Functional Strength Training 101

Functional strength training has emerged as a cornerstone of modern fitness, bridging the gap between traditional gym workouts and the physical demands of everyday life. Unlike conventional strength training, which often isolates specific muscle groups, functional strength training emphasizes movements that replicate real-world activities. This approach not only builds muscle but also enhances overall functionality, making daily tasks easier and safer.

While there is some controversy surrounding the effectiveness of functional training, I will provide evidence as to why I, as a coach, use it as one of many modalities to help my clients get stronger both in and out of the gym, improve their quality of life, move out of pain, and enhance their athletic ability.

What is Functional Strength Training?

Functional strength training focuses on improving the body’s ability to perform everyday activities, ranging from lifting and carrying objects to more complex movements like bending, twisting, and reaching. The goal is to enhance the body’s natural movement patterns, thereby increasing strength, stability, and mobility.

Functional training typically involves compound movements that require multiple muscle groups to work together, enhancing coordination and muscle synergy. A strong core is fundamental, as it supports balance and power in all movements. Unlike traditional strength training, which focuses on isolated muscle groups and maximal strength, functional training emphasizes dynamic, multi-joint movements that replicate real-life actions.

Some groups have taken this philosophy to its extreme by mimicking hand positioning and arm angles during specific applications. While this may make sense logically, the evidence does not clearly show whether it is more, less, or equally effective as traditional training in reducing injury risk or improving athletic ability. Fortunately, we know a lot about traditional strength training, and it has proven to be effective in many areas.

To me, functional strength training puts equal emphasis on both the words “functional” and “strength.” You can perform all the functional movements in the world, but without sufficient strength, those movements are essentially useless. This is where I find myself in the middle of the controversy. Both sides have valid points. We should aim to be as functional as possible and mimic important movements from daily life, such as getting up and down from seats (squats), picking up boxes (deadlifts), going up stairs (lunges, step-ups, single-leg hinging), and reaching for items on a top shelf (overhead press). However, as these movements become more advanced, we might focus too much on the movement itself, neglecting strength building. Studies show that simply getting stronger dramatically reduces injury risk and increases athletic performance.

Therefore, I believe we need to strike a balance between improving the quality of movement and building strength and muscle.

Benefits of Functional Strength Training

Functional strength training offers numerous benefits:

• Improved Daily Activities: By mimicking daily tasks, functional training makes them easier to perform, reducing the risk of injury.
• Enhanced Athletic Performance: Athletes benefit from improved coordination, strength, and agility.
• Better Balance and Coordination: Exercises challenge the body’s balance and coordination, reducing the risk of falls.
• Increased Muscle Strength and Endurance: Compound movements engage multiple muscle groups, leading to more efficient and functional muscle development.
• Flexibility and Mobility: Movements enhance flexibility and mobility, preventing injuries and promoting overall body health.

Evidence

Numerous studies have shown functional strength training to be as effective as traditional strength training at reducing injury risk, with some studies indicating superior outcomes in certain parameters. For example, a randomized controlled trial comparing traditional training, functional training, and stretching found:

• Both functional training (FT) and traditional training (TT) improved muscle strength and power in active elderly women after 12 weeks.
• FT was more effective than TT in improving dynamic agility/balance and cardiorespiratory condition.
• FT and TT were equally effective in improving joint mobility and strength components, but FT was more effective in improving determinants of gait ability.

Gait ability, agility, balance, and cardiorespiratory condition are crucial aspects of health. As we age, our walking speed decreases due to reduced VO2 Max, balance, and leg movement speed. Improving these markers likely reduces falls in the elderly, a major cause of death in people over 65. A slower walking speed is also associated with early mortality.

Other studies such as this one have found similar results with both traditional training and functional training providing similar benefits. Functional training however ends up having a greater benefit across a wider variety of physiological measures.

Other Types of Training

What are the main differences between functional strength training and traditional training? First, let’s talk about stability. Stability is the body’s ability to resist and control forces from various angles. For example, during a squat, high stability means the knee remains steady and does not move side to side; it stays firm on the way down and up. Reducing the base of support, such as shifting from bilateral (two legs) to unilateral (one leg) exercises, is a great way to challenge stability.

On the other hand, consider cable and pulley machines. If you’ve been to a gym, you’ve seen machines spread across the floor. Some believe machines are useless, but this view is short-sighted. It depends on your goal. Machines provide “too much stability” by supporting your body, which means you don’t need to create stable joints. This allows you to focus on lifting more weight and performing more repetitions, making machines excellent for muscle-building goals.

Thus, we have a spectrum: exercises with a small base of support require high stability, while gym machines demand low stability. Which is more functional? For a 65-year-old client with knee injuries and balance issues, should I choose a machine or challenge their stability with exercises on the floor? The correct choice is feet on the floor. Once stability improves, we can progress to muscle-building activities. While machines offer muscle-building benefits, focusing on them first could worsen knee issues and cause other problems like back or hip pain.

Functional Strength Training for Everyone

Functional strength training is beneficial for both athletes and the general population. Regular individuals can experience increased energy levels, enhanced mental health, and better posture. Exercises such as bodyweight squats, lunges, push-ups, and planks can be easily incorporated into daily routines.

For the elderly, functional strength training helps maintain mobility and independence. Studies have shown improved physical function, fewer falls, and enhanced mental health among older adults who engage in functional training. Recommended exercises include chair squats, step-ups, wall push-ups, and seated marching, all of which improve balance, strength, and flexibility.

Key Components and Getting Started

Functional strength training includes core stability, multi-joint movements, use of body weight and free weights, and balance exercises. To get started:

1. Warm-Up: Begin with a 5-10 minute warm-up of light cardio and easier versions of the movements you’re going to perform in the workout. If squatting with a kettlebell, perform a set of 10-15 bodyweight squats to warm up.
2. Bodyweight Exercises: Start with basic exercises like squats, lunges, push-ups, and planks. Weight vests are excellent additions once you’ve progressed enough to add load.
3. Incorporate Weights: Gradually add free weights to increase resistance. Kettlebells are recommended for home workouts, offering convenience and saving time and money.
4. Balance and Flexibility: Include exercises that improve balance and flexibility. Single-leg patterns such as marching, single-leg hinging, and step-ups are highly effective.

Each workout should include a variety of exercises to account for the many different angles and movements of the human body. Each session should have a level change (squat or hinge), a push, a pull, and a core exercise. For example:

• Perform 5-10 squats, then rest for 60 seconds.
• Perform 5-10 push-ups, then rest for 60 seconds.
• Perform 5-10 rows, then rest for 60 seconds.
• Perform 5-10 lying leg lifts.

At the end of this circuit, rest for 2-3 minutes and complete 2-3 rounds, depending on experience level. This basic workout covers many bases and, if performed twice a week, can significantly improve quality of life.

Maintaining consistency involves setting realistic goals, tracking progress, staying accountable, and varying routines to keep workouts interesting. Professional guidance from a certified trainer can provide personalized workout plans, ensure proper form, and prevent injuries.

Functional strength training offers a holistic approach to fitness that benefits everyone, from athletes to the elderly. By focusing on movements that enhance daily activities, improve balance, and build overall strength, functional training promotes a healthier, more active lifestyle. Incorporating functional strength training into your fitness routine is a powerful step towards achieving better health and functionality.