The Difference Between Strength Training and Functional Strength Training
If you’re looking to improve your strength and fitness, you may have come across the terms “strength training” and “functional strength training.” While both approaches involve resistance training to build muscle strength, they differ in their focus, methods, and outcomes. In this blog post, we’ll explore the differences between traditional strength training and functional strength training, and help you determine which approach is best suited to your fitness goals.
We’ll delve into the exercises, equipment, and settings typically involved in each approach, and discuss the benefits and drawbacks of each. By the end, you’ll have a clearer understanding of these two training methods and be able to make an informed decision on which one is right for you. So, let’s dive in and explore the world of strength training!
Table of Contents
What is Functional Training?
Functional training is a type of exercise that focuses on movements that mimic real-life activities and enhance your ability to perform everyday tasks with ease. Unlike traditional strength training, which often targets specific muscle groups in isolation, functional training engages multiple muscle groups simultaneously and incorporates movements that require balance, stability, and coordination.
Some common exercises used in functional training include squats, lunges, deadlifts, push-ups, and planks. These exercises engage your core muscles, improve your posture, and enhance your overall stability and mobility. For example, when you try to sit on a chair, you are essentially doing a partial squat, which engages your lower back, quads, and glutes. Functional training also often incorporates the use of equipment like medicine balls, resistance bands, and kettlebells, which add resistance and challenge your muscles in new ways.
The goal of functional training is to improve your overall fitness and wellbeing by enhancing your ability to perform everyday activities with greater ease and confidence. Whether you’re carrying groceries, playing with your kids, or simply moving through your day with greater energy and vitality, functional training can help you feel stronger, more balanced, and more capable in your everyday life.
The Importance of Mimicing Real Life Movements in Training
- Improved Functional Strength – By incorporating exercises that mimic real-life movements, you can improve your functional strength and enhance your ability to perform everyday activities with greater ease and efficiency.
- Injury Prevention – Training with exercises that mimic real-life movements can help prevent injuries by strengthening the muscles and joints that are commonly used in daily activities.
- Enhanced Athletic Performance – For athletes, incorporating real-life movements into their training can improve their performance in their respective sports by developing strength, power, and agility in movements that are specific to their sport.
- Increased Mobility and Stability – Functional training exercises that mimic real-life movements can improve your overall mobility and stability, reducing your risk of falls and improving your balance and coordination.
- Greater Carryover to Everyday Life – By incorporating exercises that mimic real-life movements, you can ensure that the strength and fitness you develop in the gym carries over to your everyday life, making you stronger, more capable, and more confident in everything you do.
What Equipment are needed for Functional Training?
Functional training can be done with a variety of equipment, including:
- Bodyweight – Your own body weight is a great tool for functional training. Exercises like squats, lunges, push-ups, and planks can be done with just your body weight.
- Resistance Bands – Resistance bands are versatile and portable, making them a great option for functional training. They provide resistance to challenge your muscles and can be used for a variety of exercises.
- Kettlebells – Kettlebells are a type of weight that can be used for a wide range of functional exercises, including squats, deadlifts, and swings.
- Medicine Balls – Medicine balls are weighted balls that can be used for exercises like throws, slams, and twists, which improve explosive power and core strength.
- Dumbbells – Dumbbells are a classic piece of equipment for functional training and can be used for exercises like bicep curls, overhead presses, and farmer’s walks.
- Sandbags – Sandbags are an unstable form of weight that can be used for exercises like squats, lunges, and carries, which improve functional strength and stability.
- Balance Boards – Balance boards can be used for exercises that challenge your balance and stability, like single-leg squats or planks.
- Pull-up Bars – Pull-up bars can be used for exercises like pull-ups and chin-ups, which build upper body strength and improve grip strength.
Ultimately, the equipment you need for functional training will depend on the specific exercises you plan to do and your personal preferences. With a few key pieces of equipment, you can create a challenging and effective functional training routine.
What is Traditional Strength Training?
Traditional strength training, also known as resistance training, is a form of exercise that focuses on building muscle strength and size by lifting weights or using resistance bands or machines. The goal of traditional strength training is to target specific muscle groups and build strength and power in those muscles.
Some common exercises used in traditional strength training include bench presses, bicep curls, leg presses, and tricep extensions. These exercises typically involve using weights or resistance bands to provide resistance and challenge the muscles.
Traditional strength training is often performed in a gym or fitness center, where there is access to weight machines and free weights. This type of training is typically done in sets and repetitions, with the goal of gradually increasing the amount of weight lifted over time to build muscle strength and size.
While traditional strength training can be effective for building muscle strength and size, it may not provide the same level of functional strength and carryover to everyday activities as functional training. However, traditional strength training can still be a valuable component of a well-rounded fitness routine, particularly for individuals who are looking to build muscle size and definition.
What Equipment are needed for Traditional Strength Training?
Traditional strength training typically requires access to a gym or fitness center with a variety of weight training equipment, including:
- Barbells – Barbells are long metal bars that can be loaded with weight plates for exercises like squats, deadlifts, and bench presses.
- Dumbbells – Dumbbells are handheld weights that can be used for exercises like bicep curls, shoulder presses, and rows.
- Weight Plates – Weight plates come in various sizes and are used to add weight to barbells and other equipment.
- Weight Benches – Weight benches are used for exercises like chest presses, shoulder presses, and rows. They may be adjustable to different angles to target different muscle groups.
- Cable Machines – Cable machines use a system of pulleys and weights to provide resistance for exercises like lat pulldowns, tricep extensions, and cable crossovers.
- Leg Press Machines – Leg press machines are designed to target the muscles of the lower body, including the quadriceps, hamstrings, and glutes.
- Smith Machines – Smith machines are similar to squat racks, but the barbell is attached to a fixed track, providing added stability and safety for exercises like squats and bench presses.
- Kettlebells – Kettlebells are weights with a handle that can be used for a variety of exercises, including squats, deadlifts, and swings.
- Resistance Bands – Resistance bands provide a portable and versatile form of resistance for exercises like bicep curls, shoulder presses, and lateral walks.
Having access to a range of weight training equipment is essential for traditional strength training, as it allows you to progressively increase the weight you lift and target different muscle groups effectively.
Which Type of Training is Right for Me?
While both strength training and functional strength training aim to improve muscle strength, they differ in their approach, focus, and methods. Choosing between the two will depend on your individual fitness goals and preferences. Here are some factors to consider:
- Fitness Goals – If your primary goal is to build muscle size and definition, traditional strength training may be the best choice for you. If your goal is to improve your overall strength, mobility, and functionality, functional training may be a better fit.
- Age and Fitness Level – If you’re older or have limited mobility, functional training may be a safer and more accessible option for you. If you’re younger and in good physical condition, traditional strength training may be more challenging and enjoyable.
- Time and Availability – Functional training can often be done at home or in outdoor spaces, while traditional strength training typically requires access to a gym or fitness center. Consider your schedule and access to equipment when deciding which type of training is best for you.
Ultimately, the best type of training is the one that you enjoy and will stick with consistently. You may also consider incorporating both traditional strength training and functional training into your routine for a well-rounded approach to fitness.
I hope you found this informative and useful. Check out my workout posts . Also check out our tips and solutions posts for help with other facets of your fitness and workout regimen.
