What Is Functional Strength Training and Why You Need It

Strength training is a key component of any workout routine. Strength training encompasses all activities that use resistance to cause your muscles to contract, including push-ups, dumbbells, resistance bands, and weight machines.

So, what exactly constitutes functional strength training? This term is gaining traction in the world of health and fitness. But what distinguishes it from traditional strength training? What makes it functional?

In this article, we will look at functional training for everyday life and activities. Is there any training that needs to be functional? Let’s have a look.

Functional Strength Training Defined

While the term “functional training” has gained popularity, “functional” can refer to various exercises or training routines. There is no universal agreement on the definition of functional strength training.

According to some researchers, functional training aims to improve a person’s ability to function in everyday situations while reducing the risk of injury. But how does this differ from traditional strength training?

Some researchers believe it is preferable to avoid using the term “functional” when describing activities. They believe that there is no evidence to support the claim that functional training differs from traditional training.

Walking to the store, carrying groceries home, and stocking shelves are all examples of simple daily routines that require full body strength, flexibility, coordination, and balance.

Functional training aims to help develop these physical characteristics. But how come these are not considered traditional forms of training? Functional strength training and traditional training may include the following exercises:

Rather than focusing on a single muscle, target entire muscle groups.
Incorporating multiple joints at once.
Engaging auxiliary muscles that aid in balance and movement.
Functional movements are those associated with daily tasks.

Both functional and traditional training involves training movements rather than just muscles. They concentrate on strengthening and developing muscles related to balance and bodily control, as well as those involved in joint function and overall mobility.

Functional training, like physical exercise in general, is intended to cover a wide range of activities—from weight lifting to walking, from Olympic gymnastics to simply climbing a flight of stairs. Indeed, you can see how almost any type of strength training can be functional!

Some Benefits of Strength Fitness Training

The advantages of any type of strength fitness training could include, but are not limited to:

Putting together muscle groups.
Improves balance and motor coordination.
Increasing the total range of motion.
Improving the ability to perform daily tasks.
Reducing the likelihood of injury in everyday situations.
Helping to improve, restore, or even rehabilitate neuromuscular function.

A training program that incorporates a variety of exercises may provide numerous benefits and improve overall quality of life.

Risks of Functional Fitness Training

All types of training may be designed to avoid and prevent injury. By mimicking regular movements encountered in everyday life, a variety of them can help build muscles associated with such activities as:

Walking
Squatting
Reaching
Standing and Sitting
Lifting and moving objects.

Some professionals warn that single-muscle, high-load exercises can cause undue stress on the body. Functional exercises, on the other hand, can distribute the resistance load across multiple muscles and joints. However, as previously stated, there is no consensus on what constitutes functional exercise and what differentiates it from traditional exercise.

Of course, no physical activity is entirely risk-free.

The primary source of potential danger in any type of training is performing a routine that is not appropriate for one’s level of physical fitness and activity. The key here is to stick to a routine that is appropriate for your fitness level.

Who is Functional Strength Training Intended For?

Almost anyone could benefit from functional strength training because there is unlikely to be a significant difference between the two. Movement has numerous applications, ranging from improving stability and balance to expanding one’s range of motion.

Many types of strength training are appropriate for both professional athletic training and ACL reconstruction recovery. When used correctly, they can help prevent fall-related injuries in the elderly, as well as back pain.

Types of Functional Training Exercises

Now, let’s look at some of the specific exercises that are considered functional strength training movements but are also used in traditional training. To begin, let’s review some of the common movement patterns involved:

Squat
Lunge
Pushing
Pulling
Hinge
Twist
Walking

Strength training can use either your own body or external weights for resistance. The key is that the muscles moving against the resistance work freely and together.

Examples of functional strength training exercises that are also traditional training exercises are:

Push-ups
Pull-ups
Squats
Abdominal crunches
Bicep curls.
Bench press

Consider adding dumbbells, barbells, and kettlebells to your training routine, as well as a set of resistance bands.

Try This Sample Strength Training Workout Routine

Now we will walk you through a simple full-body workout routine that you can do on your own! If what you see here seems a little intimidating to you right now, don’t worry.

Begin with simple everyday activities and you’ll soon be on your way to a more advanced routine.

Warm-up

Every good workout begins with a light warm-up to help you get into the groove. Begin with 10 minutes of inclined treadmill walking, jogging, or stationary cycling.

