What Is Functional Strength Training? 

A Comprehensive Guide for Athletes

Functional strength training is training that applies to your daily life. For instance, when you pick up a bag of groceries, you’d likely bend down, grab the groceries with both arms, and cradle them against your side. The different muscles used in this sequence involve your legs, lower back, shoulders, and core.

Functional training targets those muscles that you need to use for your daily routines. Functional training can be sport specific. A golfer might spend extra time working on their shoulders, legs, and abdominal muscles because they help generate power for their swing. It might not be as beneficial for them to bench press because they want to keep their upper body flexible. Flexibility helps them rotate through the ball. 

Studies have shown that functional strength training increases your strength and endurance. The U.S. Army uses functional strength exercises to “mimic movements experienced in combat situations.”

This article will explore the benefits of functional strength training, as well as some exercises to try. 

Functional Strength Training vs. Traditional Strength Training

Traditional strength training typically focuses on one muscle group at a time. The goal is to isolate muscle groups and target them for growth. You might work your chest and arms on one day and your legs and back on another day. The purpose of traditional strength training is to get stronger. Often, you’ll perform low repetitions with as much weight as possible to gain muscle and strength. 

Functional strength training is when you work more than one muscle group concurrently to help make your daily movements better. Compound weightlifting exercises are functional. Compound means that the lift exercises more than one muscle. For instance, a barbell curl isn’t compound because you’re just working your bicep. A squat, which works your lower body and core, is a compound movement. 

Functional strength training helps people who sit behind a desk for 8 hours a day stay more flexible. It can also keep you mobile, particularly as you age when your body loses its flexibility. People who work in jobs that involve daily activity, like mail carriers or carpenters, naturally use functional strength training to complete their work. Athletes perform functional strength training by imitating movements in their sport. Offensive linemen in football often perform a drill where they push a heavy sled. It’s the same movements they must make in games when they must block or push away defensive players to open space for their running backs.

Getting Started with Functional Strength Training

Anyone can benefit from functional strength training. Anyone who’s lost some mobility or just wants to stay fit can benefit from starting a functional strength program. Athletes who need sport specific exercises to gain strength and power will want to add some functional strength exercises to their workouts. Remember to always consult a physician before you begin a training program.

      Beginner Functional Strength Exercises

• Bodyweight Squats: Without weights, spread your legs out wider than shoulder-width apart and point your toes outward. Stand up straight with your arms parallel to the floor. Bend down until your bottom is parallel to the floor and then push yourself back up. You should feel your core, hips, and legs working as you move through each squat.
• Modified Pushups: For anyone who struggles with a regular pushup, a modified pushup is a good option. Start with your kneecaps on the ground with your legs crossed. With your arms straight and extended to the ground and your hands even with your shoulders, lower your chest to the floor. Move downward as far as possible and then push yourself up. Some people might be able to touch their chest to the floor. Others might only be able to get halfway to the floor. This works out your chest, core, and shoulders.
• Step-Ups: Stand in front of a small stool with your legs shoulder-width apart. Step onto the stool with your right foot and follow with your left foot. Step down and repeat that sequence starting with your left foot first. Step-ups work your hamstrings, quadriceps, and glutes.
• Superman: Start on your stomach with your arms stretched out in front of you as far as possible. Tighten your core and lift your arms, legs, and chest off the ground. Hold this position for 5 seconds, relax, and repeat. This exercise can help your posture, and it can strengthen the muscles around your spine.

      Advanced Functional Strength Exercises

• Farmer’s Walk: Pick up 2 objects from the floor and carry them at your sides for a specified distance. Repeat this exercise 5 times. This works your grip strength, shoulders, quads, hamstrings, and calves.
• Sled Pull: Attach a rope to a heavy sled that has 2 bars protruding from it. Grab the rope with both hands, and with your knees bent, back straight, and your bottom parallel to the floor, pull the sled toward you with both hands. Once the sled is close to your feet, put both hands on the bars and push the sled back to its original position. This exercise works your back, arms, chest, shoulders, and legs.
• Dumbbell Thruster: Starting in a squatting position with a dumbbell in both hands on your shoulders, thrust upward, or straighten your legs. While moving upward, straighten your arms, pushing the dumbbells over your head as high as possible. This should be a fluid movement. This works your legs, arms, and core.
• Kettlebell Swing: With your legs placed slightly wider than your shoulders and your feet curled inward slightly, pick up a kettlebell from the ground with bent knees. Your lower back should be straight with your shoulders pulled back. Engaging your core, swing the kettlebell shoulder high and then back between your legs. You should be in control, breathing in when you’re pushing the ball up to your shoulders and breathing out on its way down. This works your glutes, hamstrings, core, and back. 

What to Wear When Training

You want to feel comfortable and not worry about what you’re wearing for functional workouts. A workout shirt that fits loosely with good support is important. For women, a high-impact sports bra should give you enough support for high-intensity workouts. Shorts or leggings that have good ventilation are helpful. Your shoes should have plenty of support and be versatile so they can be used for weight training, high-intensity exercises, and running. The type of workout you’re engaging in can make a difference in the kind of clothing you need. If you’re lifting weights, you’ll probably want tighter fitting workout clothes to help protect you from the equipment. High-intensity body-weight exercises call for more loose-fitting clothes. 

Functional strength training is something that can benefit not just athletes but anyone that needs to improve their strength and endurance for daily life.