What is functional strength training
Functional strength training is a form of resistance training that focuses on developing strength in ways that enhance the performance of movements used in daily activities. As a result you gain more functionality of your body so you can carry out the physiological demands of everyday life. Performing functional strength training exercises is one of the best ways to improve your quality of life.
Benefits of functional strength training exercises
Functional strength training exercises not only help you build stronger muscles, bones and joints, they also greatly enhance your quality of life by improving how you move everyday. When you move better you feel better in your body because you’re able to:
- reduce your risk of fall or injury
- have fewer aches and pains
- build confidence for performing movements on your own that are essential to everyday life such as squatting and hinging
- build a stronger sense of spacial awareness
- try new physical activities that require more skills
- gain a greater sense of autonomy for independent living situations
When our bodies are able to do what they are designed to do we also experience a better sense of appreciation for life, which can improve our emotional and psychological health. Movement after all is medicine for changing a person’s physical, emotional and mental state.
What are functional strength training exercises
Functional strength training exercises use large groups of muscles working together to perform a particular movement pattern used in everyday life. Such movements would include:
- squatting to sit-down or pick up a heavy object
- carrying an item across a room
- reaching for something overhead
- rotating cross-body to see something behind you
- balancing to prevent slipping or falling
You can also use functional training to improve your performance needed for any particular sport such as being able to swing a bat, dribble a ball or transfer your weight from one foot to the next for skiing or skating.
In short, functional exercises are any movement patterns that are useful in helping you master a skillset needed for tasks of everyday life, hobbies and sports you enjoy and for helping you live a more pain-free life.
Beginner exercises for functional strength
If you’re just starting out with functional strength exercises you can start off by using your own body weight for resistance and you can modify where needed. It’s important to pick exercises that target both the upper and lower body and core as well as that train your body to move well in all 3 planes of motion. Don’t forget to also train unilaterally to correct any muscular imbalances that are present. Here are some examples of exercises you can do and how to modify them if needed.
Squats are great for training all the muscles of your lower body. If you find them too hard you can start with box squats or wall sits.
via GIPHYPush-ups train the upper body and core. If you need to modify this exercise you can try doing them incline on an elevated service like a bench or from the wall.
via GIPHYDeadlifts are important for mastering how to hinge properly. This functional exercise targets your hamstrings and glutes. If you struggle with your form you can use the wall for assistance.
via GIPHYSide lunges are great for training your legs unilaterally or using predominately one half of your body at a time. This is also a great functional strength training exercise for improving your body’s ability to move in the frontal plane. If you need to modify this exercise you can use the wall to hold onto for assistance
via GIPHYMore advanced functional exercises
If you’re more proficient in your training or you’ve been doing functional training for awhile you may want to consider challenging yourself to more technical exercises that not only challenge your strength, but also your coordination and mobility.
Turkish get-ups is a great total body functional exercise that targets major muscle groups including your glutes, traps, hamstrings, triceps, lats and calves. This exercise is great for coordination, stability, and it helps promote a stable spine. It also takes you through all three planes of motion–sagittal, transverse and frontal.
Prisoner get-ups is not only a great functional strength exercise for the hamstrings and glutes, it also targets your hip flexors and core. Also as an added benefit, this exercise improves your stabilizer muscles.
Inch worm is another effective total body exercise. It’s great for building strength throughout your shoulders, chest and core as well as increasing flexibility throughout your hamstrings.
Long-term results of functional training
There are hundreds of functional strength training exercises to choose from. The underlying benefit of them all is that they help improve how you move both inside and outside of the gym. As a result by incorporating more functional strength training exercises in your workout over time you’ll experience a better quality of life.
Here at Leading Edge we lead with function first in our training program. If you need a personal trainer to help you incorporate more functional strength training exercises in your workout contact us today to set-up a free phone consultation so we can help get you moving better!
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