How to get stronger without hitting the gym: Understanding functional training
Isn’t it a dreamy thought that you could gain strength from activities in your daily life, instead of scheduling time to workout? This is true if you understand and implement functional training. I had the opportunity to sit down with my friend, personal trainer & nutrition expert, Elizabeth Hills, to break down the concepts of functional movement and training. These are terms we hear thrown around frequently, but I think most of us lack the foundational knowledge of what the concepts mean, and how they impact our holistic health picture. My goal is to provide you with a better understanding of these concepts, so you can find ways in your daily life to focus on building strength.
What does functional movement mean?
Functional movement means moving our body the way it was naturally made to move. If we’re able to move freely and without pain, that is functional movement in our daily life.
Dysfunctional movement is also something to be aware of. This occurs when you lose mobility in an area that’s mean to be mobile, and the result is an extra demand on a neighboring joint. A real life example could be neck pain as a result from spending too much time at your desk, or lower back pain from tight hips after sitting too much. Dysfunctional movement can arise from repetitive activities or motions, or could stem from a congenital issue.
Let’s break down the difference between functional movement and functional training.
Functional training is used to address dysfunctional movement. Essentially it’s exercise programming designed to support your body’s natural movement patterns and building strength within movement patterns the body is meant to do. The goal is to build strength and restore your body from dysfunctional movement patterns.
This type of training is aimed at helping us perform better in daily life. Common focus ares would include mobility, stability & strength training.
It’s an incredible practice, and it’s totally scalable – no matter fitness level or place in life, you can incorporate functional training. It also doesn’t require fancy and expensive equipment; most functional training can be done with your own body or a variety of dumbbells or simple hand weights.
Why should I care? What will functional training do for me?
The top reason to care is the impact on your quality of life! We all want to experience life in a pain free way. To be able to wake up in the morning, go to work, engage with family & friends, and to move freely in your body, this is the ultimate goal. No one wants to be limited by exhaustion and stiffness.
Over time we naturally lose muscle mass. We also lose function in our joints unless we’re very intentional to avoid this. Again, I encourage you to look at this from a quality of life perspective. The work you do now, will serve you greatly in the future.
Fun facts about the benefits of exercise as we age.
Here’s a comprehensive list of great fun facts, and direct benefits from having a consistent exercise routine. Some you may be familiar with, and some may surprise you.
Relieve pain
Increase strength and muscle mass
Build confidence and a better self-image
Increase energy and happiness
Better breathing & respiratory function (resulting in better stress management)
Increase brain plasticity (By challenging the brain we improve plasticity and allow our brain to continue to grow.)
Improve navigation skills
Better memory
Increase sense of balance
Balance hormones
Maintain and improve bone density
I hope this has solidified your understanding of functional training and its benefits to your holistic health. If you’re looking to put these suggestions into action, check out my DIY Program, 7-Day Stress Busting Fitness Action Plan, where Elizabeth and I collaborate to bring you a plan you can do-anywhere. Your simple and effective plan awaits!