Circuit 1 (Push Press, Pushups, Renegade Row)

Next, we’ll begin the first set of training exercises. For each exercise, perform three sets of eight repetitions.

1) Dumbbell Push Press

To begin, place your dumbbells on the ground, a few feet apart.
Bend down in a squatting motion and lift the weights with your legs.
Curl the dumbbells up and set them on your shoulders, elbows pointing straight down.
Then, perform a short dip by bending at the knee, and use the momentum to bring the dumbbells straight up and over your head.
Your arms should extend straight up until fully extended. Finish the movement by lowering the weights back to your shoulders.

2) Pushups

Next, we’ll perform a round of pushups. Chances are you’re already familiar with the pushup, but just in case, here’s a refresher.

Begin by lying belly-down on the floor, bending your elbows, and fully extending your arms to return to your starting position.
Keeping your body as straight as possible, lower yourself until your elbows are at a right angle.
Push yourself back up to the previous position.

3) Renegade Row

Grab a single dumbbell and place it to the side where you did the pushups in the previous step.
Without breaking the push-up pose, reach down and grab your dumbbell with one hand, then use it to support yourself.
Maintain this pose while lifting the dumbbell up and back, roughly to your hip, until your elbow forms a right angle.
Lower the dumbbell and repeat for eight total reps on each side.

Circuit 2 (Lunges, Kettlebell Swings, and Deadlift)

For the next set of exercises, we’ll do three sets of twelve reps.

1) Dumbbell lunges

The dumbbell lunge exercises both the upper and lower bodies. A forward lunge will require space, so make sure you have the same amount as for pushups.

Grab your dumbbells and stand up straight, arms fully extended downward and palms facing your body.
Take a large step forward while keeping the dumbbells at your sides and your torso straight. Bring the knee of your leading leg to a right angle.
Keep your other leg’s foot where it is, rising onto the ball and bending at the knee to accommodate the extension.
Return to the previous upright position and repeat the movement to complete the set.

2) Kettlebell swings

This exercise requires a single kettlebell. Kettlebell exercises are an excellent way to increase strength throughout the body.

Bend at the knees and hips while keeping your back straight. Pick up the kettlebell by the handle (palms facing you).
Lift the kettlebell off the ground and return to a standing position.
Then hinge at the hips and swing the kettlebell straight back and forward, between your legs, and out in front of you.
Using momentum, raise the bell higher each time until your arms are straight out in front of you at the highest point.

3) Deadlift

The deadlift is an excellent way to increase your back and leg strength. This exercise requires two dumbbells or a barbell.

Stand between the bar (or with two dumbbells) with your feet hip-width apart.
Bend at the knees and hips, then grab the bar or weights with your palms facing your body.
Begin rising straight up with your knees as close to a right angle as possible, keeping your arms fully extended downward and bracing your core.
After extending to a standing position, slowly return down the way you came, and repeat.

Circuit 3 (Step-Ups, Broad Jumps, and Inchworms)

For the final set of strength exercises, we’ll perform three sets of ten reps.

1) Step ups

For step-ups, you’ll need a stable surface around knee height. You can use an outdoor ledge, a step stool, or a solid bench. The surface will have to support your entire body weight.

Place one foot on a bench or elevated surface, then lift the other foot off the ground and stand up without planting that foot on the surface.
Pause, then gradually lower yourself back onto the foot you lifted.
After ten repetitions, switch feet and repeat.

2) Broad Jumps

Broad jumps are ideal for building lower-body strength. This exercise requires a lot of space—up to 10 feet in length and at least four feet wide.

Stand with your feet parallel and shoulder-width apart.
Bend at the knees and hips to generate power and propel yourself forward, with your arms raised behind you for balance.
Bring your arms forward with you and propel yourself forward in a jump, landing safely in the same squatted position from which you exited.
Turn around and repeat in the opposite direction.

3. Inchworms

Inchworms are an excellent abdominal exercise that strengthens your core, shoulders, and arms. This exercise works best on a yoga mat.

Stand at one end of the mat, hinge your hips, and lower your hands to the mat.
Begin walking your hands out as far as you can—even beyond the push-up position, if possible—while keeping the rest of your body upright on your feet and hands and engaging your core.
Then, begin walking your hands back until you return to the hinged hip position.

Cool down

Finish with five minutes of treadmill walking, jogging, or stationary biking, and then stretch thoroughly.

And that’s it! Whether you’re training for competitive athletics or simply want to improve your body control, all types of strength training can be considered functional and are valuable tools to have.

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