What is Functional Strength Training?
Functional strength training (also knowns as FTS) is a type of strength training that focuses on exercises that will help you move better in everyday activities. This type of training emphasizes exercises that mimic real-life movements and activities, such as squatting, pushing, pulling, walking, running, jumping, throwing, and more. As opposed to bodybuilding and powerlifting, functional strength training focuses on movements that will improve your overall physical performance and well-being.
Benefits of Functional Strength Training
Functional strength training can provide several benefits, including...
Improved strength, power, and endurance
Increased flexibility and range of motion
Improved balance and coordination
Improved posture and body alignment
Reduced risk of injury
Improved sports performance
Improved overall health and well-being
Who is Functional Strength Training for?
Functional strength training can benefit anyone, from athletes and weekend warriors to seniors and individuals with chronic pain. It is an effective way to improve strength, power, and endurance, as well as overall health and well-being. It can also be used to rehabilitate an injury or condition and improve mobility.
Even if you do not suffer from any chronic pain or injuries, functional strength training is an effective way to keep your body in tip-top shape. The weakening of muscles and bones typically begins in the mid-40s and can accelerate as people age. One way to combat this is through regular exercise and strength training. This helps to keep muscles and bones strong and prevent age-related muscle and bone loss.
What is the Difference between Traditional Strength Training and Functional Strength Training?
Traditional strength training focuses on developing muscle size and power. It typically involves using machines, free weights, and bodyweight exercises to isolate muscles and perform exercises at a set tempo.
Functional strength training focuses on improving movement patterns and muscular endurance. It typically involves exercises that incorporate multiple muscle groups and works the body in a more dynamic way, such as plyometrics, agility drills, and balance exercises. Functional strength training also typically emphasizes proper form and technique to reduce the risk of injury.
Is functional strength training or traditional strength training more effective?
The effectiveness of traditional strength training and functional strength training depends on the individual and their goals. Traditional strength training focuses on building muscle size and strength, while functional strength training focuses on developing strength and stability to improve overall performance. Both are effective methods, but one may be more beneficial than the other depending on the individual's goals. Working with a personal trainer can help you figure out what your goals are and how to achieve them.
The benefits of functional strength training are rooted in several scientific principles, which include neuromuscular coordination, muscle activation, proprioception, and functional movement patterns.
Neuromuscular coordination: FST enhances the communication between the nervous system and the muscles, which is essential for efficient and coordinated movement. By performing exercises that target multiple muscle groups and joints, FST helps to improve the neural pathways that control movement, leading to more precise and efficient muscle contractions.
Muscle activation: Traditional strength training often isolates specific muscle groups, whereas FST targets multiple muscle groups simultaneously. This approach increases overall muscle activation and helps to develop a more balanced and functional musculature. By working multiple muscle groups, FST can help to improve overall strength, stability, and balance.
Proprioception: Proprioception is the body's ability to sense its position, movement, and effort in space. FST enhances proprioception by challenging the body to maintain balance, stability, and control while performing complex movements. Improved proprioception can lead to better body awareness, injury prevention, and overall movement efficiency.
Functional movement patterns: FST focuses on training the body to perform movements that are applicable to daily life, such as squatting, lifting, pushing, and pulling. By targeting these functional movement patterns, FST helps to improve overall strength and flexibility in the muscles and joints that are most often used in everyday activities. This can result in a reduced risk of injury, improved performance in sports or daily tasks, and an enhanced quality of life.
Core stability: Functional strength training places a strong emphasis on developing core strength and stability. A strong and stable core is crucial for maintaining proper posture, balance, and overall body strength. By incorporating exercises that target the core muscles, FST can help to prevent back pain and reduce the risk of injuries related to poor posture or muscle imbalances.
The 30 Best Exercises for Functional Strength Training and Mobility
Functional strength training and mobility are essential for staying active and healthy. These exercises target the core, back, and stabilizing muscles, and can help to improve balance, stability, and coordination. With regular practice, these exercises can help to increase functional strength and mobility and make everyday tasks easier.
1. Squats
Squats are great for functional training and mobility because they help to strengthen and work the muscles that are used in everyday activities, such as getting up from a chair or picking up a heavy object. Squats also help to improve flexibility and range of motion, which can reduce the risk of injury. Furthermore, squats help to build core strength and stability, which is essential for any kind of physical activity. It works the lower body muscles, including the glutes, quadriceps, hamstrings, and calves.
How to Perform a Squat:
Stand with your feet shoulder-width apart, toes turned slightly outward
Bend your knees and lower your body as if you were sitting in a chair, keeping your chest up, your head up, and your back straight.
