WHAT EXACTLY IS FUNCTIONAL STRENGTH TRAINING?

 

So, what exactly does functional strength training involve, and what health benefits can it offer?

What is Functional Strength Training?

Functional strength training (FST) is a workout regimen aimed at improving the strength and coordination of muscles used in everyday activities and specific sports. Dr. Michael Fredericson, director of the physical medicine and rehabilitation division at Stanford University, explains that FST uses movement patterns to improve balance, flexibility, and neuromotor control. These patterns often incorporate rotation, stretching, locomotion, and level changes.

FST can vary greatly depending on the individual’s goals and abilities, as Brad Schoenfeld, professor of exercise science at Lehman College of the City University of New York, points out. Strength training is an essential part of FST but is approached differently than traditional methods. Rather than isolating specific muscle groups, FST focuses on multi-joint movements (also called compound exercises) to target a wider range of muscles. Examples include variations of squats (such as bodyweight squats, goblet squats, and barbell squats), lunges, vertical and horizontal pressing and pulling, and hip hinging exercises. These movements engage multiple muscles in the body, including the quadriceps, hamstrings, glutes, and core.

Core stability exercises, like planks, are often included in FST since they engage the abdominal muscles, lower back, and shoulders, helping to improve overall body stability. The combination of these exercises provides a balanced workout, targeting a broad array of muscle groups.

While bodyweight exercises alone are effective, FST can be enhanced with tools like resistance bands, medicine balls, kettlebells, and free weights, adds Gontang. These tools add variety and challenge to your routine, helping you make the most of your training.

What Muscles Do Squats Work?

Squats are one of the fundamental exercises in FST, targeting muscles across the lower body, including the quadriceps, hamstrings, and glutes. Learning how to properly perform squats is essential for maximizing their benefits and ensuring your body receives the full advantage of this movement.

Benefits of Functional Strength Training

Like any full-body exercise, functional strength training offers cardiovascular and musculoskeletal benefits. As a form of resistance training, it helps increase muscle mass, improve body composition, and enhance bone mineral density. FST can also improve insulin sensitivity and lower blood pressure. Additionally, it has been shown to reduce body fat, improve sports performance, and aid in maintaining healthy cholesterol levels. Dr. Fredericson adds that it can boost peak oxygen uptake, ultimately enhancing endurance.

Gontang emphasizes that FST can improve balance, coordination, and flexibility, while also reducing the risk of injury by strengthening muscles and joints used in everyday activities.

Functional Strength Training vs. Strength Training

While FST is a form of resistance training, it's different from traditional strength training in its emphasis on functional movement. Traditional strength training often isolates specific muscle groups, while FST focuses on compound movements that mirror daily tasks, improving overall movement efficiency.

Potential Drawbacks of Functional Strength Training

Though FST has many benefits, it’s essential to be aware of potential downsides. Injuries can occur if proper form isn’t maintained or if equipment is used unsupervised. The shoulder and lumbar regions are particularly susceptible to injury, especially in high-intensity forms of FST like burpees and squats. Additionally, specific medical conditions may complicate the safety and effectiveness of any form of resistance training.

Both Dr. Fredericson and Gontang emphasize the importance of consulting a healthcare provider before starting any new exercise regimen, particularly if you have existing health conditions or injuries. It’s also vital to learn the correct techniques and form from a trained fitness professional to minimize the risk of injury.

Conclusion

Functional strength training is an effective way to improve overall strength, flexibility, and coordination while mimicking everyday movements. By incorporating compound exercises and utilizing minimal equipment, it offers a versatile approach to fitness that can benefit a wide range of individuals. Just be sure to approach it with proper guidance and caution to enjoy its full range of benefits while minimizing potential risks.