When it comes to getting stronger, many people picture lifting heavy weights at the gym or following intense HIIT workouts. But have you ever heard of functional strength training? If not, don’t worry, you’re not alone. This type of training is becoming more popular, and for good reason! It’s designed to help you build strength in a way that mirrors the movements you use every day. So whether you’re lifting groceries, playing with your kids, or even sitting at a desk, functional strength can make those everyday tasks easier and less likely to lead to injury.
What is Functional Strength Training?
Functional strength training is a type of exercise that focuses on movements and exercises that improve your ability to perform everyday activities. Instead of focusing solely on isolating specific muscles (like you might in traditional strength training), functional strength training aims to build strength and coordination in ways that are directly applicable to real-life movements.
For example, when you squat to pick something up off the floor, you’re using a functional movement. Functional strength training incorporates exercises that mimic the way your body moves in daily life, like bending, twisting, and lifting.
Functional training works not just to strengthen individual muscles but to develop the entire body as a cohesive unit. The goal is to improve balance, flexibility, coordination, and strength to make you more efficient and safe during everyday tasks.
What Are Some Examples of Functional Strength Training?
Functional strength training exercises are those that focus on building strength and mobility that translates to real-world actions. Instead of focusing on lifting weights in isolation, these exercises mimic activities we do every day.
Here are some examples of functional strength training exercises:
Squats: A basic movement pattern, squats mimic the action of bending down to pick something up or sitting down in a chair. They work the legs, hips, and core.
Lunges: Lunges help improve balance and coordination while also strengthening the legs and glutes. Lunges simulate actions like walking or climbing stairs.
Push-ups: A classic bodyweight exercise that targets the upper body and core. It helps strengthen the muscles used in pushing, such as when you’re opening a door or pushing an object.
Deadlifts: The deadlift is an excellent functional movement that mimics the action of picking up heavy objects from the ground, which is something we do frequently in daily life.
Farmers Carry: This exercise involves holding a weight in each hand and walking a certain distance. It mimics carrying groceries, a suitcase, or any other heavy object over a distance.
Rotational Movements: These types of movements (such as twisting and reaching) can help strengthen the muscles used for activities like turning while driving or swinging a golf club.
Step-ups: Step-ups, where you alternate stepping onto a raised surface like a box or step, are great for mimicking stairs or curbs and help improve your leg strength.
Functional Strength Training vs. HIIT
You might be wondering how functional strength training compares to High-Intensity Interval Training (HIIT). Both are effective workout strategies, but they differ in their focus and intensity.
Functional Strength Training is designed to improve your strength, mobility, and endurance in a way that’s useful for everyday life. It tends to focus on proper form, controlled movements, and exercises that mimic common daily motions, like lifting, bending, and twisting.
HIIT (High-Intensity Interval Training) involves short bursts of intense exercise followed by brief rest periods. It’s focused on improving cardiovascular fitness and burning fat. While HIIT can incorporate some functional exercises, it’s typically more focused on speed, stamina, and calorie burning rather than strength and mobility.
So, functional strength training vs HIIT comes down to the type of goal you’re aiming for. If you want to improve your strength for everyday tasks and reduce the risk of injury, functional training is your best bet. If you’re looking to boost your cardiovascular fitness and burn fat, HIIT might be more suitable.
Functional Strength Training vs. Traditional Strength Training
Another common comparison is functional strength training vs traditional strength training. Both are excellent ways to get stronger, but there are some key differences.
Traditional Strength Training focuses on isolating specific muscles. Think of exercises like bicep curls or triceps extensions. These exercises are usually done with weights and focus on building strength in individual muscle groups.
Functional Strength Training, on the other hand, focuses on compound movements that engage multiple muscle groups at once. It’s more about strengthening muscles in ways that replicate real-life movements and help improve overall body function.
For instance, a deadlift in functional training engages the legs, back, and core all at once, mimicking the movement you use when picking something heavy up off the ground. Traditional strength training may focus on one muscle group at a time, such as leg presses or back rows.
While both types of training can help you build strength, functional strength training is generally more focused on improving your ability to do daily activities without injury.
Functional Strength Training for Beginners
If you’re new to fitness or haven’t exercised in a while, functional strength training is an excellent place to start. The exercises are typically bodyweight-based and can be modified to suit your fitness level. This makes it a great option for functional strength training for beginners.
Starting with simple movements like bodyweight squats, lunges, and push-ups can help you build a solid foundation. As you get stronger, you can increase the intensity or add resistance through weights or resistance bands.
Here are a few tips for beginners:
Start slow: Focus on mastering the form of each exercise before increasing intensity or resistance.
Incorporate variety: Include a mix of exercises that target different muscle groups, such as squats, push-ups, and rotational movements.
Listen to your body: It’s important to avoid overexertion, especially when you're just starting out. If something feels off, stop and rest.
Functional Strength Training Workouts
A basic functional strength training workout might look something like this:
Warm-up: 5-10 minutes of light cardio (like brisk walking or cycling) to get your blood flowing.
Circuit:
3 sets of 10 squats
3 sets of 10 lunges (each leg)
3 sets of 10 push-ups
3 sets of 10 deadlifts
3 sets of 15-second farmers carry (holding weights in both hands)
Cool down: 5-10 minutes of stretching to improve flexibility and prevent injury.
You can also modify the workout based on your fitness level. If you're a beginner, try performing fewer sets or using lighter weights. If you're more advanced, you can add more weight or perform the exercises faster for a greater challenge.
What About Functional Training on Apple Fitness?
With the rise of fitness apps, many people are turning to platforms like Apple Fitness for guided workouts. Functional strength training on Apple Fitness can be a great option if you prefer to work out at home. Apple Fitness+ offers a variety of functional workouts that are led by professional trainers and can help you improve your strength, flexibility, and mobility.
These workouts are often available at different levels of intensity, making them suitable for both beginners and more advanced users. Some may incorporate bodyweight exercises, while others might use dumbbells or resistance bands to add resistance and challenge your muscles.
Conclusion
So, what is functional strength training? Simply put, it’s a smart approach to fitness that focuses on building strength in ways that directly benefit your everyday life. Whether you’re carrying groceries, picking up your kids, or just trying to get through the day without feeling stiff, functional strength training has your back (literally!).
If you’re new to fitness, starting with functional exercises is a great way to build strength, improve your mobility, and set a solid foundation for all other forms of exercise. And if you’re experienced, it’s a fantastic way to add variety to your routine and ensure your workouts are practical and functional.
So, give it a try! Whether you do it at the gym, at home, or through an app like Apple Fitness, you’ll be amazed at how functional strength training can make your everyday activities easier and more enjoyable.
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