What is Functional Strength Training?

What is Functional Strength Training


What is Functional Strength Training?

Let's dive into what functional strength training is all about. Each of us carries out daily tasks that involve lifting, pushing, pulling, twisting, bending and squatting. Functional strength training involves performing exercises that imitate these everyday movements, for example, performing squats mimics the movement of getting on and off a chair or a toilet seat. 

The dynamic approach that functional strength training has makes it the most relevant form of exercise to perform, due to its similarities to daily life. If your fitness goals are aimed at improving your overall fitness and daily functions, this is the perfect training to help reach those goals. Functional strength exercises enhance essential abilities required in day-to-day life including strength, coordination, balance and flexibility.

Let's take a deeper look into what’s involved in functional strength training and the benefits that come along with it.

What is the Difference Between Functional and Traditional Strength Training?

Identifying the difference between functional and traditional strength training is seen through their approaches to exercises. 

Functional strength training focuses on improving your body’s ability to perform everyday tasks. This involves carrying out exercises that strengthen multiple muscle groups simultaneously. As functional strength training mirrors the movements of everyday tasks and activities, it enhances overall strength and mobility, increasing the efficiency of your daily performance.

When it comes to traditional strength training, it involves performing exercises that target specific muscle groups. This is typically carried out with weights like dumbbells and barbells or machines. Isolated exercises, for example, are a traditional strength training exercise which primarily builds muscle mass and strength. This results in increased efficiency and ability to carry out tasks that you may have struggled to do before.

Are Pull Ups Functional Strength Training?

pull up functional strength training

Pull-ups are considered a functional training exercise due to multiple different muscle groups being used when performed. The exercise engages muscles in your arms, back and core simultaneously, which are the types of muscle groups used when performing everyday activities. This makes it a relevant and functional exercise.

Including pull-ups in your workout will effectively build your upper-body strength which can assist in daily tasks including carrying the shopping or moving furniture or other tools and appliances. Staying consistent with these exercises will enhance your overall fitness, build your overall strength, and make day-to-day activities easier to manage.

Are Push Ups Functional Strength Training?

push up functional strength training

Push-ups are considered part of the functional strength training group. As this popular exercise just uses your body weight, it can be performed wherever you desire.  When performing this exercise, several muscle groups are being engaged including your core, shoulders, chest and triceps. Carrying out this exercise imitates daily activities including pushing doors open, lifting yourself off a chair or bed and pushing yourself up off the ground.

Building strength in the muscles of your upper body will enable you to be more efficient with everyday tasks and activities, making them feel easier to carry out. Performing these functional strength exercises will benefit your overall health and well-being by promoting an active lifestyle and reducing the risk of injury.

Benefits of Functional Strength Training

Functional strength training has numerous benefits that can help develop your overall health and strength. Some of these include:

  • Enhanced everyday functionality - this particular type of training helps to make everyday tasks easier to perform as functional strength training mimics the movements that are carried out in these tasks.

  • Improved joint mobility and stability - functional strength exercises are beneficial for the joints as there are multiple joint movements within these exercises. This increases joint strength, stability and flexibility.

  • Long-term health - consistently carrying out functional strength training has long-term benefits as it promotes and maintains an active lifestyle, therefore as you age, you are still managing to carry out daily tasks that can usually be challenging as you get older.

  • Improved muscle balance - multiple different muscle groups are being engaged when performing functional strength exercises, which reduces the risk of any muscle imbalances.

  • Injury prevention - the risk of injury can be reduced through functional strength training as several different muscle groups that are used in everyday tasks are being strengthened.

  • Improved core strength - core strength can be increased through functional strength training which can improve overall stability, providing a strong foundation when carrying out the different movements involved in everyday activities.

Build Your Strength With Village Gym

Village Gym is the perfect place to build your strength to make everyday tasks that little bit easier. We have gyms across the nation that can help you achieve your fitness goals. Our gyms are equipped with state-of-the-art equipment designed for individuals of all fitness levels, making everyone feel welcome at our gyms. 

If you are looking for something a little different, we have several different fitness classes available for people at all stages of their fitness journey. If you need a post-workout cooldown, take a dip in our refreshing swimming pool, which can be followed by one of our other luxurious amenities including the sauna and steam room.

Or, sign up to our Village Advance Plan to kickstart your functional strength training journey the right way.

When beginning a new exercise routine it’s important to consult with a fitness professional or healthcare provider before commencing, to ensure you are safe and medically fit to do so.

FAQs About Functional Strength Training

How many times a week should you do functional strength training?

This is dependent on each individual's fitness levels and goals. A good starting point is 2-3 workouts per week, providing your muscles with enough exercise to build strength whilst also receiving adequate recovery time.

What is an example of functional strength training?

An example of functional strength training is squatting. This movement engages different muscle groups including the glutes, quadriceps, core and hamstrings. This movement is used every day when standing up and sitting down on a chair or toilet.

Can you build muscle with functional strength training?

Yes, by performing functional strength exercises you are engaging multiple muscle groups simultaneously, putting stress on the muscles which promotes muscle growth.

Can you lose weight with functional strength training?

Yes, functional strength training engages multiple muscle groups simultaneously which elevates the heart rate and improves metabolism which encourages calorie-burning during your workout. To make weight loss more efficient, combine your functional strength training with a balanced diet to achieve your goals. 


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