What Is Functional Strength?

You might hear the term ‘functional strength’ and wonder what it means.  A lot of bodybuilders will have muscular physiques and yet not be able to use their muscles for any meaningful purpose in every day life.  A lot of machines in the gym are so specialized there is no way you would replicate the same movement in everyday life.

Functional strength is being able to do some work around the yard and not get blisters.

Ways to train for this: Kettlebells (without gloves).
Once you’ve had a few workouts with these things you’ll get some nice calluses  which will be great at protecting your hands from blisters.  They’ll also prove to any one who shakes/holds your hand that you’re not afraid of hard work!

Functional strength is being able to carry your own luggage by yourself. Forget having to tip the doorman, carry your own suitcases to your room!

Ways to train for this: Suitcase squat or lunge
Just grab some kettlebells (or dumbbells) and squat down to the ground.  Kettlebells are preferred as you can place them on the ground at each rep (simulating the process of picking up and putting down actual suitcases).

Functional strength is being able to move house/apartment and move the furniture by yourself. Don’t go crazy and try to do everything yourself.  But on the other hand, don’t reach for the phone as your first option, humans were built to use more than just their fingers and mouth!

Ways to train for this: Barbell squats or deadlifts.

Fully body compound exercises are great for training your body to lift heavy objects correctly.

Functional strength is never opting for the delivery option when buying whiteware or other heavier things from your local department store – just buy a trolley and get it home and installed yourself.

Ways to train for this: Sandbags.

A sandbag will move and reshape itself as you’re lifting it.  This means you end up using a whole lot of muscles you wouldn’t normally be touching with traditional exercises (which will also be beneficial for moving furniture and things like mattresses).

Functional strength is, when there’s no one there to help you and time is of the essence, being able to wheel your wife in a wheelchair with one hand through a hospital at 11pm at night while carrying the new born baby in your other hand.  Yes, I’ve been in this situation and I can promise you that no amount of bicep curls will be of any use.

Ways to train for this: Situps.

Strong core muscles will enable you manoeuvre around corners easily.  You need to opt for situps over crunches, as situps are more of a compound movement (use a greater range of muscles).

Functional strength is not getting sick. Yes, we all get sick sometimes, but if someone is continually getting sick then I can’t agree that they’re functionaly strong

Ways to train for this: Eat right, sleep well and (if necessary) find out if you’re allergic to anything.

If you’re eating junk then you can forget about functional strength.  Eat clean, form a consistant sleep pattern and (along with a good fitness program) you’ll be able to fight off most bugs that come your way.

Functional strength is being able to do all of the above without injuring yourself (i.e. without ruining your back or giving yourself a hernia).

Ways to train for this: Flexibility.

Excercises are great for injury prevention but if you injure youself from doing exercises then there’s something wrong!  A lot of injuries happen because we’re actually too inflexible to be performing the exercise.  Form a daily stretching ritual before going to bed, not only will you sleep better, but over time you’ll regain some of the flexiblity that (for most of us) was lost when we hit double digits.

What is functional strength to you?

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