As you lower your body, drive your hips backward and focus on keeping your weight in your heels.
Go as low as you can while maintaining good posture.
Press through your feet to return to a standing position.
2. Lunges
Lunges are great for functional training and mobility because they help to build strength and flexibility in the legs, hips, and core. They also improve balance and coordination, which is important for everyday activities. Furthermore, lunges can help to increase your range of motion, which can help to reduce the risk of injury.
How to Perform a Lunge:
Start by standing with your feet hip-width apart.
Step forward with one foot and bend both knees until the back knee is just above the floor.
Keep your torso upright and your front knee should stay over your ankle.
Push off your front foot to return to the starting position.
3. Deadlifts
Deadlifts help improve posture, balance, and coordination. The deadlift also helps to increase the range of motion and flexibility in the hips, back, and shoulders, which can help to prevent injuries.
How to Perform a Deadlift:
Start by standing with your feet hip-width apart and your toes slightly pointed out.
Hold a barbell in front of you with an overhand grip.
Bend your knees and hips, pushing your butt back and keeping your back straight.
Keep your core engaged and your chest up.
Lower the barbell to the ground, keeping your arms straight.
Push through your heels and lift the barbell off the ground, keeping your back straight.
Squeeze your glutes at the top of the lift and return the barbell to the floor. Repeat for the desired number of reps.
4. Glute Bridges:
This exercise is great for functional training and improving mobility because it helps to strengthen and stabilize the hips, which is important for everyday activities and functional movements. It also helps to improve hip mobility, which is important for maintaining good posture and preventing injury. Additionally, it helps to strengthen the core, which is important for controlling movement and maintaining balance.
How to Perform a Glute Bridge:
Start by lying on your back with your feet flat on the ground and your knees bent.
Drive your hips up by engaging your glutes, pushing through your heels, and squeezing your core.
Hold this position for a few seconds before slowly lowering back down.
5. Step-Ups:
Step-ups are beneficial for functional training and mobility because they help the body to move in unison, improving coordination and balance. It also helps to strengthen the muscles of the legs, hips, and core. By focusing on one side at a time, individuals can work on any imbalances in strength and stability. Step-ups can also help to improve posture and help build a better foundation for other functional exercises.
How to Perform a Step-up:
Stand in front of a box, step, or bench that is of a comfortable height.
Place one foot on the box and use the opposite leg to push yourself up and onto the box.
Step up with the same foot as you started with and then step back down with the opposite foot.
Repeat the step-up motion on the same side for the desired number of repetitions.
6. Pull-Ups:
Pull-ups are beneficial for functional training and mobility because they target many of the muscles used in daily activities, such as the lats, biceps, and rhomboids. This helps to build strength and stability in those muscles, which in turn can improve posture and balance. Additionally, pull-ups can help to improve coordination and muscular control, which is important for functional movement.
How to Perform a Pull-up:
Start by gripping a pull-up bar with an overhand grip (palms facing away from you).
Hang with your arms straight and your feet off the ground.
Slowly pull yourself up until your chin passes the bar.
Then lower yourself back down until your arms are straight.
7. Push-Ups:
Push-ups engage your chest, arms, shoulders, core, and legs. This helps to improve overall strength and stability. Additionally, push-ups are great for improving mobility because they help to open up the chest and shoulders, improving posture and range of motion.
How to Perform a Push-up:
Start in a high plank position, with your hands directly beneath your shoulders and your feet together.
Make sure your body is in a straight line from head to toe.
Lower your body down until your chest is just above the floor. Your elbows should be bent at a 90-degree angle.
Push back up to the starting position and repeat.
8. Planks:
Planking is a great exercise for functional training and mobility because it requires you to engage your body as a whole. It strengthens your core, which is essential for any kind of movement, and it also enhances your balance and posture. It also helps to improve your range of motion in the hips, which can help reduce the risk of injury.
How to Perform a Plank:
Start in a plank position with your elbows directly beneath your shoulders and your hands flat on the floor.
Your feet should be placed hip-width apart and your legs should be straight out behind you.
Engage your core and glutes.
Your body should form a straight line from head to heels.
Hold this position for 30 seconds to a minute, breathing normally.
Release and rest.
9. Burpees:
Burpees are a great exercise for functional training because they involve multiple muscle groups and require coordination, agility, strength, and endurance.
How to Perform a Burpee: Start standing with your feet shoulder-width apart.
Lower your body into a squat position, placing your hands just outside of your feet.
Kick your feet back into a plank position, complete one push-up, then quickly bring your feet back towards your hands.
