Functional Strength Exercises to Master

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The focus of this newsletter has been to highlight the importance of strength and how having strong muscles gives us a better chance of living well as we move through the decades. The term 'strength' is very broad, so how do we move forward on a practical level and 'become stronger'? There are numerous ways in which you can do this, from using dumbbells, resistance bands and kettlebells to your own body weight. Depending on your goals there is really no right and wrong (providing you have perfect technique!) but I am a big advocate of 'functional training'. As the name suggests, functional strength training improves your body’s ability to perform everyday functions with ease and efficiency, focussing on exercises that mimic real-life activities, such as lifting, squatting, and climbing. While all forms of strength training are technically functional, in that they improve your health and ability to perform daily activities, this particular style of training involves more dynamic, full-body movements than traditional strength training - they teach your body to work as a whole. Functional training works many muscles in a single exercise, which encourages endurance, core stability, and balance in addition to making you stronger. In comparison, traditional strength training isolates specific muscle groups. As I stated above a traditional strength training programme isn't 'wrong' and, depending on your goals, may be exactly what you need. However, I think that it's vital to make a space for functional training in your weekly routine, especially if you're unsure where to start.

Below I have picked 3 exercises which I think, if mastered, offer most 'bang for your buck' with functional training. Get these movements right and perform them regularly and you'll definitely feel the benefit!

Kneel to Stand

 
 

Instructions:

  • Start in a kneeling position with your core engaged and the top of your head lengthened up to the ceiling

  • Without using your hands, put one foot flat on the floor, followed by your other foot, and stand up tall

  • With the same leading leg, return to a kneeling position

  • Continue with the same leading leg for a length of time which is challenging and then repeat on the other side

  • To make the exercise more difficult, attempt to stay as low as possible (in a squat position) when standing

Bear Crawls

 
 

Instructions:

  • Start in a crouched position, hands on the floor shoulder width apart, feet hip width apart and hover your knees off the floor

  • Step your left foot and your right hand forward at the same time and then alternate for 4 strides. Maintain good core strength and stay as low to the ground as possible

  • Repeat backwards for 4 strides and continue for a challenging length of time

Plank to Press Up

 
 

Instructions:

  • With your core engaged and your elbows directly underneath your shoulders, get into a low plank position

  • Place the palm of one hand on the floor, followed by the other hand, pushing yourself up into a press-up

  • Leading with the same arm, place your elbow back onto the floor and return to the low plank

  • Continue to move between both positions for a time that is challenging and then repeat with your other arm leading

  • To reduce the intensity of the exercise, drop to your knees into a ¾ plank position

In summary

By focusing on exercises that train your body as a whole, you’ll not only build strength, but also improve balance, coordination and resilience. Try to incorporate the above exercises into your weekly fitness regime and over time you’ll notice the difference, not just in how you train, but in how you move through life.

Andy Letham