The difference between weight training and functional strength training begins with intention. Weight training focuses on building muscles in one area of your body, whereas functional strength training focuses on improving and strengthening the entire body.
Equipment is another difference between weight training and functional exercises, one method requires the use weights and machines, while the other can work with minimal equipment like dumbbells and ropes.
What Can Functional Strength Training Help Improve?
When people think about body definition, they may instantly think of doing a ton of reps or lifting weights. And although those movements take part in building muscles, there are 3 essential components that functional strength training focuses on to help achieve overall body toning and strength.
Stability
Training your body to have stability and control over your movements can instantly improve the performance and results of your workouts.
Balance
Improving your balance can help prevent falls or injuries and, most importantly, brings an awareness to your core, which is the center of your body’s power and strength.
Mobility
Moving your body is just the basic requirement of working out, but improving your mobility with your muscles can help maximize your exercise efforts, which can promote a noticeable change in your body shape.
What are the Best Functional Strength Exercises?
Getting down the key exercises like squats, planks, and barbell rows- is the first step to understanding the essential movements of functional strength training. So if you already know how to do the proper form and techniques for those functional exercises, you’re ready for more advanced exercises with compound movements that focus on building multiple muscles simultaneously for overall body strength.
Here are the best essential functional exercises that focus on building strength.
Deadlift with Dumbbells
A deadlift may sound intimidating, but it is a great source of full-body strength training. It works the muscles in between your shoulders (traps) to your glutes and quads. Its main goal is to strengthen your core and can help improve your posture.
How to do Deadlifts with dumbbells and with proper form:
Standing hip-width apart with a straight back and shoulders down, holding dumbbells in each hand.
As you hinge down from the hips, stick the glutes back while keeping a flat back and with a soft bend at the knees.
3. Lower your torso until it’s parallel to the floor and dumbbells are nearly touching the ground. You’ll feel a deep stretch in your hamstrings.
4. Pause for 1-2 seconds, then slowly reverse the movement to return to the standing position. Repeat
Single-Leg Dumbbell Row Exercise
If you’re looking to build your muscles around your shoulders and lats (middle lower back area) while firing up your core strength, you’ll want to try the single-leg dumbbell row exercise. This compounded movement is designed to create a definition for your arms and shoulders while energizing your core and abdominal muscles.
How to do single-leg with dumbbell row :
Holding a dumbbell in each hand with your palms facing your body.
Safely hinge forward at the waist, making sure your knees are not locked, and lift one leg behind you, allowing your arms to hang down.
Maintain your balance by keeping your gaze forward.
With a row movement, pull your elbows up towards the sky and squeeze your shoulder blades together when you reach the top.
Release your arms back to start.
Wood Chop Exercise
This exercise may have you looking like Paul Bunyan, but it’s totally worth the reenactment of holding an ax to chop down a piece of wood. It works your deltoids (shoulder muscles) while strengthening your abdominals and core.
How to do a wood chop exercise:
Start by holding a dumbbell at each end or a medicine ball to the right side of your body, holding at chest height.
Squat down with your back straight and knees softly bent while slightly rotating your torso to the right, with your arms extended with a slight bend.
With your torso twisted, dumbbells should be near the knees.
4. Begin to reverse the move by standing up, bringing the dumbbell up towards the sky to your left side, and allowing your right foot to pivot as you move.
5. Cross your body with a twist, and the dumbbell should be lifted above your left shoulder.
6. Twist your torso back to the original position, returning the dumbbell to the starting point.
Step-up to Shoulder Press Exercise
I saved the more intense functional strength training exercise for last because it challenges all of the key components of balance, stability, and mobility while focusing on building strength in your arms, core, and leg muscles. The step-up to shoulder press is the ultimate full-body exercise. You’ll need an elevated and stable surface to step up on, like a wooden box or stairs.
How to do a step-up to shoulder press:
Stand in front of the elevated surface with a dumbbell in each hand at shoulder level.
Keep one foot planted on the ground, and with the opposite foot, step on the elevated surface and press the dumbbells up and overhead.
Bring the dumbbells back to shoulder level and step back down.
Repeat, leading with the other leg
Final Takeaway- Are Functional Fitness Workouts right for you?
So there you have the 5 best essential functional strength training exercises that you can try today to test your balance and push the boundaries of your mobility and strength for the ultimate full-body workout.