Jump up as high as you can, clapping your hands overhead before landing back in the starting position.
Repeat for the desired number of reps.
10. Bent-Over Rows:
Bent-over rows target your back muscles, including your lats, traps, and rhomboids. This exercise is great for strengthening the muscles that support your spine and help maintain good posture. It also helps to improve core stability and balance. Bent-over rows are especially beneficial for athletes because of their functional strength benefits, which can help improve overall performance.
How to Perform a Bent-Over Row:
Stand with your feet shoulder-width apart and your knees slightly bent.
Bend forward at the hips, keeping your back flat and your core engaged.
Grasp a weight in each hand, palms facing each other.
Pull the weights up until your elbows are in line with your torso.
Lower the weights back down in a controlled manner.
Repeat for the desired number of repetitions.
11. Shoulder Presses:
Shoulder presses are a great exercise for functional training because they work the shoulder muscles in multiple planes of motion. They can help improve shoulder mobility and stability, which is important for everyday activities such as carrying groceries, lifting objects, and reaching overhead.
How to Perform a Shoulder Press:
Start by standing with your feet shoulder-width apart and your arms at your sides.
Hold a dumbbell in each hand and raise them to shoulder height.
Keep your chest up and your core engaged as you press the weights directly above your head.
Slowly lower the weights back down to shoulder height and repeat.
12. Tricep Dips:
Tricep dips are an effective exercise for strengthening the triceps, which are the muscles located on the back of your arms. They also work your shoulders, chest, and core muscles. By performing tricep dips regularly, you can improve your upper body strength, mobility, and stability. Additionally, they can help to improve balance and posture.
How to Perform a Tricep Dip:
Start by sitting on the edge of the bench or chair with your hands gripping the seat or bar.
Position your feet flat on the floor, with your legs bent at the knee.
Push your hips forward and straighten your arms, keeping your elbows close to your body.
Lower your body down as far as you can go, then press back up to the starting position.
13. Single-Leg Squats:
Single-leg squats are great for functional training because they target the muscles that are used when doing everyday activities such as walking, climbing stairs, and squatting down to pick up objects. They also help improve balance and coordination, making everyday movements easier and safer.
How to Perform a Single-leg Squat:
Stand on one leg with the other leg slightly lifted, your feet pointing straight ahead, and your arms outstretched in front of you for balance.
Bend your standing leg to lower your body until your thigh is parallel to the floor.
Pause for a second and then slowly straighten your leg to return to the starting position.
Make sure to keep your weight evenly distributed so you don’t lean too far forward or backward.
Repeat the movement for the desired number of reps before switching legs and repeating the exercise on the other side.
14. Single-Leg Deadlifts:
Single-leg deadlifts are a great exercise for functional training because they require you to use a single leg to lift a weight. This works the core and leg muscles together, as well as forcing you to maintain balance and stability throughout the movement.
How to Perform a Single-leg Deadlift:
Stand on one leg with the other leg slightly bent forward.
Reach forward with your arms, hinge at the hips, and lower the weight towards the ground while keeping your back straight.
Make sure to engage your core and keep your balance.
When you reach the bottom of the movement, squeeze your glutes and drive through your heel as you return to the starting position.
15. Core Rotations:
Core rotations are a great way to improve functional movement and strengthen the core muscles. They involve rotating the torso while keeping the hips and spine stationary, which helps to isolate and activate the muscles of the core. This type of movement helps to improve overall balance and stability while also strengthening the abdominal, back, and hip muscles.
How to Perform Core Rotations:
Stand with feet hip-width apart and a slight bend in the knees.
Rotate the upper body to one side, using the abdominal muscles to control the movement.
Hold for a few seconds and then rotate to the opposite side.
16. Medicine Ball Slams:
Medicine ball slams are a great functional training exercise because they help to develop full body strength and power, while also improving coordination and balance. They involve a fast, explosive movement that increases the heart rate and helps to build power and speed.
How to Perform a Medicine Ball Slam:
Stand with feet shoulder-width apart and firmly grip a medicine ball.
Raise the medicine ball overhead and explosively slam it down toward the ground.
Immediately catch the medicine ball and repeat the movement.
17. Medicine Ball Twists:
Medicine ball twists are a great exercise for functional training because they work the core musculature in a rotational motion. This movement helps to improve core strength, stability, and balance, which are all important components of functional fitness.
How to Perform Medicine Ball Twists:
Start standing with your feet hip-width apart and hold the medicine ball in front of your chest.
Twist your torso to the right, bringing the ball with you, and then twist back to the left.
