Increasing strength serves a purpose beyond just achieving a toned physique. It plays a crucial role in ensuring good health and a high quality of life. Strong muscles contribute to enhanced bone density, stability, cardiovascular health, brain function, and various other benefits. Therefore, we are presenting the top functional training workouts that can assist in developing functional strength for daily activities, providing you with all the motivation needed to commence your journey right away.
“While functional training and strength training are both good ways to build muscle mass and endurance, functional training focuses more on movements that mimic everyday activities like climbing stairs, lifting things from the ground, or carrying groceries,” explains Ronny Garcia, CPT, Blink Fitness. “Functional training promotes coordination, balance, and flexibility while working multiple muscle groups at the same time.”
Before starting any vigorous form of training, it’s always wise to speak with a medical professional and a certified personal trainer to ensure you’re using proper technique and form.
Below are seven stellar functional training exercises to build everyday strength.
Squats
Squats replicate movements you do every single day, such as sitting down and standing back up, squatting to tie your sneakers, and picking something up off the ground.
“By building your glutes, quads, hamstrings, and core with this exercise, you will improve your strength and full-body stability, making these movements that you do all the time easier,” Garcia stresses.
How To Do It:
- Stand tall with your feet shoulder-width apart.
- Press your hips back, bend your knees, and keep your chest tall as you lower into a squat.
- Descend until your thighs are parallel to the floor.
- Rise back up.
- Complete 3 sets of 12 to 15 squats.
Lunges
Lunges boost your stability, balance, and leg and core strength, similar to climbing stairs or walking.
How To Do It:
- Take a big step forward.
- Lower into a lunge until your knees are at a 90-degree angle.
- Push through your front heel to return to standing.
- Switch legs.
- Complete 3 sets of 12 to 15 reps per side.
Deadlifts
“Deadlifts are a great functional exercise to prepare your body to pick objects up from the ground more easily—without injuring yourself,” Garcia tells us.
How To Do It:
- Stand tall with your feet hip-distance apart.
- Hold a barbell or set of dumbbells before you.
- Hinge at your hips, keep your back flat, and lower the weights down your legs toward the floor.
- Press through your heels to return to the start position.
Pushups
“Pushups are a great way to work on your upper body and core strength, mimicking movements like pushing open doors or supporting yourself as you get up from the ground,” says Garcia.
How To Do It:
- Begin in a plank with your hands just outside shoulder-width.
- Lower your chest toward the ground, keeping your back straight.
- Press back up.
- Complete 3 sets of 12 to 15 reps.
Kettlebell Swings
This explosive exercise can help prepare your body for carrying heavy objects and lifting weights.
How To Do It:
- Stand with your feet shoulder-distance apart.
- Hold a kettlebell with both hands.
- Press your hips back to swing the kettlebell between your legs up to chest level.
Farmer’s Carry
“[This exercise] improves your grip and core strength and improves your overall body stability,” Garcia points out.
How To Do It:
- Hold a heavy kettlebell or dumbbell in each hand.
- Stand tall and walk forward while keeping your chest tall and core tight.
- Complete 3 sets of 30 to 60-second walks.
Planks
This exercise boosts your core strength, which promotes better balance and posture to complete daily activities.
How To Do It:
- Hold a high or forearm plank for 3 sets of 30 to 60 seconds.
Frequently Asked Questions
What is functional training?
Functional training involves exercises that mimic movements of daily life or specific activities to improve strength, balance, and flexibility. It focuses on working multiple muscles and joints together rather than isolating specific muscles.
Why is functional training important for building strength?
Functional training helps in building overall strength, improving coordination, balance, and stability. It can also prevent injuries by strengthening muscles that are commonly used in everyday activities.
What are the 7 best functional training exercises to build strength all over?
Squats
Deadlifts
Push-ups
Pull-ups
Farmers Walk
Planks
Battle Ropes
Squats target multiple muscle groups like quadriceps, hamstrings, and glutes. They help in improving lower body strength and overall stability.
Deadlifts work on the posterior chain including the lower back, glutes, and hamstrings. They are great for building overall strength and functional movement patterns.
Push-ups are a functional exercise that targets the chest, shoulders, triceps, and core muscles. They help in improving upper body strength and stability.
Pull-ups engage the back, shoulders, and arms. They are excellent for building upper body strength and improving grip strength.
Farmers walk involves walking while holding heavy weights in both hands. It targets the core, shoulders, and grip strength, enhancing overall functional strength.
Planks are effective for strengthening the core muscles, improving posture, and stability. They engage multiple muscle groups simultaneously.
Battle ropes are great for cardiovascular conditioning and full-body strength. They engage the arms, shoulders, back, and core, making them an excellent functional training exercise.
