Stay Flexible and Independent As You Age With This Strength Training Method

As we age, staying flexible and independent becomes increasingly important. While cardio and stretching are essential, strength training often gets overlooked. But did you know the right strength training method can provide a significant boost to healthy aging?

This is where functional strength training comes into play!

Functional strength training is the key to maintaining mobility and independence. It builds muscles commonly used in everyday activities, making it easier and more enjoyable to move through your day.

Whether you’re a beginner or an experienced exerciser, there are endless variations and progressions to keep your workouts challenging and effective.

If you’re new to the concept of functional fitness, we’ve got you covered!

Here, we’ll break down everything you need to know about functional strength training, its amazing benefits, and how to incorporate it into your workout routine. (Plus, some exercises to get you started!)

What Is Functional Strength Training?

The term “functional strength training” might sound a bit daunting, but it’s actually not complicated! Simply put, it’s about getting back to the basics and focusing on movements that mimic everyday activities.

As we hit our 40s and beyond, maintaining functional strength becomes crucial for our overall health and well-being.

So, what exactly does a functional strength workout entail? Picture this: you’re lifting groceries, carrying your grandkids, or even just getting up from a chair. These are all movements that require strength and stability in various muscles throughout your body.

A functional strength workout targets those muscles, helping you build strength and endurance for real-life activities.

Types of Functional Strength Training Exercises

A typical functional strength workout might include squats, lunges, push-ups, and rows. These movements engage multiple muscle groups at once rather than isolating individual muscles like traditional weightlifting exercises.

This not only saves time but also helps improve coordination and balance, which are essential as we age. (To learn more about this concept, check out which muscle groups are the best to work out together.)

But functional strength isn’t just about lifting weights. It’s also about incorporating movements that challenge your stability and mobility, like balancing on one leg or doing core exercises on an unstable surface.

These types of exercises help improve your body’s ability to move efficiently and reduce the risk of injury in everyday activities.

Functional Strength Training Aids in Everyday Life

Functional training focuses on movements that mimic everyday activities. As we age, it’s vital to maintain strength and mobility for tasks like lifting groceries, bending down to pick something up, or even playing with grandchildren.

By training our bodies to perform these movements effectively, we enhance our ability to navigate daily life with ease.

Functional Strength Training Helps Prevent Injuries

Functional strength training targets multiple muscle groups simultaneously, improving overall strength, stability, and coordination.

This comprehensive approach helps reduce the risk of injuries, particularly common ones that occur during daily activities or as a result of age-related declines in muscle mass and flexibility.

Functional Strength Training Boosts Balance and Mobility

Many functional exercises involve movements that challenge balance and proprioception, which is our body’s awareness of its position in space.

By incorporating balance exercises into our workouts, we can improve our balance and reduce the risk of falls—a common concern for older adults.

How to Incorporate Functional Strength Training Into Your Workouts

It’s easy to add some of these exercises to your workouts. Even spending just 10 to 15 minutes on some sort of functional training makes a huge impact!

Here are some common functional exercises to include in your workouts:

• Push-Ups (push motion) 
• Mid Back Rows (pull motion) 
• Walking Lunges (everyday leg strength) 
• Jumping, Lunging, or Stepping onto an Elevated Surface (use a step platform) 
• Bodyweight Squats (getting out of a chair) 
• Russian Twists (core rotation) 
• Single Leg Deadlifts (movements done while balancing on one leg)

• Category: Fitness