What is Functional Strength Training Defined & Sample Workouts
What is Functional Strength Training Defined & Sample Workouts
Decades ago the phrase ‘functional strength training’ would have been redundant, as the goal of all weight training was to prepare for sport. But at the beginning of the 21st century most gym-goers were not looking to improve their performance in sport, but instead, were chasing aesthetics.
Today, however, is a different story. The term ‘functional’ is being used more than ever and describes a certain type of training.
Functional Strength Training Defined
Functional strength training is a form of exercise that focuses on developing strength in patterns that are used in everyday life. This type of training involves free weights, gymnastic moves, and aerobic training. The word functional highlights how this type of training helps build a body that is better suited for the requirements of daily life and strength underlines how this type of training creates a body that is better at producing force.
Who is Functional Strength Training for?
Functional strength training is a type of exercise that anyone can benefit from, as the goal of this training is to better prepare participants for their everyday lives.
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How to do Functional Strength Training
One of the benefits of functional strength training is that it can be done with very minimal equipment. The foundation of functional training is built on six movement patterns: squat, lunge, push, pull, bend, and core. Training in these six movement patterns can be done in numerous environments including a garage gym, bix box gym (think Gold’s), school recreation center, functional fitness gym, OPEX Gym, and basically anywhere with space and some free weights.
How to start this type of training depends on your previous training history.
Beginner Functional Strength Training
When beginning functional strength training a trainee should focus on learning how to do the basic movement patterns and building motor control of their muscles. Since these trainees are so new they can train the full body multiple times a week, as they will be able to adapt and recover very quickly. These types of trainees would benefit from training under the watchful eye of a coach in a functional fitness gym.
Intermediate Functional Strength Training
After training consistently for a couple of years, participants in functional strength training are considered intermediates. These trainees should focus on a couple of the six-movement patterns in each training day. An example of an intermediates’ training day could include pulling and squatting on the same day. These clients will take longer to recover and need to spread out training between body parts to allow for adequate recovery
Advanced Functional Strength Training
The advanced trainee is someone who has been training for multiple years consistently. These trainees should only focus on one movement patterns per session, for example, bending. People in this category will progress slowly as their rate of adaptation will have slowed drastically. To continue their progression advanced trainees typically work with high-level fitness coaches.
Sample Functional Strength Training Program
Beginner Functional Strength Training Workout:
5 Minute Warmup on Bike or Treadmill
A1) Cable Split Squat @2121; 10-12 reps x 3 sets, rest 90 seconds (squat/lunge)
A2) Seated Cable Row @2121; 10-12 reps x 3 sets, rest 90 seconds (pull)
B1) Dumbbell Bench Press @2121; 10-12 reps x 3 sets rest 90 seconds (push)
B2) Single Leg Landmine Romanian Deadlift @2121 10-12 reps x 3 sets, rest 90 seconds (bend)
C) Front Leaning Rest (Plank) accumulate 2 minutes (core)
Intermediate Functional Strength Training Workout:
5 Minute Warmup on Bike or Treadmill
Movement Specific Warmup
A) Deadlift @21X1; Build to a tough set of 8 (bend)
B) Barbell Bench Press @21X1; 6-8 reps x 5 sets, rest 2:00 minutes (push)
C1) Single Leg Hip Extension @30X2; 10-12 reps x 3 sets, rest 90 seconds (bend)
C2) Neutral Grip Single Arm Kettlebell Press @20X1; 10-12 reps x 3 sets, rest 90 seconds (push)
Advanced Functional Strength Training Workout:
5 Minute Warmup on Bike or Treadmill
Movement Specific Warmup
A) Seated Box Jump; 3-5 reps x 5 sets, rest 90 seconds (bend)
B) Clean Pull; 1-1-1 reps x 5 sets, rest 3 minutes (bend)
C) Deadlift @20X0; 2-3 reps x 4 sets, rest 3-4 minutes (bend)
Functional strength training is a form of exercise most people can benefit from and on top of that, there is a need for functional fitness coaches. As a functional fitness coach, you have the opportunity to impact many lives, while creating a sustainable and successful career.
The kicker? Becoming a coach doesn’t require a four-year degree. Learn the basics of functional fitness coaching and calculate how much you can make as a coach in our free Professional Coaching Blueprint.
