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When it comes to increasing your levels of physical activity, anything is better than nothing. “I always tell my clients that the best exercise is the one you’re willing to do,” says Austin “Ozzie” Gontang, a licensed psychotherapist and the director of the San Diego Marathon Clinic.
But sometimes it can be helpful to find forms of exercise that mimic activities you are already used to doing, which is the very philosophy behind functional strength training. “Functional strength training mirrors movements you do every day, which then increases your ability to perform those daily tasks with greater ease,” says Gontang.
Here’s what functional strength training does is, and some more about its health benefits.
What is functional strength training?
Functional strength training, or FST, is an exercise regimen “designed to improve the strength and coordination of muscles used in daily activities and specific sports,” says Dr. Michael Fredericson, director of the physical medicine and rehabilitation division of Stanford University.
It uses movement patterns to aid balance, increase flexibility and improve neuromotor control, Fredericson explains, and does so through techniques that incorporate rotation, stretching, locomotion and level changes. There’s a large amount of variation when participating in FST, however, as movements performed “will depend on the goal and abilities of the individual,” says Brad Schoenfeld, a professor of exercise science at Lehman College of the City University of New York.
Strength training is another important element of FST but is done differently because it doesn’t focus on isolated muscle groups and instead emphasizes multi-joint movements, also known as compound exercise, to target a broader range of muscles.
Some examples include variations of squats such as bodyweight squats, goblet squats and barbell squats. “These target several muscle groups across the lower body, including the quadriceps, hamstrings and glutes,” says Fredericson. A variety of lunges, vertical and horizontal pressing and pulling and hip hinging are also common strength-based exercises, as are variations of push-ups that include standard push-ups, incline push-ups and decline push-ups. “Core stability exercises such as planks are also recommended in FST because they engage the abdominal muscles, lower back and shoulders,” says Fredericson. A combination of all these workouts are often recommended in order to target a wider range of muscles.
While one of the benefits of FST is that it requires minimal equipment by using bodyweight alone, “you can enhance FST by using tools like resistance bands, medicine balls, kettlebells and other free weights to add variety and challenge to your workouts,” says Gontang.
What are the benefits of functional strength training?
Functional strength training provides many of the same cardiovascular and musculoskeletal benefits associated with any full-body exercise. As a form of resistance training, it can increase muscle mass, “which can improve body composition, increase bone mineral density, enhance insulin sensitivity and lower blood pressure,” says Fredericson. He says FST can also reduce body fat, improve sports performance and aid cholesterol levels. “And this training can improve peak oxygen uptake, thereby increasing endurance,” he adds.
Gontang says that FST has also been shown to improve one’s balance and coordination while also increasing flexibility. And by strengthening the muscles and joints used in everyday movements the way FST does, he adds, “you can also reduce your overall risk of injury.”
What are the downsides of functional strength training?
Regardless of which benefits you may be aiming for, it’s important to be aware of the limitations associated with FST. “Injuries are a significant concern in functional strength training and are often associated with improper movement techniques or unsupervised use of equipment,” says Fredericson. “Common injuries affect the shoulder and lumbar regions.”
Risks are also exacerbated with a type of FST known as high-intensity functional training and “specific exercises like burpees and squats,” says Fredericson. He adds that certain medical conditions may also complicate the safety and efficacy of any form of resistance training, including functional strength training.
Gontang similarly stresses the importance of clearing any health conditions or injuries with a healthcare provide “before you begin any new exercise regimen,” and to “make sure you learn correct form and techniques from a trained fitness professional.”
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