Functional Strength Training: Build Real-World Fitness and Athleticism

Functional Strength Training: Building Real-World Strength for Life and Sports

Functional strength training involves exercises that improve strength while mimicking natural movement patterns. This multi-joint, whole-body style of training builds functional fitness to better handle daily activities and sports.

Unlike isolation exercises that target individual muscles, functional strength training works multiple muscle groups simultaneously. The focus is on developing strength in the ways your body naturally moves. This leads to greater coordination, balance, and injury prevention.

In this article, we'll explain the benefits of functional strength training, who it's best suited for, example exercises, and tips for getting started.

Benefits of Functional Strength Training

Here are some of the top reasons to incorporate functional strength training:

• Builds athletic power - Strengthens muscles to leap higher, sprint faster, swing harder.
• Improves mobility - Increases range of motion and flexibility.
• Enhances balance - Sharpens coordination and stability.
• Prevents injury - Supports joints through full motions while building durability.
• Transfers to real life - Mimics natural movements like pushing, pulling, bending.
• Burns fat - Increases calorie burn and metabolic rate.
• Builds muscle - Works major muscle groups leading to gains in size and definition.
• Supports posture - Strengthens core and back to improve alignment.

Who is Functional Training Best For?

One of the great aspects of functional strength training is that it's suitable for almost any age or fitness level, from athletes to older adults. Here are some examples of who can benefit:

• General population - Improves strength for daily life and enhances overall health.
• Beginners - Allows learning proper movement patterns in safe, controlled ways.
• Teens/kids - Builds athleticism, coordination, and body awareness for sports.
• Weekend warriors - Prepares recreational athletes to prevent hobby-related strains or injuries.
• Seniors - Maintains mobility, balance and independence with age.
• Physical therapy patients - Restores strength after injury or surgery in manageable ways.
• Elite athletes - Develops sport-specific power for competition when programmed appropriately.

Examples of Functional Strength Exercises

Many different exercises can provide functional strength benefits. Here are some examples across various movement planes:

Squats

Squats strengthen the glutes, quads, hamstrings, and core muscles used when sitting down or lifting objects.

Lunges

Forward, reverse, and lateral lunges build lower body strength for walking, running, and lateral movements.

Deadlifts

Deadlifts target posterior chain muscles in the back, glutes and legs that provide power for picking items up off the floor.

Push-ups

Push-ups engage the chest, shoulders, triceps, and core required for pushing motions in life and sports.

Rows

Rows work the back, arms and core muscles involved in pulling motions like closing drawers or starting a lawnmower.

Chops

Rotational chops build core strength and stability for swinging, throwing, batting, serving, and other twisting moves.

Split Squats

Split squats improve balance, mobility, and unilateral leg strength to enhance running, cutting, and stepping motions.

Lateral Lunges

Lateral lunges strengthen hip abductors/adductors for side-to-side motions in sports like tennis, hockey, soccer, and basketball.

Overhead Presses

Overhead presses build anterior shoulder strength for reaching, throwing, lifting or any move requiring arms overhead.

Getting Started with Functional Strength Training

Here are some tips for beginners who want to implement a functional strength training program:

• Get cleared - Consult a doctor first if managing health conditions.
• Start small - Focus on quality over quantity as you learn the movements.
• Use lighter weights - Allows mastering form before increasing load.
• Work larger to smaller muscles - Train main compound movements before isolation moves.
• Go slow - Control the eccentric/negative portion of each rep.
• Practice balance - Exercises like lunges also sharpen stability.
• Focus on alignment - Keep proper spinal/joint positioning throughout moves.
• Allow rest - Take 1-2 days off between sessions to recover.

It's best to work with a trainer initially to ensure proper form on new movements. But in general, aim for 2-4 sets of 8-12 reps on strength building sets. Vary your functional exercises to cover all movement patterns.

Functional Strength Training Improves Quality of Life

Functional strength training takes a whole-body approach to build usable strength that transfers outside the gym. It activates multiple muscle groups simultaneously to improve athleticism while also enhancing mobility, coordination, balance and injury resilience.

Nearly anyone can benefit from adding functional strength moves like squats, deadlifts, chops, presses and rows. By mastering proper form and starting gradually, functional training builds a strong foundation for lifelong health and fitness.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.