It used to be that functional strength training means weight training that is designed for sports, however, during the start of the 21s century, a lot of gym-goers do not aim for sports performance but aesthetics. Functional strength training is a form of exercise that is concerned with strength development in several patterns that are intended for daily life. This kind of training uses aerobic training, free weights, and gymnastics acts. This training is intended for building a body that is suitable for daily life. This type of training creates a full body that is better in terms of producing force.
Functional strength training can be done with minimum requirements for equipment. The foundation of this type of strength training involves six movement patterns such as the lunge, pull, core, bend, squat, and push. Training in such movements can be done in different types of environments which can be a garage gym, functional fitness gym, school recreation center, bix box gym, OPEX gym, and in short any type of space with free weights available.
There are several levels of functional strength training that many organizations like Spice Fitness follow. These are beginner, intermediate, and advanced. A beginner in a functional strength training program must focus on how to do the basic movement patterns and build the body muscles’ motor control. Such trainees are new that they are able to train the entire body several times a week since they can easily recover.
After consistent training for years, the beginner turns into an intermediate participant. At this stage, the participant focuses on some of the six-movement patterns for every training day. An example of an intermediate’s day includes pulling and squatting on the very same day. The recovery period is longer and the training has to be spread out between body parts for proper recovery.
The advanced stage is achieved when a person has been training for multiple years already in a consistent fashion. This focuses on just one of the six-movement patterns such as bending in every session. The people who are under this category have made slow progress since their adaptation rate has decreased in a drastic way. This is why they need high-level fitness coaches.
Remember that every functional training program must have the following elements: agility, strength, balance, mobility, power, and flexibility. Agility means coordination that’s required to switch from one position or movement to another with ease, balance, and speed. Balance is about maintaining stability while in motion. This is done through one’s ability to control its center of gravity. Flexibility is about the ability of the muscles to be stretched and to lengthen without pain and any discomfort. Strength is the ability of the body to exert a force that goes against any form of resistance.