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Functional Vs. Traditional Strength Training: What’s the Difference?

February 7, 2023 · In: Functional Fitness

This post is all about functional vs. traditional strength training.

What is functional strength training vs traditional strength training? Glad you asked! The truth is, functional training involves a lot of similar concepts of traditional strength training, but there are also some significant differences you’ll want to know if you’re trying to decide between the two!

As an athlete and NASM Certified Personal Trainer, I’ve both practiced and taught both styles of training over the years.

So in this post, I’ll explain the difference in functional vs. traditional strength training, and I’ll also share some of the reasons I believe, as a fitness professional, why functional training is the best and most well-rounded form of training for your overall health and fitness.

Enjoy this post about functional vs. traditional strength training.

functional vs traditional strength training

Functional Vs. Traditional Strength Training

How is functional training different from traditional training?

What is functional training?

Functional training involves exercise movements that imitate everyday life movement patterns so that you can function with more ease in your everyday life! (Hence the name “functional.”)

The workouts you’ll perform with this style of training incorporate the entire body, include  multiple muscle groups, and have a strong emphasis on stability and core strength.

What are examples of functional strength training?

Think of it like this… The more that we (properly) move our muscles, bones, and ligaments… The more we will be able to use them with ease (and for longer…. AKA when we’re old and grey!)

One of the best ways to put it is this: Elderly people don’t get put into nursing homes because they’re sick. They get put into nursing homes because they aren’t able to move well enough to take care of themselves.

You see?

For example, one of the reasons you may not be able to take care of yourself could be that you’re not able to stand up and squat down on the toilet on your own.

… Or reach into the top cabinet to grab something you need.

… Or bend over to tie your shoes.

… Or walk to the mailbox.

Now, here are some examples of ways that functional fitness would help prevent those types of struggles:

  • Practicing squats helps us to get up and down off the toilet.
  • Overhead pressing helps us to reach up onto the top shelf of the pantry to grab the jar of peanut butter.
  • Pulling movements (like rowing) help us to pick up the heavy bag of dog food on the floor.
  • Hinging movements (like good mornings) help us to reach over and pick up our toddlers.
  • Sit-ups and strengthening our core help us to be able to sit back up after lying down on the couch.
  • Stability exercises help keep us from falling when we walk up the front porch steps.

The list could go on and on…

You get me?

What is traditional strength training?

Traditional strength training has a sole intention of building strength and/or muscle, without the focus on functionality.

For example…

Many people (like power lifters and olympic lifters) practice strength training simply with one goal: they want to be strong.

While, similarly, bodybuilders practice strength training solely for aesthetics purposes. (They want to look good.)

This type of training may also be ideal if you want to focus on one specific area of your body (like having really toned legs, for example!)

Another major difference in functional training and traditional strength training is that traditional strength training typically utilizes machines, whereas functional training can be performed entirely by using free weights and equipment that can move with your personal body patterns and your anatomy. (Rather than in the motion that the machine is made to move in.)

Many people believe that the use of free weights and equipment is better on the body since every person’s anatomy is different, and free weights can cater to that (rather than forcing your muscles/joints to move in a way they may not be designed for.)

Is functional training better than strength training?

Are you asking for my personal opinion or for the actual answer? 🤪 LOL… Kidding. I’ll give you the unbiased answer:

“Better” here varies from person to person, because it all depends on your goal! So first… Start with that!

Are you wanting to…

  • Lose body fat while building lean muscle (train for aesthetics)
  • Gain strength
  • Move well in everyday life

Once you decide that, then you can know what type of training is for you!

If you’re simply training for aesthetics or strength and could care less about the way your body functions or moving well in your 90s… Then traditional strength training/bodybuilding would probably be for you!

However, if you want to simultaneously do all three (look good, get strong, and move well) then functional strength training is definitely the way to go!

Yes… With functional training you’ll also be spending time on movements that may not be specifically designed with the intent to build muscle or make you insanely strong… BUT… you WILL get lots of those movements in while ALSO performing movements that will help you move with ease for the rest of your life!

It all comes down to your fitness goals and how you want to spend your time.

WHAT IS FUNCTIONAL TRAINING

More About Functional Training

What are the 7 functional movements?

The 7 functional movements needed for everyday life are: push, pull, squat, lunge, hinge, rotation, and gait.

These are the movements that imitate everyday life activities.

Examples:

  • Push: Pushing your trash can to the curb.
  • Pull: Pulling up your pants.
  • Squat: Using the toilet.
  • Lunge: Lunging down to pick something up off the floor.
  • Hinge: Bending over to clean up a spill.
  • Rotation: Turning around to look at something behind you.
  • Gait: Walking.

These are the type of movements you’ll practice (often with weight/resistance added) in functional strength training.

What is the best functional exercise?

The squat is arguably the best functional movement to practice because it transfers over into SO many different everyday movements!

Not only does it help you in the actual squatting position, but practicing the squat (especially with progressive overload of weights over time) requires you to build a lot of core strength and stability… both of which are used in almost every essential human life function!

What is considered a functional workout?

A functional workout is one that involves any of the functional movements needed to help you move with ease in everyday life. These workouts can vary from high intensity intervals to lower heart rate workouts.

In almost any functional workout, you’ll utilize both upper and lower body, as well as your core.

You’ll be challenging your stability, endurance, and strength. (Since all of this is needed for a healthy life where you move with ease!)

Can you build muscle with functional training?

Absolutely! You can build incredible muscle with functional training, while also building heart health, stability, mobility, and overall fitness.

Is functional training good for fat loss?

Functional training is an amazing way to burn calories and lose body fat! The combination of cardio exercises and strength training will help you burn calories as well as build muscle (which helps you naturally burn more calories, just by breathing!)

How many calories do you burn during functional training?

The amount of calories burned in any workout depends on the person; their body type, current body fat percentage, and metabolic rate. There’s no one size fits all when it comes to calorie burn.

How many days a week should you do functional training?

Five days a week is a great goal to work up to with functional training, because there are SO many different areas to work and exercises you can perform that will all complement each other!

A lot of people ask the question, “should you do functional training everyday?” The answer is… two rest days is ideal for most workout plans so that you can give your muscles proper time to heal and recover after a few days of training.

 

This post was all about functional vs. traditional strength training.

Don't keep this goodness to yourself! 😘

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By: Sydney Rhodes · In: Functional Fitness

About Sydney Rhodes

Sydney Rhodes is a NASM Certified Personal trainer and has worked full-time in the health and wellness industry since 2014. She's coached countless women in sustainable fitness and nutrition practices, and has a passion for sharing her faith in Christ alongside her work.

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