Travel Training: My Go-To Suspension Workout Tips

Suspension training straps are excellent for travel. Not only are they lightweight, but they are also a no-fuss way to get the job done, hitting both the large and small body parts. I find them an all-in-one, convenient bodyweight training option—a dream choice if I can’t hit the iron or if my inner introvert is screaming for some quiet training alone time in my hotel room.

Bonus Tips for Safe and Effective Practice (More in the Video)

• Protect the Room: If I’m training in a hotel room, I place a towel over the door frame to protect the paint and prevent any potential “billable” damage

• Safety First: I make sure I firmly shut the door and pre-test my set-up with supported body weight (by crouching down and leaning back) before fully trusting the suspension anchoring on the door frame
• Warm-Up: I always warm up my joints and soft tissues before moving into full-bodyweight loads
• Know Your Limits: I always work within my range, mobility, and ability. My joints and muscles serve me best when I respect these boundaries
• Test Your Strength: I use partials or modified movements first to test my strength. Since I use my total body, I know I’ll tax my system faster, so my rep ranges won’t be super high
• Focus on Form: I use proper form. My movement must be smooth and controlled at all times, even during fatigue. Once I hit fatigue, I use half-bodyweight reps until I reach total failure. I never train past failure with suspension exercises, as doing so can increase the risk of a pull, strain, or tear (it’s not the same training-to-failure protocol I use with iron)
• Secure Grip: I use a full-contact grip. I make sure my fingers and palms are secured around the handles, avoiding hanging off my finger joints. A poor grip can cause shoulder, elbow, forearm, wrist, and finger injuries
• Controlled Breathing: I keep my breathing controlled throughout the exercise and my core braced

• Avoid Dumping: I never dump or bounce off my tissues (using sloppy form or momentum). That is the quickest way to an injury and undermines the quality of my training and the effectiveness of the working muscles.

What’s in My Travel Gym Bag?

As you can see, not much of my basic gear has changed over the years. With a little imagination, I can train my total body with just these basics. I keep a ready-to-go, scaled-down version of my gym bag—one that is small enough and lightweight to fit inside my carry-on.

My Every-Day Carry Gym Bag

The following gear is what I prefer to have with me while training at my usual gym. There is nothing more frustrating or time-consuming than having to hunt this gear down:

• Neck Pad: I carry this for hygiene reasons, or I use a folded-up Lululemon Yoga mat towel
• Heavy Load Resistance Bands: I prefer my own for wear-and-tear peace of mind, knowing my gear isn’t going to break or snap mid-set
• Bar Collars: These can be a rare find in a busy commercial gym and are often in short supply. Or I’ll carry lightweight heavy-duty  Kevlar Snap clips
• Carabiners: I carry my own weight-bearing carabiners (designed for rock climbing, etc.). They come in handy when cable machines or handle attachments have lost their dedicated clips
• Circle 8 Lifting Straps: These are super versatile when gym handles are in use or unavailable on a cable machine. I use my straps as a handle option for training my back, chest, triceps, rear delts, side delts, and biceps
• Rings: I trust my own gear over the standard gear in a gym. For example, if my entire body weight is hanging upside down a meter off the floor, I want to pay for the extra peace of mind. I’ve seen far too many accidents caused by old, worn-out gear, straps, broken clips, and cables under load.

Please don’t use dodgy gym gear. If you spot it, let your gym staff know ASAP.

Master Gym Flow

To keep the control, quality, and integrity of my training routine—plus protect my time and my gear—my best tip is simple: Be self-sufficient and adaptable.

If I can’t access gym gear, or if it’s in use or has gone missing, I know I need to modify and adapt my routine at a moment’s notice. I never stand around idle (that’s the quickest way to chill down) or wait (like a newbie); my time is too valuable.

I also avoid working in with others. That’s another great time suck that holds me hostage to someone else’s pace (I tend to avoid machines for this very reason). Instead, I’m smart enough to have a Plan B built into my training protocol.

By planning ahead, I remain in control, more productive, and empowered in the gym. I won’t be reliant on anyone or any piece of equipment to achieve my training goals.

My 3 Protocols for Self-Sufficient Training

1. Own Your Equipment to Own Your Time. Never rely on the gym to have essential, small accessories (like bar collars, carabiners, or even a decent neck pad). I carry my own Every-Day Carry (EDC) gym bag with my favorite gear. This prevents frustrating delays and ensures I spend my time training, not hunting down gear

2. The Anti-Idle Adaptation Rule. Learn to modify and adapt your routine at a moment’s notice. The moment a piece of equipment I want is taken, I immediately activate my Plan B. I don’t stand still; I choose an alternative exercise that uses the same muscle group, or I pivot to a bodyweight variation. Where possible, I don’t allow external circumstances to dictate my flow or duration

3. Prioritize Sovereignty Over Sharing. Working in with others is a normal gym rule; however, in my experience, it severely compromises my training intensity and time efficiency. It’s the main reason I avoid using machines. I’ll train during off-peak times, usually 4 or 5 am. I structure my workouts (favoring dumbbells, bands, or bodyweight) to maximize my time and control my rest periods. And will train during off-peak times, to avoid crowds, usually 4 or 5 am each day. This self-discipline ensures I remain the only variable controlling my session’s quality, attention, focus, and duration. And it’s a great time and space to reconnect with myself.

Self-Coaching Question: What is the single most common gym frustration that wastes your time, and what specific Plan B exercise will you use next time it happens?

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Until next time.

Bianca Te Rito

Bianca is an accomplished creative professional and the director and founder of STEBIAN.com, specializing in video presentation coaching, video production, and on-camera direction for business owners and thought-leaders worldwide. With extensive experience across television, film, voiceover, modeling, and corporate media. Bianca has booked lead and support roles in TV commercials, short films, television soaps, music videos, and corporate productions, working with award-winning directors and major brands. Bianca is also a seasoned voice artist, having led radio commercials, and a published fitness and lifestyle model featured on magazine covers, billboards, and national campaigns. She has represented fashion houses on the runway and in print, and is a passionate advocate for health, fitness, and social causes supporting women and youth at risk. She is exclusively represented by RBA Management.

Disclaimer: This content is For Educational and Informational Purposes Only. Not intended to diagnose, treat, cure, or prevent any condition, disease, or illness. Not a Substitute for or to replace Medical Advice. Consult Your Physician or Health Care Provider anytime you plan to make changes to your diet, eating, or exercise patterns. No Affiliation to any products mentioned or used in this content.