The Ultimate Guide to Functional Strength Training
Functional training is used to describe workouts that improve how you do daily tasks and improve your efficiency in doing them. The keyword is ‘function’ which is defined as purpose. If you put it together with training, then you can easily define functional training as training with a purpose.
This goal might be connected to improving your everyday actions like walking, pushing and pulling, standing and sitting, or it can also help you compete better in sports if you’re an athlete. Therefore, functional exercises improve your whole physical ability without the need for constant heavy weight lifting [1].
What’s the Difference Between Traditional vs Functional Strength Training?
Strength training is an effective way of developing overall muscles and power. But do you know that there are different genres associated with strength training? One of which is functional training. Here is how you can differentiate traditional strength training from functional strength training [2].
Traditional Strength Training
The old-fashioned strength training involves individually isolating your different muscle groups and training them to the point of muscle tear. This is done using heavy weight lifting or equipment found in the gym. Normally, your training would mostly consist of anywhere between three and five sets, with 8-12 reps for each type of exercise. These workouts consist of the basic motions of rows, curls and presses. It’s important to note that strength training concentrates on strengthening one muscle for a period of time [2].
Functional Strength Training
Meanwhile, functional strength training allows you to increase your body’s capacity to execute daily tasks, such as carrying groceries. The equipment for functional workouts is more comprehensive compared to that of traditional training. You can use a variety of different gym equipment like kettlebells, dumbbells, sandbags, medicine balls and more whilst also interchanging them to suit your needs.
The workouts in functional strength training commonly integrate several muscle groups to improve strength; some of these workouts are push-ups, lunges, and planks. Combining these workouts with some weight training or turning them into more complicated workouts like burpees and advanced lunges is effective. In functional strength training, the vast majority of functional fitness activities can be performed in and out of the gym.
Benefits of Functional Strength Training
Functional programs may help everyone regardless of status in life. If you want to know some of the benefits, here are some of them [3]:
Improved Physique
Functional strength training engages different kinds of muscle groups at once which may aid in the development of a more fit and athletic physique. If you look at athletes, many of them have excellent looking physiques, and that’s because they’re used to moving their entire bodies.
More Calories Burned
Functional training lets you lose fat at a faster pace. The more oxygen that you use, the higher amount of calories you will burn.
More Lean Muscle Mass
Various functional training regimens may be able to assist people of all ages to retain gained strength and not lose all the progress they’ve made in getting their lean and healthy physique. There’s a type of muscle group called type II muscle fibres which are responsible for overall strength and having defined muscles. If they are not used in your workout routines or everyday movements, they could result in loss of overall gains and hinder your progress.
High-intensity functional strength training engages these muscle fibres which are frequently inactive in lower-intensity workout regimens. A properly designed exercise regimen may help minimise the consequences of muscle degradation, allowing people to stay strong as they reach the twilight of their years.
More Flexible Mobility
Athletes utilise functional strength training plans to compete at the most competitive levels of the sport that they play. Many conditioning coaches create specifically catered workout regimes based on the overall patterns of the athlete’s movement. This helps them perform their best in their matches. Specific coaches have also used this technique and have seen their athletes participate on the highest levels of professional sporting events.
Better Coordination
By increasing general body dexterity, functional strength training assists individuals by minimising the overall risk of catching an injury. Mobility is essential for one’s body to perform movements with a wide range of motion. Incorporated movement patterns, such as squats and lunges, increase mobility in your joints whilst also improving the coordination between your muscles.
Can Everyone Do Functional Strength Training?
Everyone can do functional strength training. Functional exercise may help you live a better life by strengthening your individual muscles and preparing them for everyday tasks and physical movement. This kind of training is completely safe for anyone because it is done mainly by using your own body weight [4].
