When it comes to boosting your physical activity levels, doing something is always better than doing nothing. “I always advise my clients that the most effective exercise is the one they are willing to engage in,” says Austin “Ozzie” Gontang, a licensed psychotherapist and the director of the San Diego Marathon Clinic. Finding forms of exercise that mimic activities you already perform can be beneficial, which is the core concept behind functional strength training. “Functional strength training replicates movements you do daily, enhancing your capacity to carry out these tasks with greater ease,” explains Gontang.
Here’s an overview of what functional strength training is and some information about its health advantages.
**What is Functional Strength Training?**
Functional strength training, also known as FST, is a workout routine “crafted to enhance the strength and coordination of muscles utilized in everyday activities and specific sports,” according to Dr. Michael Fredericson, director of the physical medicine and rehabilitation division at Stanford University. It uses movement patterns to improve balance, flexibility, and neuromotor control through techniques involving rotation, stretching, locomotion, and level changes. Participants in FST experience a wide range of movements depending on their goals and abilities, as explained by Brad Schoenfeld, an exercise science professor at Lehman College.
Strength training is a crucial component of FST but is executed differently; it focuses on multi-joint movements rather than isolated muscle groups. Examples include various squat variations like bodyweight squats, goblet squats, and barbell squats, targeting multiple lower body muscle groups such as the quadriceps, hamstrings, and glutes. Lunges, pressing, pulling, hip hinging, and core stability exercises like planks are also common in FST. Combining these exercises is often recommended to target a broader muscle range.
While FST mainly utilizes bodyweight, equipment like resistance bands, medicine balls, kettlebells, and free weights can enhance workouts by adding variety and challenge.
**What are the Benefits of Functional Strength Training?**
Functional strength training offers cardiovascular and musculoskeletal benefits similar to full-body exercises. It can increase muscle mass, improve body composition, enhance bone density, insulin sensitivity, and lower blood pressure, according to Fredericson. FST can also reduce body fat, boost sports performance, regulate cholesterol levels, and enhance peak oxygen uptake for increased endurance.
Gontang emphasizes that FST offers minimal equipment requirements and can be enhanced with tools like resistance bands and weights to diversify workouts and intensify the challenge.
Functional strength training has been demonstrated to enhance one’s balance and coordination, as well as increase flexibility. By targeting and strengthening the muscles and joints utilized in everyday movements, Functional Strength Training (FST) can help reduce the overall risk of injury, according to experts. When it comes to the debate between resistance training and strength training, it’s essential to understand how to effectively build strength and muscle mass.
Despite its numerous benefits, it is crucial to acknowledge the potential downsides of functional strength training. Dr. Fredericson warns that injuries are a significant concern in FST, often stemming from improper movement techniques or unsupervised equipment use. Common injuries associated with FST typically involve the shoulder and lumbar regions. Furthermore, risks are heightened in high-intensity functional training and with specific exercises like burpees and squats, according to Dr. Fredericson. Additionally, certain medical conditions may complicate the safety and effectiveness of any form of resistance training, including functional strength training.
It is emphasized by Gontang that individuals should consult a healthcare provider to address any existing health conditions or injuries before embarking on a new exercise routine. Learning correct form and techniques from a qualified fitness professional is also crucial. Ensuring safety and efficacy in functional strength training is paramount, given its potential risks. This article was originally published on USA TODAY, shedding light on the concept and importance of functional strength training.
