“Training through functional movements with exercises like the farmer’s walk or suitcase carry can when you want to make the single trip inside with your groceries,” Wu says. From walking up stairs to carrying groceries, it’ll all feel easier once you start a functional strength training routine. Functional Strength Trainingįunctional strength training, on the other hand, focuses on exercises that will be useful to the way your body moves in everyday life. Funderburk says it all adds up to reduce your risk of injury, too, because you’re literally training your body to hold itself in a stronger, more supportive way. Traditional strength training has also been shown to improve bone density by putting stress on your bones (in a good way) while also increasing mobility in your joints. For example, runners can benefit from incorporating glute training into their routine. “Traditional strength training is also good for athletes and those who are working towards a goal,” she says. Traditional Strength Training BenefitsĪccording to Funderburk, traditional strength training is ideal for anyone who wants to build up a specific muscle. “This style of training often focuses on muscle hypertrophy where the user performs three to five sets of eight to 12 reps.” The goal is to choose a weight that’s just heavy enough to be challenging so that your muscles are tired (read: stronger) by the end of your reps. With this method, “a gym-goer typically breaks up their training week into three to five workouts where a specific area of the body is the emphasis of each workout,” Parker adds. When you hear someone say they’re heading to the gym for “leg day,” they’re likely about to do some traditional strength training.
#Functional strength training free
As NASM-certified personal trainer Natasha Funderburk says, “Traditional strength training is when you work on building strength or muscle bulk through standard weight lifting or resistance training methods.” It includes using weight machines, free weights, and even exercise bands to isolate one muscle at a time. If you’re looking to tone a specific muscle group, like your legs, glutes, or abs, then traditional strength training might be a good fit. To break it down further and help you decide, here are the features of each strength training technique, as well as the benefits. “Functional strength training requires more knowledge and experience to execute specific exercises properly,” he says, pointing to moves like the “farmer’s walk.” “Most people will begin with traditional strength training because it is easy to follow and learn,” Lesley Wu, a certified personal trainer at WRKOUT, tells Bustle. Speaking of, your fitness level will also play a role in whether you lean more toward a traditional or a functional workout. In fact, NASM-certified personal trainer Nolan Parker says the two worlds are colliding now more than ever, with many gym-goers combining both modalities to meet all their fitness goals.
For many folks, their strength training routine will incorporate both traditional and functional moves.
#Functional strength training series
If you’d prefer to move through a series of squats and lunges while holding a kettlebell, functional may be your jam. If you’d like to stand in one spot and tone your arms by doing three rounds of bicep curls, traditional is where it’s at.
But should you go for traditional strength training or functional? Well, it really depends what you’re looking for. After you run on the treadmill or complete a cardio workout, you may want to pick up a pair of weights and add in some strength training.
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