Functional strength training

Functional strength training simply refers to training your body to perform every day movements in a better way. All human movements are a combination of various functions. In functional strength training activities and exercises are focused developing core strength and stability.

Functional training exercises tend to be multi joint & multi muscular exercises. For example instead of only moving your arm a functional exercise will involve ,the ankles, keens, hips, spine, shoulders and elbows. If this training is properly applied it can make everyday activates much easier, reduce the risk of injury and improve the quality of life.

Here are a few useful functional exercises.

Medicine ball squat

Even though we lift our groceries from the store to the car and lift our kids with our arms there is more that goes in to it than just our arms. Our back, shoulders and legs also help us carry out this function.

This is the exercise which will help you strengthen your arms, shoulders, back and legs. Stand with your legs spread apart, holding the medicine ball with both hands in front of you. Bend down in a squat simultaneously lowering the ball to the floor, keeping your head straight. Return back to the start position but this time lifting the ball over your head. Perform three sets of 10 reps each, increasing the weight of the ball as your strength increases.

training for functional strength

functional strength training

Dead lifting

Lifting is a very basic yet important movement of any person’s daily life. Whether it be lifting a stack of heavy files in the office or moving washed dishes from the dishwasher to the cabinet our body is constantly working with us to lift things. So it is essential to train our lower back to increase its strength and endurance.

Place a comfortable size weight on both sides of a barbell. Stand with your feet shoulder length apart and bend your knees towards your chest. Reach the middle of the barbell with both your hands gripping firmly. Make sure that you aren’t hunching, lift the barbell off the ground, stand straight holding the weight up to your hip level. Keep holding of as long as you can and then put the Weight back on the ground.


See the video below for further instruction on the deadlift:

Lunge with back row

This exercise will help you improve your posture by strengthening your upper back shoulders, legs and arms simultaneously toning you legs and thighs.

For this hold a 6-8 kilo dumbbell in each hand. Step your right foot forward stretching as far as you comfortably can, bending your knee until it is over your right ankle. Lower your back towards your knee and pull your arms up until they are perpendicular to the floor and now row back extending your elbow. Once this movement is completed move back to your starting position. Continue with the same exercise but this time stepping forward your left leg.

Torso rotation

Your back is involved in 60 percent of all upper body injuries. The key to having a strong back is to have strong oblique muscles. This exercise improves the coordination and strength of all your muscles of the core group.

Sit on the floor with your kneess bent and feet flat on the floor. Hold a medicinal ball in front of your chest with your hands. Rotate your torso to the right, with your right elbow moving towards the floor you are sitting on. Once you have reached the max twist move back to the starting position and rotate to the left. All this while make sure the your maintain your posture and keep the feet flat on the floor.


Author Biography:

Ali Jan Qadir is passionate about art, food and fitness. He loves to shares things he has learned by experience. He is a contributor for a mattress blog, where he talks about things such as which is the best mattress . If you want to learn more about him visit his twitter or Google+ profile.

About Brian

My name is Brian Pankau, and I’m a Marine that has become a certified personal trainer and nutritionist. I have written for numerous publications over the past seven years as a freelance writer on topics such as muscle building, weight loss, healthy eating, and more. I’m here today to bring you the information you need to succeed in your diet and training goals the correct way.