Perform this movement in a controlled and fluid motion, keeping your core engaged throughout the exercise.
Increase the intensity by increasing the speed and range of motion.
18. Medicine Ball Push-Ups:
Medicine ball push-ups are a great exercise for functional training because they are a multi-joint movement that strengthens the upper body, and core muscles, and increases stability and balance.
How to Perform a Medicine Ball Push-Up:
Start in a high plank position with hands on the medicine ball and feet slightly wider than shoulder-width apart.
Lower your chest to the medicine ball, keeping your core tight and back flat.
Pause for a moment, then press up and straighten your arms, engaging the core and glutes.
Repeat for desired reps.
19. Medicine Ball Lunges:
Medicine ball lunges are good for functional training because they help to strengthen the muscles used in everyday activities. By strengthening these muscles, you can improve your balance, agility, coordination, and overall fitness.
How to Perform Medicine Ball Lunges:
Stand with your feet hip-width apart and hold a medicine ball in front of your chest.
Step forward with your right leg, keeping your back straight and core engaged.
Lower your body until your front knee is bent at a 90-degree angle and your back knee is just above the floor.
Push through your right heel to stand back up, keeping the medicine ball in front of the chest the entire time.
Repeat on the opposite side.
20. Wall Sits:
Wall sits are a great exercise for functional training because they help build strength and stability in the legs and core muscles that are used in everyday activities. Additionally, wall sits provide a low-impact bodyweight exercise that can be done almost anywhere.
How to Perform a Wall Sit:
Stand with your back against a wall and slide down until your thighs are parallel to the ground.
Keep your back flat against the wall and your feet shoulder-width apart.
Ensure your knees are bent at a 90-degree angle, and hold the position for 30 seconds to one minute.
As you become stronger, you can increase the time spent in the wall sit.
21. Bulgarian Split Squats:
Bulgarian split squats are a great functional training exercise because they challenge the leg muscles in a way that simulates everyday movements. This exercise helps to improve stability and balance while also increasing core strength and hip mobility.
How to Perform a Bulgarian Split Squat:
Stand with one foot forward and one foot behind you on an elevated surface (like a bench or step).
Bend both knees to lower your hips down until your back knee almost touches the floor.
Push up through your front foot to return to the starting position and repeat on the other side.
22. Glute Kickbacks:
Glute kickbacks focus on the gluteal muscles, which are responsible for stabilizing the hips, maintaining posture, and supporting the lower back.
How to Perform Glute Kick-backs:
Start by standing with your feet hip-width apart.
Bend your knees slightly and hinge from the hips, keeping your back flat and chest up.
Engage your core and glutes, and drive your heels back until your legs are straight.
Squeeze your glutes at the top of the movement and then slowly lower your legs back to the starting position.
23. Lateral Lunges:
Lateral lunges are a great functional exercise because they target multiple muscle groups at once, and mimic everyday movements. They are also beneficial for improving balance and agility.
How to Perform a Lateral Lunge:
Start standing with feet hip-width apart.
Take an exaggerated step to the side, bending the knee and lowering the body until the knee is bent to a 90-degree angle.
Push off the bent leg to return to the starting position.
Repeat on the other side.
24. Jump Squats:
Jump squats are a great exercise for functional training because they target several major muscle groups at once and can help improve power and explosiveness. Jump squats are a plyometric exercise, which means they involve quick, powerful movements to help increase strength and endurance.
How to Perform Jump Squats:
Start in a standing position.
Squat down until your thighs are parallel to the floor.
Jump up explosively and land softly in a squat position.
Repeat for the desired number of reps.
25. Single-Leg Glute Bridges:
Single-leg glute bridges are an important exercise for functional training because they target the glutes and hamstrings which are important for hip stability and strength.
How to Perform Single-Leg Glute Bridges:
Lie on your back with one knee bent and the other leg extended in the air.
Drive through the heel of your bent leg to lift your hips off the ground, keeping your core tight and your knee in line with your foot.
Hold for a few seconds, then slowly lower your hips back down.
Repeat for the desired amount of reps before switching legs.
26. Wall Walks:
Wall walks are a great tool for functional training as they help improve core strength and stability, as well as shoulder and hip mobility.
How to Perform a Wall Walk:
Start by placing your hands and feet flat on the ground about shoulder-width apart.
Keeping your arms straight, walk your feet up the wall until your body is in a vertical position.
Hold this position for a few seconds and then slowly walk your feet back down the wall.
This exercise can be made more challenging by increasing the duration of the hold, or by increasing the number of repetitions.
