Functional strength refers to the strength required to make typical daily activities easier to manage. The American Council on Exercise states that your main objective in improving functional strength should be to transfer strength improvements from one movement to other movements to enhance performance. This is accomplished by enhancing your entire neuromuscular system. It is important to train an actual movement, not just the muscles involved in the movement. Think in terms of complete motions such as lifting grocery bags or carrying a child when training for functional strength.
Bodyweight Exercises
Performing exercises using only your own bodyweight involves multiple muscle groups and benefits functional strength. Exercises such as chin-ups, pushups, sit-ups and squats are difficult and create strength that will make daily activities that involve pushing, pulling or squatting easier.
Calisthenics
Calisthenics require no equipment and feature a cardiovascular element as well as some muscular development. Plyometrics, or jump training, builds endurance and power in your legs. Exercises such as burpees, the bear crawl, the crab walk and explosive jumping jacks work multiple groups of muscles as well as your heart and lungs.
Compound Exercises
A compound exercise uses different muscle groups as part of a weight-lifting movement. Exercises such as the bench press, deadlift, clean and jerk and bent-over row are examples. Compound exercises are the opposite of isolation exercises such as biceps curls that work a specific muscle. Exercises such as the clean and jerk, where you lift a weight from the floor up to chest level, then press it overhead, mimic movements you might make in daily life.
Dumbbell Exercises
Dumbbells may give you a more realistic experience that barbells or machines. Dumbbells require you to use coordination, and you can use just one arm or alternate to make it seem more like movements you would make in real life. Possible exercises include shoulder presses, rowing motions, biceps curls or bench presses.
References
- American Council on Exercise: What Is Functional Strength Training
- Not Your Average Fitness Tips: Functional Strength Training Workout Routine
- Real-Strength-Training.com: Functional Training -- Myth vs. Reality
- Bodyweight Exercise Tips: 12 Basic Bodyweight Exercises to Build Tremendous Functional Strength
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