Islamic Azad University, Saghez, Iran.
2 - Department of Physical Education & Sports Sceinces, Mah.C., Islamic Azad University, Mahabad, Iran
3 - PhD, Department of Physical Education & Sports Sceinces, Mah.C., Islamic Azad University, Mahabad, Iran

Received: 2025-10-15 Accepted : 2025-11-30 Published : 2025-11-30

Keywords: Traditional resistance training, TRX suspension training, upper body strength, lower body strength,

Abstract :

Introduction: Muscle weakness is one of the consequences of physical inactivity that leads to movement disorders and musculoskeletal abnormalities, particularly in sedentary women. Research Methodology: This quasi-experimental study employed a pre-test–post-test design. Thirty inactive women aged 20–35 years were selected using convenience and simple random sampling methods and divided into three groups: traditional resistance training (n=10), TRX suspension training (n=10), and a control group (n=10). The traditional resistance training group performed exercises three sessions per week for eight weeks at 60–80% of one-repetition maximum. The TRX group trained using the Borg scale at an intensity range of 4–8. The control group did not participate in any exercise program during the study period. A paired t-test was used to analyze within-group differences, and repeated-measures ANOVA (after confirming normality with the Shapiro–Wilk test) was applied to compare between-group differences. Upper body strength was measured using chest press, barbell biceps curl, underarm row, and plank tests, while lower body strength was assessed using lunges, barbell squats, and hamstring curls.

Results: The findings showed that eight weeks of both traditional resistance training and TRX suspension training significantly improved upper and lower body muscle strength in untrained women (P<0.05). No significant changes were observed in the control group (P>0.05). Furthermore, there was no significant difference between the effects of the two training methods on muscle strength (P>0.05).

Conclusion: Both traditional resistance training and TRX suspension training effectively improved upper and lower body muscle strength in untrained women. Therefore, TRX suspension training is recommended as an efficient and practical method to enhance muscle strength in beginners.

References:

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