Functional strength training simply means training our bodies to better perform the types of movements we use in everyday life.
When you isolate body parts, as you sometimes do with traditional strength training, you end up training your muscles but not your movements. One way to change this is to look for ways to make strength training more functional:
- Emphasize free weights: Machines have a place in strength training, but they offer so much support that the body doesn’t have to work as hard to maintain balance and form. In real life, we don’t have that kind of support. Using dumbbells, bands or cables forces your body to create its own support, which leads to a stronger body overall. Use them in conjunction with compound exercises such as squats, lunges, shoulder presses, etc. Start with 3-4kg dumbbells and progress to 8-10.
- Deploy this Kernel: Core muscles are often neglected in training, but they are essential to everything we do. They are stabilizing muscles that help keep you upright (improved posture) and improve balance. They allow you to use your other muscles more effectively in your arms and legs. The core consists of the back and abdominal muscles, and there are others that are deeper, such as the transverse abdominis.
- Use a stability ball: Doing some exercises on a ball, such as chest presses or pushups involves more stabilizers, the muscles that work to protect the joints and maintain alignment.
- Combine moves: We usually do a combination of movements during the day. We fly forward to open a door, then spin as we go through. Combining strength exercises together, such as the forward lunge or squat with an overhead press can mimic this dynamic movement pattern.
- Try unilateral exercises: Squatting with one leg or using one arm at a time for movements like flyes or chest presses forces your core to engage as well as your stabilizers, making these movements more functional and challenging. One arm movements add functionality while also doing a great job of building muscle mass.
- Use more compound mass, large muscle mass, multi-joint exercises and less isolation movements: Isolation movements often provide the finishing touch that give bodybuilders the polished look that many strength athletes lack. Therefore, bodybuilders should definitely use isolation movements like machine flyes, leg extensions, and lateral raises to complete their routines. However, doing mostly isolation movements is wrong. Multi-joint compound exercises like squats, presses, and rows are unsurpassed for strength, muscle mass, power, and function, and should remain in a bodybuilder’s program year-round, even before competitions.
Getting creative with your workouts can create functionality while making your routines more fun. These functional workouts offer new ideas on how to train your body. There are four functional exercises to help you get the most out of it
your body, ie:
- Push-ups: Start with wall push-ups and work your way up to placing your hands on the kitchen counter. You can make 5-6 while you wait for the microwave to finish. They support your chest, arms, abs and back.
- Squats or lunges: Most squats, lunges and lunges include an element of squatting or lunging. Remember to push your butt out and don’t let your knees go past your toes. You’ll strengthen your knees, quads and hips.
- Bag Lift: Every time you go shopping, strengthen your arms by lifting a bag 6 times in front, side and back. You can also do a modified biceps curl. Just remember to keep your shoulders back and abs tight while working your arms.
- Lift: Lift the heavy bag of pet food or laundry basket by squaring your feet shoulder-width apart, squatting down, grabbing the plate and pushing up with your feet. Put it down and do it again. If your knees hurt, practice lifting from a chair until you get stronger.
Remember, the time you spend developing dynamic strength, flexibility and agility carries over into your daily activities, making life a little easier.
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The Content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have about a medical condition.
