Let’s face it – we would all like tothe flat stomachand the toned buttocks of fitness models and influencers on Instagram, right? However, very few of us will make a career out of our muscles, so it would be much better if we kept our fitness goals more realistic. After all, sport is, first and foremost, health. Strength training is a proven recipe for building muscle and cardio is supposed to melt the love handles - everyone knows that. But with all the different types of workouts, it can sometimes be quite confusing to find the right one for us. Intensive and extremely effective: Functional strength training is the buzzword of the sports scene and has become increasingly popular in recent months. Have you heard of it but can't understand the term? That's why we're here for you! What exactly is functional training and what exercises does it include? We reveal the secret and explain everything you should know about the fitness trend.
We all know that injuries can happen in the gym. But how many times have you heard someone say that they hurt their back while carrying heavy objects? Injuries caused by everyday activities such as standing, lifting, twisting and bending actually happen more often than you think. And this is where functional strength training comes into play. The training method actually has its meaning in its name: function means something like purpose or meaning. And that's exactly what is meant: During functional training, the focus is on all of these everyday movements and the entire deep muscles are stressed at the same time. So it's not about strengthening the individual muscles, but rather improving how they work together. Targeted functional exercises simulate common movements from everyday life and are intendedstabilize the bodyand make him fit as a whole. Functional strength training increases your performance both in everyday life and in sports and also prevents injuries.
The classic core elements of the training method are hopping, jumping, pulling, stretching and pushing. Or to put it more simply – functional strength training describes everything that is not bodybuilding. Definition and muscles come naturally. And the best part? Functional training is suitable for absolutely everyone! It doesn't matter whether you are 20, 40 or 60 years old, a loathe of exercise or a competitive athlete. In order to better master the challenges of everyday life and become fitter, we all benefit from this type of training. At the same time, the training can be easily adapted to your own level and goals and adjusted continuously.
What is the difference between traditional and functional strength training?
Both traditional and functional strength training can help us build strength and muscle. However, the two types of training differ greatly from each other. Traditional strength training is primarily designed to promote muscle growth. To achieve this, you train with a lot of weight and fewer repetitions or even to the point of exhaustion. In addition, traditional strength training always trains individual muscle groups or muscles. For example, bicep curls are just stressfulthe muscles of the biceps, while the rest of the body is neglected. In everyday life, however, there are no movements that are limited to a single joint. Functional strength training, on the other hand, focuses on multi-joint exercises that could be useful for us in everyday life. From climbing stairs to carrying suitcases and groceries, the training method makes us stronger and more agile overall.
Since the core is the main stabilizer of every person, it plays a very important role in functional strength training. The deep abdominal muscles, the shoulder blade stabilizers and the hip abductors are also heavily stressed - all important for a stable and strong body. In contrast to classic training, in which machines guide the movements, in functional training we ourselves are responsible for stabilizing our body, joints, tendons and muscles. And the best part? The training method is extremely flexible and you don't necessarily have to go to the gym. Most functional exercises can be performed either with your own body weight or with free weights and small equipment. Think of medicine balls,Fitness bands, dumbbells, kettlebells, etc. There is no uniform training concept and the training plan depends on our performance goal and fitness experience.
What are the benefits of functional strength training?
Whether you want to build muscle, improve your overall health, or lose weight, functional strength training is the way to achieve all of your goals. There is no other training method that is so efficient and has comparable transfer effects for everyday life. And here are a few reasons why it's worth giving functional training a try.
- More mobility and balance –Functional exercises not only focus on strength and endurance, but also balance and flexibility. Functional strength training stabilizes the entire musculoskeletal system and this is important for people of all ages. A good control over coordination andmobilityautomatically improves our quality of life and makes us less susceptible to injuries.
- Strong core muscles –People spend a lot more time sitting these days than ever before and we've all been there at some pointsevere back painto fight. Functional strength training focuses primarily on strengthening our core. Strong and stable core muscles ensure good posture, which in turn reduces back pain.
