Want to boost your physical activity? Remember, anything is better than nothing. Austin “Ozzie” Gontang, a licensed psychotherapist and director of the San Diego Marathon Clinic, says, “The best exercise is the one you’re willing to do.” Finding exercises that feel natural can help. This is where functional strength training comes in.
Functional strength training (FST) is about exercises that mimic everyday movements. Dr. Michael Fredericson, from Stanford University, explains that FST aims to improve strength and coordination in muscles we use daily. It focuses on movements that enhance balance, flexibility, and overall body control.
FST involves various exercises that often depend on your goals and physical abilities. Unlike traditional strength training, which targets specific muscle groups, FST emphasizes multi-joint movements or compound exercises. These target multiple muscle groups at once, making your workouts more efficient.
Common FST exercises include different types of squats, lunges, and presses. For instance:
- Bodyweight squats
- Goblet squats
- Barbell squats
- Lunges
- Push-ups (standard, incline, decline)
- Core exercises like planks
Mixing these exercises can engage a broader range of muscles. You can do FST using just your body weight, but adding equipment like resistance bands or kettlebells can make it more interesting and challenging.
The benefits of functional strength training are significant. It’s similar to any full-body workout and helps build muscle mass. Fredericson mentions that it improves body composition, enhances bone density, boosts insulin sensitivity, and can lower blood pressure. Plus, it can help with fat loss, sports performance, and endurance.
Besides these physical benefits, FST also improves balance, coordination, and flexibility. Gontang points out that it strengthens the muscles and joints we use every day, which reduces the risk of injury.
However, there are some risks. Injuries can happen, often due to poor technique or using equipment incorrectly. Some common injuries affect the shoulders and lower back. If you’re considering FST, it’s wise to consult a healthcare provider if you have any health conditions. Learning proper techniques from a fitness professional is crucial for safety.
Overall, functional strength training can be a fun and effective way to get fitter while gearing your workouts towards everyday life activities.
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