What you need to know about Functional Training.

I was working with a client the other day and trying to figure out their limitations so we can start them off slow and I realized why it is so important to do functional training. This client mentioned “I can’t Squat…” I listened to all the other restrictions they had. Mentioning how this client has no strength in their legs and they wanted to regain that.

I asked this client a question can you get up off the couch they said yeah I have to use my arms a little bit but I can do that. This is when I communicated with the client that really if you have to use getting up and sitting down on the couch as your squats if you have to use your arms a bit then do that once you get comfortable slowly stop using an assist.

This type of training of a push then pull set up really has helped my overall strength, mobility, and improved my quality of life with my children. I honestly could ramble on and on about how strength training has helped me but I won’t bore you with all the details.

To give you an example it would look like

Squat (protagonist muscle group is quadriceps)

Then doing the antagonist muscle group of the squat is the hamstring a Leg curl for example

Then maybe add a Romanian deadlift.

Then finish it off with some other accessory movements like banded exercises that don’t have a lot of volume to them.

Most of us (sometimes me included) think we have to have all the equipment and perfect form to be able to start a program. Have you heard people say “I am not fit enough for the gym, I need to get into shape so I can go into the gym” I understand the gym can be intimidating with everyone with fit bodies coming in knowing exactly what to do. The comparison demon can creep up on all of us but trust me when I say this most people in the gym aren’t there to watch you. They are there battling their own issues and improving themselves. You can do the same!

This conversation made me think of this topic and how relevant it is for every one to understand. Some of the moves you do in the weight room can be so simplified that you can do them in your own living room! Really the same muscle groups are used to lower your self in a chair and get your self out of a chair when you squat. Think about picking up things off the floor, toys or kids either one. You use the same muscle groups to dead lift a barbell, or even an overhead press (think when their dad throws them in the air), you putting the dishes away on the top shelf. All of the movements end up being functional movements that we use in every day life, and we don’t even realize it.

This is why I try to always make programs that fit what you do in your daily life and complement what you do. There are a few reasons I do this, one so you feel stronger in every day life to preform your daily activities either more efficiently or really notice the changes that are happening in your body. Two this lessens the risk of injury when doing your daily tasks. When looking at complementing your daily activities I see what you are using muscle group wise and provide balance. Muscle balance helps with reducing aches and pains. Have you notice back/hip pain that could be an underlying cause of under developed hamstring and glute muscles. With my self as a softball player I always had knee pain from my position. I never got rid of it until I started training during 2020. The way that looked like for me was mobility training before my strength training workouts. Most of the training was done with a compound movement (squat, Bench, deadlift) and then train the complementary muscle groups as accessories.

How do you do functional fitness I would love to know in the comments.