Strength Training vs. Functional Training
Activity, Exercise, Fitness, Functional Movement, Health, Movement, Strength, Training
Why Train At All?
First let’s get one thing straight: all movement is good movement! Yet despite the known benefits of regular exercise, many of us don’t move enough. According to WHO (World Health Organization) recent findings – 31% of adults don’t meet the minimum amount of recommended exercise of 150min of moderate intensity physical activity per week, with an anticipating upward trend to 35% by 2030. This equates to 1.8 billion people at greater risk of chronic diseases such as cancer and heart disease, diabetes and dementia, weighing on communities and healthcare systems. Not only do we need to move more to counter this disturbing trend, we need to move in more practical, accessible, enjoyable and affordable ways.
When researching why we don’t move, technology and advancements in transportation tend to be the main reasons – we simply don’t need to move as much in order to work and travel. However, when seeking insights into why people don’t move intentionally (through organized sports and exercise programs) the reasons range from lack of time, to lack of motivation, to fear of injury. In short, we are excellent at making excuses and tend to fall off most training programs within 6 weeks.
So, we are left to figure out how to best motivate one another in order to move more often. The key drivers in this department are habit and habitat. Meaning, when you can make moving a regular part of your identity and environment, you won’t think twice about exercising and it won’t seem like an added unpleasant chore, but rather a fundamental aspect of who you are and how you choose to exist. Most people are conflicted – we want the luxury of laziness but are motivated to live life to the fullest which includes being around for family who need us, being a part of enjoyable events, occasions and adventures, being able to work and play pain-free, and live a long high-quality life. While setting your own fitness goals are important, among the most common is “improve strength”. The question then becomes how to best go about building that strength in attainable ways, for improved vitality, and a lifestyle and lifetime of quality moving and living.
To develop strength, consumers are typically presented with two options of strength training and functional training – this article will delve into understanding the difference and what option might work best for you!
What’s the Difference?
Strength training and functional training are both of great value. They represent two popular approaches to fitness that cater to different goals and offer unique benefits. Strength training focuses on increasing muscle mass and overall strength through exercises like weightlifting, while functional training emphasizes everyday movements to enhance overall physical performance in sport and life. Understanding your goals and the benefits of each can help you make informed decisions about your fitness regimen and routine.
Benefits of Strength Training
1. Increased Muscle Mass and Strength
Strength training primarily aims to increase muscle size and strength. This is achieved through resistance exercises like squats, deadlifts, and bench presses. Enhanced muscle mass not only improves physical appearance but also boosts metabolic rate, helping with weight management and fat loss. It is important to note however, that strength gains are still made with muscular endurance exercises that involve light weight/resistance and high repetitions. Someone seeking strength without muscle mass should not be deterred from strength training!
2. Improved Bone Density
Both weight-bearing exercises and the tugging/pushing on bone found in strength training stimulate bone growth and increase bone density. This is especially beneficial for older adults, reducing the risk of osteoporosis and bone fractures.
3. Enhanced Joint Health
Strength training strengthens the muscles, tendons, and ligaments around joints, providing better support and stability. This can lead to a reduction in joint pain and a decreased risk of injuries.
4. Better Athletic Performance
For athletes, increased muscle strength can translate to improved performance in various sports. Enhanced power, speed, and endurance are often the results of a well-structured strength training program.
5. Mental Health Benefits
Engaging in strength training has been shown to reduce symptoms of anxiety and depression. The sense of accomplishment and the release of endorphins during workouts contribute to improved mental well-being.
Sample Beginner Strength Workout:
10 Exercises. Perform 2-3 sets of 12-15 Repetitions. Use resistance that brings on fatigue by the last 3 reps of the last set.
Lower Body:
· Leg Press machine
· Squats (holding long bar or dumbbells)
· Lunges (holding long bar or dumbells)
· Hamstring Curl machine
Upper Body:
· Lat Pulldown machine
· Seated Row machine
· Pec Flies (machine or dumbbells)
· Bicep Curls (machine or dumbbells)
Core:
· Bike Maneuver (floor)
· Back Extension (elevated platform, option to hold weight plate at chest)
Benefits of Functional Training
1. Improved Daily Functionality
Functional training focuses on exercises that mimic everyday movements, such as lifting, bending, and twisting. This type of training enhances the body’s ability to perform daily tasks efficiently and with less risk of injury.
2. Better Balance and Coordination
Functional training often includes exercises that require balance and coordination, such as single-leg squats and stability ball exercises. Improved balance and coordination are crucial for preventing falls and enhancing overall physical stability.
3. Increased Flexibility and Mobility
Functional training incorporates a wide range of movements that improve flexibility and mobility. Exercises like lunges, stretches, and rotational movements help maintain and increase the range of motion in joints.
4. Core Strength and Stability
Many functional exercises engage the core muscles, promoting better posture and stability. A strong core is essential for maintaining balance and preventing lower back pain.
5. Versatility and Adaptability
Functional training can be easily adapted to different fitness levels and goals. It can be performed with minimal equipment, making it accessible for people who prefer to work out at home or in less equipped gyms.
Sample Functional Training Workout:
10 Exercises. 2-3 sets of 12-20 repetitions
Lower Body:
· Corkscrew Squat
· Cross Squat
· Reverse Lunges
· Hip Bridges
Upper Body:
· Push-Ups
· High Plank with Rotation
· Lat Pulldown with resistive band
· Tricep dips (off elevated step or stable bench)
Core:
· Mountain climbers
· Plank (hold for 30-45secs)
Putting It All Together
It has been said that functional training builds “smart muscles” because of the integrated elements of balance and coordination. However traditional strength training allows one to isolate and target muscle groups for certain sport or physique goals. Note that strength training is also often categorized as open-chain exercises that can be stressful on joints, whereas functional training is often categorized as closed-chain and safer on joints. Good examples are Leg Press machines for quad strength (seated position with feet free in leg extension movement that puts stress on knee joint); and standing Squats (feet are pressing against floor for a “closed chain” allowing quad development with less direct pressure on knees). So for some, functional movements may be preferred from a joint safety and comfort standpoint.
At the end of the day, both strength training and functional training are beneficial and offer distinct benefits that cater to different aspects of physical fitness and health. Strength training is ideal if you’re looking to increase muscle mass, strength, and bone density, while functional training is ideal for enhancing everyday functionality, balance, and mobility. Depending on individual goals, incorporating elements of both types of training into a fitness routine can lead to a well-rounded and effective workout regimen.