Functional strength training is a type of training that emphasizes the importance of movements that replicate daily tasks, helping you become stronger and more coordinated in everyday life. It also focuses on building a body that works as a cohesive unit, rather than targeting isolated muscle groups.
Today we’ll discuss why is this type of training beneficial, and how you can start incorporating it into your fitness routine.
Core Principles
Unlike traditional weightlifting, which often isolates specific muscles, functional strength training involves compound movements that engage multiple muscle groups. This approach not only improves strength but also enhances coordination, balance, and agility.
It helps create a body that is more efficient in movement and better prepared to handle the physical demands of life and sports.
Key Movement Patterns
As stated by National Academy of Sports Medicine (NASM), basic movement patterns which are the foundation of functional strength training include:
- Hinge: Movements like deadlifts. The hinge movement strengthens the posterior chain, which includes the glutes, hamstrings, and lower back. This pattern is essential for movements like bending over to pick something up or performing a powerful jump. Mastering the hinge can also help prevent lower back injuries by teaching you how to lift objects properly.
- Lunge: Movements like step-ups. Lunging improves balance, stability, and leg strength. It mimics actions such as walking up stairs or climbing. Incorporating lunges into your routine can enhance your performance in sports that require sudden changes in direction or quick bursts of speed.
- Push: Movements like push-ups. Pushing exercises build upper body strength, particularly in the chest, shoulders, and triceps. This pattern is critical for actions like pushing a door open or performing a bench press. It also helps improve posture and overall upper body functionality.
- Pull: Movements like chin-ups. Pulling exercises target the muscles of the back, biceps, and forearms. This movement pattern is important for actions like pulling open a heavy door or performing a pull-up. Strengthening the pull pattern can also help correct muscular imbalances and improve shoulder health.
- Rotate: Movements like torso twists. Rotational exercises enhance the strength and flexibility of the core muscles. This pattern is essential for activities that involve twisting motions, such as swinging a bat or golf club. Strengthening rotational movements can also improve overall stability and reduce the risk of lower back injuries.
Examples of Exercises
Here are some common exercises in functional strength training:
| Exercise | Targeted Muscles | Mimicked Action | Benefits |
|---|---|---|---|
| Squats | Quads, Hamstrings, Glutes, Core | Sitting down and standing up | Improves lower body strength and mobility, essential for walking, running, and jumping |
| Deadlifts | Glutes, Hamstrings, Lower Back | Picking up heavy objects from the ground | Builds overall strength, improves posture and functional fitness |
| Step-Ups | Quads, Hamstrings, Glutes | Climbing stairs or stepping onto surfaces | Enhances balance, coordination, and lower body strength |
| Push-Ups | Chest, Shoulders, Triceps, Core | Pushing objects away from the body | Builds upper body strength and endurance, crucial for pushing and lifting tasks |
| Chin-Ups | Back, Biceps, Forearms | Pulling yourself up over a bar or ledge | Improves upper body strength and muscular endurance, important for pulling and climbing activities |
| Torso Twists | Obliques, Transverse Abdominis | Rotating your torso | Enhances core strength and stability, essential for overall functional fitness |
Functional strength training offers a range of health benefits that can improve your overall well-being.
Build Stronger Muscles
Functional strength training helps you build stronger muscles, no matter your age. According to the Centers for Disease Control and Prevention (CDC), it’s great for older folks to prevent frailty and for athletes to boost their strength. Plus, stronger muscles mean better posture, fewer injuries, and overall better physical performance.
Regular workouts can also increase muscle mass, which boosts your metabolism and helps with weight management.
Keep Moving as You Age
As we get older, keeping our strength and mobility is super important. Functional strength training can improve balance, and stability, and help with daily tasks. For older adults, this means staying independent and reducing the risk of falls and injuries.
Exercises that mimic daily movements can keep you active and let you enjoy your favorite activities. Plus, better strength and mobility can enhance your overall quality of life and keep you independent longer.
Reduce Injury Risk
Functional strength training teaches better body movement and improves overall strength, cutting down the risk of injuries, especially for athletes. Learning proper movement patterns helps avoid straining your joints and muscles, making everyday activities safer.
It also promotes better posture and alignment, reducing overuse injuries. Athletes get better performance and fewer sports-related injuries, allowing them to train and compete more effectively.
Lose Weight
This type of training engages more muscles and burns more calories, making it a great method for weight loss. The compound movements used in functional training involve multiple muscle groups, leading to a higher metabolic rate. This increased energy expenditure helps with fat loss and improves overall body composition.
Pairing functional strength training with a healthy diet can lead to sustainable weight loss and better fitness levels.
Equipment That You’ll Need
You don’t need a ton of fancy equipment to start functional strength training. Here are the basics:
- Dumbbells: These are your go-to for adding some weight to your exercises. They’re super versatile and great for lunges, presses, and rows. Plus, you can easily adjust them to match your strength level.
- Kettlebells: Perfect for explosive strength. Think swings, snatches, and cleans. Kettlebells are fantastic for power and coordination. They also work those stabilizing muscles, giving your core a serious workout.
- Resistance Bands: According to Cleveland Clinic, these are like magic. They add resistance to your exercises, are portable, and can be used for almost anything. They’re awesome for building strength, and flexibility, and even for rehab and mobility.
- Exercise Mat: A must-have for any floor exercises. It gives you a comfy, non-slip surface for planks, push-ups, and stretches. Plus, it keeps you from sliding all over the place.
- Shoes: Go for cross-training or minimalist shoes. The right footwear is crucial. Cross-trainers offer stability and support, while minimalist shoes let your feet move naturally and connect better with the ground. Picking the right shoes can really boost your performance and keep injuries at bay.
Where to start?
Kick things off with body weight exercises. This is your chance to nail the basics without worrying about weights. Focus on moves like squats, lunges, push-ups, and planks. Get the form right to avoid injuries and get the most out of your workout.
Hire a Personal Trainer or Strength Coach
Think about getting a personal trainer or strength coach. They can show you the ropes and make sure you’re doing everything correctly, especially if you’re just starting out. Plus, they can create a workout plan tailored just for you, track your progress, and keep you motivated. It’s a bit of an investment, but it can really fast-track your results and help you train safely.
The Bottom Line
Functional strength training is a game-changer for your fitness routine. Whether you’re an athlete, a senior, or just want to get in better shape, this type of training offers perks you won’t get from traditional weightlifting. Adding these moves to your workouts can seriously improve how you move and feel daily.