Do you struggle with maintaining good posture or are you prone to injuries? It’s time to give functional strength training a try! Unlike traditional strength training that only targets specific muscle groups, functional strength training is designed to enhance the way your body moves in real-life scenarios and sports. By combining movements that engage multiple muscle groups, you’ll not only build strength but also improve your overall fitness and functionality.
Say goodbye to aches and pains, and hello to a stronger, healthier you! Unlike traditional strength training that may isolate specific muscle groups, functional strength training emphasizes movement patterns and the interaction between multiple muscle groups to improve overall fitness and functionality.
One of the key benefits of functional strength training is improved posture and injury prevention. Bad posture is an epidemic due to the amount of time people spend sitting and staring at screens. Prolonged periods of inactivity can lead to muscle imbalances and weakness, which can result in poor posture and an increased risk of injury. The lifestyle of the modern office worker, who spends hours sitting at desks, only exacerbates the problem.
Poor posture not only affects appearance, but can also lead to chronic pain, headaches, and even digestive and respiratory problems. The good news is that functional strength training can help to correct postural imbalances and improve posture.
Why Posture Should Be a Priority
Posture is the position you hold your body in while standing, sitting, or performing physical activity. Good posture involves aligning the spine and joints in a neutral position to reduce stress on the musculoskeletal system. This can help to improve body mechanics, reduce pain, and discomfort, and increase energy levels.
Poor posture, on the other hand, can cause the spine to adopt an unnatural alignment, putting pressure on the muscles, joints, and bones. This can lead to a range of problems, including back pain, neck pain, headaches, and an increased risk of injury.
How does functional strength training improve posture?
Functional strength training targets multiple muscle groups in a coordinated manner to improve overall movement patterns and stability. By strengthening the muscles involved in maintaining good posture, functional strength training can improve your posture and reduce your risk of injury.
For example, exercises that target the muscles in the core and back can help to improve posture by strengthening the muscles responsible for maintaining a neutral spinal alignment. Squats and lunges can also help to improve posture by strengthening the legs and hips, which are important for maintaining a stable and balanced posture.
What About Injury Prevention?
Functional strength training helps to prevent injury by improving overall muscle balance and stability. By targeting multiple muscle groups, functional strength training can help to improve movement patterns, reduce imbalances, and increase stability.
For example, exercises that target the muscles in the legs and hips can help to improve stability and reduce the risk of knee and ankle injuries. Exercises that target the core muscles can also help to improve stability and reduce the risk of back pain and other injuries.
Other Benefits of Functional Strength Training
Functional strength training does more than improve body alignment, and movement patterns and lower the risk of injury. Research shows it also improves coordination, agility, flexibility, mobility, and balance while increasing movement efficiency. This means you can move more quickly and efficiently, without sacrificing accuracy or form. Now, let’s look at the types of exercises that go into a balanced functional strength training program.
The 5 Principles of Functional Strength Training
Multi-joint movements
Functional strength training focuses on multi-joint movements that recruit multiple muscle groups, rather than isolated exercises that target specific muscles.
Core stability
Functional strength training emphasizes core stability and balance to improve posture and reduce the risk of injury.
Progression
Functional strength training should progress gradually, starting with simple exercises and gradually increasing in intensity and complexity as the individual’s strength and stability improves.
Variety
Functional strength training should incorporate a variety of exercises and movement patterns to challenge different muscle groups and prevent boredom.
Challenge
Functional strength training should challenge the individual’s muscles and stability, but not to the point of exhaustion or injury.
Examples of functional strength training exercises
Squats: Squats are a multi-joint exercise that targets the muscles in the legs and hips, and are an excellent way to improve posture and reduce the risk of knee and ankle injuries.
Lunges: Lunges are another multi-joint exercise that targets the legs and hips, and can help to improve posture and reduce the risk of knee and ankle injuries.
Plank: The plank is a core stability exercise that targets the muscles in the abdominal and back and can help to improve posture and reduce the risk of back pain and injury.
Push-ups: Push-ups are a multi-joint exercise that targets the chest, triceps, and shoulders, and can help to improve posture and upper body strength.
Pull-ups: Pull-ups are a multi-joint exercise that targets the back, biceps, and shoulders, and can help to improve posture and upper body strength.
Deadlifts: Deadlifts are a multi-joint exercise that targets the legs, hips, back, and core, and can help to improve posture and full-body strength.
Medicine ball slams: Medicine ball slams are a full-body exercise that targets the arms, legs, hips, and core, and can help to improve posture and explosive power.
Kettlebell swings: Kettlebell swings are a full-body exercise that targets the legs, hips, back, and core, and can help to improve posture and dynamic stability.
Box jumps: Box jumps are a plyometric exercise that targets the legs and hips, and can help to improve posture and explosive power.
Single-leg balance exercises: Single-leg balance exercises, such as single-leg squats or single-leg deadlifts, target the legs and hips and can help to improve posture and stability.
Including most or all of these exercises in your fitness routine on different days is one strategy for getting the most out of a functional strength training program. There’s enough variety to keep your workout varied and they improve functionality in different ways.
Conclusion
Functional strength training is an effective way to improve posture and reduce the risk of injury. By targeting multiple muscle groups in a coordinated manner, functional strength training can help to improve overall movement patterns, stability, and posture. Incorporating a variety of functional strength training exercises into a workout routine can help to challenge different muscle groups, prevent boredom, and improve overall health and fitness.
References:
Shen M, Yin H, Miao Z. Control effect of functional strength training for aerobics sports injury. J Pak Med Assoc. 2020 Sep;70 [Special Issue](9):94-97. PMID: 33177735.
nesta3217. 6 Benefits of Functional Training | Should You Give it a Try? Personal Trainer Certification, Nutrition Courses, Fitness Education. Published December 23, 2019. Accessed January 28, 2023. https://www.nestacertified.com/benefits-of-functional-training/
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