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Written by 5:47 am Fitness, Strength Training

What Is Functional Strength Training? 

2023’s top-ranking fitness trend, according to ACSM, is functional strength training. People frequently ask what this term means and whether it is suitable for them or not. Well, this term differs in terms of definitions. The reason is that it depends on who you talk to to understand the core components.  Focusing on movement patterns mirroring everyday activities thereby becomes essential. It not only increases overall functionality but also decreases the chances of injury. 

Functional Strength Training: What Is It?

Targeted movements utilized in daily jobs, sports, and goal-achieving is what one refers to as functional strength training. In other words, it is an exercise that helps increase an individual’s capacity to manage activities at once. Become fit but also ensure moving efficiently through life! Now you know what functional strength training is.

Functional Movements in Daily Life

Everyday living requires us to do certain things, such as lifting objects off the ground, walking up stairs, etcetera – these are referred to as functional movements because they mimic what our bodies were designed to do naturally without thinking or putting much effort into it. The better one performs any task without feeling tired quickly, the higher their operational level vis-à-vis other individuals within their age bracket who might experience some difficulty while undertaking similar endeavors.

Functional vs Traditional Strength Training

When engaging in traditional exercises like lifting weights there may be isolation of muscles being worked on; however with functional workouts such as squats or push-ups which mimic real-life events more than just one muscle group gets activated simultaneously thus making them ideal for people seeking overall body development and toning.

Overlapping Advantages

Both types of training have their benefits. General movement patterns are improved by functional strength training, while muscle strength and capacity are increased by traditional strength training. Employing both methods ensures a comprehensive exercise routine.

strength training exercises

Source: Freepik

Examples of Functional Strength Training Exercises

  1. Push-ups: These increase core stability as well as upper body strength.
  2. Jump Squats: They boost lower body power and explosiveness.
  3. Lateral Lunges: These will strengthen your legs while also improving balance.
  4. Walking lunges: This also works on leg strength, coordination, and stability.
  5. Single-Leg Deadlifts: They simultaneously improve hamstring flexibility, balance, and core strength.

Functional Strength Training Benefits

Enhanced Daily Functionality

Benefits of strength training are many and contribute to better daily functioning. It improves muscle strength necessary for heavy lifting when doing shopping or house chores, protecting one from injuries during such activities.

Improved Core Strength & Stability

Doing planks activates the core. This improves posture alignment and enhances stability throughout the body. The chances of getting injured are reduced, and the overall physical power improves.

benefits of strength training

Source: Pexels

Better Balance And Coordination

Muscle coordination is enhanced through dynamic movements involved in functional training like reverse lunges or single-leg deadlifts, which also help stabilize these muscles, keeping one steady during different daily tasks or sports, thus developing motor skills further.

Injury Prevention

During physical activities, joint stability is improved. Well this is done by correcting imbalances within the muscle. 

Runners can significantly improve their performance and prevent injuries through training, which is also beneficial for athletes who are cyclists.

Glute and Hip Activation

Functional exercises like running or cycling can help target the glutes and hips effectively. Giving more power by strengthening these areas is essential for sprinting or climbing.

Flexibility and Mobility

Do dynamic stretching within functional training. Walking, lunges, and push-ups increase mobility. These stretches decrease the risk of overuse injuries, particularly among older people.

Greater Calorie Burn

The dynamic nature of functional strength exercises is different and leads to higher caloric expenditure. This is because it raises heart rate while working on several muscles.

functional strength training

Source: Pexels

Time Efficiency

Functional strength training saves time. This is due to its concentration on compound movements and muscles. Shorter workouts such as Flash 15 or 20-minute HIIT Cardio sessions improve strength. 

Overall Health Benefits

Apart from physical benefits, mental advantages are also present. It promotes cardiovascular health and increases metabolic rate.

To Sum It Up

In summary, functional strength training has numerous advantages that significantly enhance general body fitness. Experts highly recommend incorporating such routines into your weekly exercise plan. Follow the plan at least twice or thrice per week. Functional workouts offer extra benefits. This is because they focus more on enhancing how you move around in real life. Thereby improving overall body efficiency.

Functional strength training concentrates on compound exercises involving multiple muscle groups while encouraging movement in different directions. This method not only increases muscular power but also improves flexibility. It even reduces the risk of injury while losing weight.

There is tremendous value in functional strength training for people at any level of physical fitness. The training fosters independence, improves performance in day-to-day tasks, and promotes healthier living habits among individuals across various age brackets.


Aldridge, L. (2023, September 11). 7 Functional Strength Training Moves That Peloton Instructors Swear By. Peloton

Bedosky, L., & Franco, R. (2023, November 16). Functional Strength Training: Definition, Health Benefits, and How to Get Started. Everyday Health.

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