27. Explosive Push-Ups:
Explosive push-ups are a great tool for functional training because they produce high amounts of power and speed. Explosive push-ups are performed by pushing off the ground with a powerful, explosive force to reach a high point in the air. This type of push-up requires a lot of coordination and control, which can improve overall body movement.
How to Perform an Explosive Push-Up:
Start in a standard push-up position with your hands slightly wider than your shoulders.
Lower your body down to the ground and then drive your hands into the ground to generate power and lift your body off the ground.
As you reach the top of the push-up, try to lift your hands off the ground.
Land back in the starting position and repeat.
28. Supermans:
Supermans are a great exercise for functional training because they help to strengthen the core and back muscles. This is important for improving balance, posture, and overall stability.
How to Perform Supermans:
Lye face down on the floor with your arms and legs extended.
Simultaneously raise your arms and legs off the floor and hold for a few seconds.
Lower your arms and legs and repeat.
29. Spiderman Planks:
Spiderman planks are a great exercise for functional training because they strengthen the core and upper body, improve balance and stability, and engage the whole body.
How to Perform a Spiderman Plank:
Start in a standard plank position with your body in a straight line from head to toe.
Lower your right elbow to the ground and then bring your right knee up towards your right elbow.
Return to the starting plank position and repeat on the other side.
Continue alternating sides for the desired number of repetitions.
30. Mountain Climbers:
Mountain climbers are a great functional training exercise because they mimic the motion of running but with your body weight. They are also an effective way to build strength and endurance in your core, upper body, and lower body.
How to Perform Mountain Climbers:
Start in a plank position with your arms straight and your core engaged.
Bring your right knee up under your chest and then quickly switch, bringing your left knee up.
Continue to switch back and forth quickly, keeping your arms and core tight.
Increase the speed and difficulty by raising your hands off the ground.
Functional Strength Training Workout Programs
Beginner Functional Strength Training Workout
Squats: 3 sets of 12 reps
Glute Bridges: 3 sets of 15 reps
Standing Shoulder Press: 3 sets of 10 reps
Reverse Lunges: 3 sets of 8 reps per leg
Plank: 3 sets of 45-second holds
Intermediate Functional Strength Training Workout
Bodyweight Squats: 10 reps
Push-Ups: 10 reps
Lunges: 10 reps for each leg
Sit-Ups: 10 reps
Plank: Hold for 30 seconds
Repeat this circuit 3-4 times, resting for 30 seconds between sets.
Advanced Functional Strength Training Workout
Barbell Squats: 4 sets of 6-8 reps
Bulgarian Split Squats: 3 sets of 8-10 reps on each leg
Single-Leg Deadlifts: 3 sets of 10-12 reps on each leg
Barbell Rows: 3 sets of 8-10 reps
Single-Arm Shoulder Press: 3 sets of 8-10 reps on each arm
Pull-Ups: 3 sets of 8-10 reps
Glute Bridges: 3 sets of 10-12 reps
Plank: 3 sets of 30-45 seconds
Summary of Functional Strength Training
Functional strength training is a type of exercise that focuses on building strength for everyday activities and movements, rather than just isolated muscle groups. It aims to improve your ability to perform daily tasks with ease, such as lifting groceries, climbing stairs, or bending down to tie your shoes.
Functional strength training typically involves using multiple muscle groups and joints in exercises that mimic real-life movements. This type of training often incorporates free weights, resistance bands, and bodyweight exercises, rather than just using weight machines that isolate individual muscles.
Some examples of functional strength exercises include squats, lunges, push-ups, pull-ups, and planks. These exercises require coordination, balance, and stability, which are all important for daily activities.
Functional strength training can be beneficial for people of all ages and fitness levels, as it can help prevent injuries, improve posture and balance, and increase overall strength and endurance. It's important to consult with a fitness professional before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries.
At last, aging adults, especially after 40, can benefit from functional fitness exercises — those that focus on the muscles needed for basic everyday actions.
"As we age, the ability to safely and effectively perform simple movements can help older adults stay active, reduce injury, and maintain independent living," says Shawn Pedicini, a physical therapist with Harvard-affiliated Spaulding Rehabilitation Network. "Focusing more on functional fitness is a way to achieve these goals."
Conclusion
The science behind functional strength training demonstrates that it offers numerous benefits for individuals seeking to improve their overall physical fitness, reduce the risk of injury, and enhance their performance in daily tasks and sports. By focusing on neuromuscular coordination, muscle activation, proprioception, functional movement patterns, and core stability, FST provides a comprehensive approach to building a strong, flexible, and efficient body.
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