- Easily customizable –You don't need a lot of space or expensive equipment for effective functional strength training. Equipment like kettlebells, dumbbells, or medicine balls are all you need. You can train at home or in the gym at any time.
Functional Training Tipps
Do you want to incorporate functional strength training into your fitness program but don't know where to start? What makes an exercise functional varies for each of us and depends on our fitness level and goals.If you are a beginner, you should start with simple movement sequences. Classic exercises from bodyweight training such as squats, push-ups and lunges are ideal for this. And here are a few helpful tips to get you started.
- Work on yours firstCore stability, because it is the basis on which functional strength training is based.
- You should only perform complex exercises after you do the movement patterns several times with the correct form. Once you've mastered the technique, you can increase the difficulty and either increase the intensity or add weights.
- When it comes to functional strength training, quality comes before quantity. To improve your body awareness, always make sure your execution is as clean as possible and keep an eye on your body tension.
Exercises for effective functional strength training
Okay, enough talking! Now that we have already explained everything to you, we can finally get started. For effective functional strength training, incorporate some of the following exercises into your training program and perform the routine at least twice a week. Aim to complete 3 sets of 12-14 reps of each exercise. The last repetitions of the set should be a challenge, but still doable with clean technique. Adjust your weight and slowly work your way up.
- Goblet squat with dumbbells– The good old onesSquatsare undoubtedly among the most effective exercises for functional strength training! This not only trains your legs and buttocks, but also strengthens your torso and back. While barbell squats put a lot of strain on the lower back, goblet squats target the glutes and quadriceps without any additional tension. Hold a kettlebell or dumbbell directly in front of your chest and stand tall with your knees and toes pointed outward. Tense your butt and stomach, push your hips back and squat as deeply as possible.
- Sumo deadlift –In contrast to the classic deadlift, the sumo deadlift places greater stress on both the back and the front of the thighs. You can perform the exercise with either dumbbells or barbells. To do this, stand behind a barbell with your feet slightly wider than shoulder-width apart and turn your toes slightly outwards. Bend your hips and keep your chest upright. Now push your hips back slightly, tense your bottom and grip the barbell closer together with your hands. Be guided by the width of your shoulders. Raise the barbell while pushing your hips forward - at the end of the movement, your hips and knees should form a straight line. Slowly lower the barbell back to the floor - this counts as one repetition.
- Single-leg deadlift with rowsis an excellent exercise to improve your balance and work the whole body at the same time. Stand with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in your left hand and lean forward. Slowly lift your left leg up until your body forms a T. Tense your back and pull the dumbbell to the side. Hold for a few seconds and lower your leg and arm. Do 12-14 reps and repeat on the other side.
- Lunges with rotationshould be an integral part of any functional strength training. Not only are the leg extensions and leg curls trained, but also the abdominal muscles, arms and coordination. Depending on the stride length, the muscle groups are stressed to different degrees. Stand upright and hold a medicine ball or dumbbell directly in front of your chest. Tense your stomach and back, take a step forward and shift your weight to your front foot. Squat down and when you reach the bottom position, turn your upper body to the side. Return to the starting position, step forward with the other leg and repeat. Do 10-12 reps per side.
- Step-ups with shoulder presses– Compound exercises that simulate everyday movements are ideal for any functional strength training. Add this variation to your training program to be able to lift all heavy bags with ease! Stand behind a bench or elevated surface with a barbell or dumbbell in each hand. Tense your back and step onto it with your left leg while pushing the dumbbells up over your head. Return to starting position and repeat on the other side. As you perform, make sure your knee extends over your toe and keep your body stable the entire time.
- Burpee with long jump –Who doesn't know them - the burpees are a real love-hate relationship! They are not easy, but they are demandingthe entire bodyand improve our strength and endurance. Stand with your feet shoulder-width apart and squat down. From this position, place your palms on the floor in front of your body and jump your legs back. Do a push-up and jump your feet forward between your arms. During the jump, stretch your arms upwards, land softly in the starting position and repeat.
