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Functional strength training has become increasingly popular in recent years, and for good reason. This training method focuses on improving your overall strength and fitness in a way that directly translates to everyday movements and activities. So, whether you’re an athlete looking to enhance your performance or someone wanting to feel stronger and more capable in your daily life, functional strength training is definitely worth considering.
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What is Functional Strength Training
Functional strength training involves exercises that mimic real-life movements rather than isolating specific muscles. It trains your body to work as a whole, improving your ability to perform everyday tasks with greater ease and efficiency.
Unlike traditional strength training, which often focuses on lifting heavy weights in a controlled manner, functional strength training emphasizes dynamic movements that target multiple muscle groups at once. This approach not only builds strength but also improves your balance, coordination, flexibility, and stability.
Functional Strength Training vs Traditional Strength Training
While traditional strength training methods certainly have their advantages, functional strength training offers some unique additions as well. Traditional training often focuses on isolating specific muscles and using machines or free weights to build strength. While this can be effective, it may not directly translate to improved performance in everyday life.
Functional strength training, on the other hand, focuses on movements that are practical and functional. By targeting multiple muscle groups and incorporating dynamic movements, functional strength training mimics the way our bodies naturally move in daily activities. As a result, your overall strength and fitness is enhanced in a way that directly benefits your daily life. Choosing any of these forms of training will have an impact on muscle strength and growth, as a study by the Human Kinetics Journal shows.
Benefits of Functional Strength Training
There are numerous benefits to incorporating any type of strength training into your fitness routine
Injury Prevention
Functional strength training strengthens muscles and tissues, supporting your joints and reducing the risk of injuries. This protection is crucial for maintaining joint health and overall physical resilience.
Enhanced Sports Performance
By improving strength and body mechanics, functional training boosts performance in various sports and activities. It conditions the body to perform better under physical stress, making you a more versatile and capable athlete. A study done by Military Medicine showed that functional strength training greatly impacted strength and cardiovascular endurance, resulting in an overall higher sports performance.
Metabolism and Weight Loss
Functional exercises increase muscle activation and calorie burn, enhancing your metabolism. This heightened metabolic activity continues even after your workout, aiding in more effective weight management.
Mental Well-Being
Engaging in functional strength training builds mental toughness alongside physical strength. Overcoming challenging movements instills a sense of accomplishment and boosts confidence, positively affecting your mental health.
Accessibility for All Levels
Functional strength training is adaptable, making it suitable for beginners and experienced athletes alike. Exercises can be modified to meet individual fitness levels, allowing everyone to benefit from the training.
Better Posture and Stability
Targeting core muscles and focusing on proper alignment during functional exercises helps improve posture and stability. This not only enhances your appearance but also minimizes the risk of posture-related health issues. A study published by the New Challenges for Physical Training and Health-Related Aspects of Sustainable Living showed that an 8-week functional strength training program resulted in an overall balance and stability increase.
Top 6 Functional Strength Training Exercises to Try
When it comes to functional strength training, there are a lot of exercises you can partake in. However, we found these 6 to be the most suitable and universal for any workout.
1. Squat to Overhead Press
How to Perform: Begin by standing with feet shoulder-width apart, holding a weight at chest level. Perform a squat by bending your knees and lowering your body as if sitting in a chair. As you rise, push the weight overhead, extending your arms fully.
2. Push-Up to Row
How to Perform: Start in a push-up position with each hand on a dumbbell. Perform a push-up, and as you rise, shift your weight to one side and pull the dumbbell up in a row motion. Repeat on the other side.
3. Walking Lunges with Rotation
How to Perform: Step forward into a lunge position, keeping your back straight. As you lunge, rotate your upper body toward your front leg. Alternate legs as you progress forward.
4. Plank with Shoulder Taps
How to Perform: Assume a plank position, keeping your body straight from head to heels. Tap your left shoulder with your right hand, then your right shoulder with your left hand, while maintaining stability and not rocking your hips.
5. Single-Leg Deadlift
How to Perform: Stand on one leg with a slight bend in the knee. Hinge forward at the hips, extending your free leg behind you for balance. Lower your body until you feel a stretch in your standing leg’s hamstring, then return to the starting position.
6. Kettlebell Swings
How to Perform: Stand with feet slightly wider than hip-width apart, holding a kettlebell with both hands. Hinge at your hips to swing the kettlebell between your legs, then thrust your hips forward to swing the kettlebell up to chest height, keeping your arms straight.
Functional Strength Training workouts
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Tracking Progress in Functional Strength Training
Tracking your progress is an essential aspect of any training program, including functional strength training. Here are a few ways you can monitor and measure your progress:
- Strength and Reps: Keep a record of how much weight you’re lifting and how many repetitions you can perform for each exercise. As you get stronger, aim to increase the weight or reps gradually.
- Functional Movements: Take note of any improvements in your everyday movements or activities. Are you able to climb stairs with greater ease or lift heavier objects without strain?
- Body Composition: Consider tracking changes in your body composition, such as reductions in body fat percentage or increases in muscle mass. These changes can indicate improvements in overall strength and fitness.
Another effective way to track progress in functional strength training is by using a workout app. Workout apps can usually record your workouts, including the exercises performed, sets, reps, and weights used, so you can easily track your progress over time.