Beginner’s Functional Training
The trick to doing well at the start is to start with what you can. You must make it enjoyable for yourself and ensure that you feel comfortable with the program you choose. Usually, beginner’s functional exercises are appropriate for those who can’t do push-ups, but it’s also essential that they be performed with strong intent and a lot of effort to be successful. Whilst they may appear easy at first, they will serve as the basis for you to do more challenging workouts as you progress [5].
Intermediate Functional Strength Training
Once you’re past the beginner stage, you can start incorporating more diverse and challenging functional strength training exercises to change up your routine. At this point, your body is starting to feel the changes that the program has on you, and you’ll notice that you’re becoming leaner and, at the same time, building your muscle strength. Below are some examples of more intermediate exercises:
Deadlifts
Goblet squat
Single-leg dumbbell row
Front squats.
How to Maintain and Maximise Functional Strength Training?
Whether you are an athlete or just looking for a new workout regimen, starting a functional training routine can help enhance your workout. There is no such thing as a one-size-fits-all approach to functional training. Everyone's benefits and negatives are varied, depending on their goals, the workouts they do and other factors [6].
However, functional strength training is relatively easy to maintain. Integrating it with other workouts helps in getting the most out of it. You can start by incorporating 30-minute sessions, three times a week. If you are planning to do functional strength training the same day as traditional strength training, it would be better to start with the functional training moves first.
However, although functional training is fairly safer than other types of exercises, there is still a possibility of injury. That’s why functional training should be introduced gradually. Start with lighter weights and fewer reps to minimize the risk of injury, especially to the back and shoulders, then gradually increase to heavier weights and more reps in following sessions.
To get the most out of your workout, follow these tips so you can keep your training safe and effective [7].
Pay close attention to your form, particularly when it comes to the core (primarily the abdomen and hips) and shoulder stability. Improper form can increase the risk of injury and slower gains.
Start your routine by warming up for 5-10 minutes and end by cooling down for another 5-10 minutes.
Focus on your breathing.
Gradually increase weight or resistance as you go to challenge the muscles.
Maintain a consistent schedule and routine with rest days in between.
FAQ:
1. What are some examples of functional training?
Complex and detailed physical motions seen in hobbies like yoga entail different mixes of flexibility and resistance training that can aid in the development of your functional training program. Exercises, such as diversified lunges, also use multiple joints in the muscle and lunges prepare your whole body for everyday chores and activities.
2. Are squats a form of functional strength training?
Yes, squats are a part of the exercises that involve functional strength training. Generally, exercises that involve a high level of joint movement or flexible body movement can be a part of the training, but it is still best to consult your trainers. They can assist you in planning out an appropriate functional strength fitness program for you.
If you need help to achieve your fitness goals, we, at Rapture Fitness, offer functional and fun group training sessions. Book a free trial now!
References:
[1] “Functional Fitness Training: Is It Right for You?” Mayo Clinic, 4 Sept. 2019, www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/functional-fitness/art-20047680.
[2] Ferraro, Kathleen. “Traditional Vs. Functional Strength Training: What’s the Difference?” Byrdie, 9 Aug. 2021, www.byrdie.com/traditional-vs-functional-strength-training-5116063.
[3] “8 Benefits of Functional Training.” Core Health & Fitness, 6 Jan. 2021, corehandf.com/8-benefits-of-functional-training.
[4] Davis, Nicole. “Why Functional Fitness Is Important for Everyone.” Healthline, 23 Apr. 2020, www.healthline.com/health/fitness/functional-fitness-adults#single-leg-lift.
[5] Sinicki, Adam. “An Easy Functional Training Workout for Beginners.” The Bioneer, 4 Jan. 2021, www.thebioneer.com/functional-training-workout-for-beginners.
[6] “How to Exercise With Functional Training.” WebMD, www.webmd.com/fitness-exercise/how-to-exercise-with-functional-training#1-4.
[7] “7 Tips for a Safe and Successful Strength-Training Program.” Harvard Health Publishing, 1 Jan. 2015, www.health.harvard.edu/exercise-and-fitness/7-tips-for-a-safe-and-successful-strength-training-program.