As Aussies increasingly focus on physical fitness and living active lifestyles, various training methods have emerged to target different health and wellness goals. Among these, strength training and functional training stand out, but what exactly separates these approaches, and which may be better suited to your needs? This article will explore the difference between traditional and functional strength training to help you choose training styles that complement your lifestyle.
What is strength training?
Strength training is also known as resistance training, primarily aiming to increase muscle strength and size. Common strength training exercises like chest press, squats and deadlifts challenge muscles through progressive resistance using equipment like free weights, machines, or elastic bands. By gradually lifting heavier loads over time, the body adapts through muscle hypertrophy. The primary goals of strength training revolve around building larger, more powerful muscles capable of exerting force.
What is functional training?
Functional training focuses on mimicking everyday movements and activities to improve functionality. Exercises may include bodyweight movements like lunges, squats and pushups, as well as using versatile tools like kettlebells, suspension trainers and medicine balls. The emphasis is on enhancing balance, coordination, core strength and joint mobility rather than pure muscle development. Functional training prepares the body for real-world tasks by emphasising functional and strength training movement patterns over isolation exercises.
The difference between functional training and strength training
Beyond distinct objectives and exercise styles, the difference between functional and traditional strength training and vice versa lies in their performance metrics and equipment usage:
- Objectives: Traditional strength training aims to lift maximum weights, while functional training gauges success through improved mobility and reduced injury risk.
- Exercises: Traditional strength training centres around exercises like squats and presses, while functional training mimics activities like carrying bags and household chores.
- Equipment: Traditional strength training relies heavily on fixed machines and barbells/dumbbells, while functional training primarily uses body weight, kettlebells, accessories and other tools.
- Metrics: Traditional strength training tends to focus on one-rep max lifts over time, while functional training measures improved balance, endurance and pain levels.
Benefits of strength training
When performed correctly with progression, strength training boasts notable health perks, including increased lean muscle mass, heightened bone density, elevated metabolism and fat loss. Having stronger muscles also supports sports performance and lowers injury risk in many activities. Additional benefits can include boosted self-esteem and enhanced independence as we age.
Benefits of functional training
While functional training builds less muscle bulk than traditional weightlifting, it delivers vital benefits for all demographics. Improved joint mobility, balance and core stability can help reduce falls and support daily tasks into retirement. Enhanced functional movement prepares the body for recreation like golf, bushwalking or gardening too. Many report decreased back, shoulder or knee pain after incorporating more dynamic, full-body exercises.
What is functional strength training?
Functional strength training is a training methodology that combines the muscle-building and strength-enhancing benefits of traditional strength training with the practical, movement-based focus of functional training. This approach is designed to improve not just the size and strength of muscles but also enhance the body’s ability to perform day-to-day activities and complex movements with greater efficiency and reduced risk of injury.
One of the primary benefits of functional strength training is its applicability to real-life scenarios. By improving functional strength, individuals can enhance their performance in various sports, reduce their risk of injuries by promoting better body mechanics and maintain higher levels of independence as they age.
Functional strength training is often considered the best of both worlds because it allows for the development of muscle mass and strength inherent in traditional strength training while improving flexibility, balance, coordination and endurance. This comprehensive approach ensures that training is not only about getting stronger or bigger but about becoming more capable and efficient in everyday life.
Choosing the right training style
When selecting a training approach, consider your fitness goals, pre-existing conditions and available time commitment. A balanced program blends beneficial elements from functional and traditional strength training. Strength training caters well to folks wanting maximised strength or muscle gains for sports. Meanwhile, a strong emphasis on functional training benefits those managing injuries, rehabbing or wanting well-rounded mobility long-term. Speaking with a physiotherapist or trainer can help ensure your safety with any new regimen.
Implementing a balanced routine
To obtain complete physical development, try incorporating elements of functional and strength training into alternating full-body workouts. For example, pair lower-body strength training exercises like squats with complementary movements targeting mobility, like wall sits with a stability ball. Vary the intensity, volume and tempo between muscle-building sets and more dynamic segments emphasising control and coordination.
Common misconceptions
Myths persist around both training methods. Strength training does not inherently cause bulkiness without a caloric surplus. Nor does it exclusively serve athletic populations — the elderly can absolutely benefit from stimulating muscle protein synthesis too. Conversely, functional training presents an effective workout for all ages, from kids to pros, not just as rehab.
While often presented separately, effectively combining elements of functional and strength training lays the ideal foundation for lifelong fitness. Explore movements from both disciplines to gain muscular fitness alongside injury-preventative mobility. Remember to focus on proper form over increasing weight and safely challenge your capabilities.
Browse our collection of functional strength training equipment at Life Fitness
Whether you run a commercial facility or train at home, our range of products can help you achieve your fitness goals. Through tailored guidance from our team, you’ll find the right equipment to match your training needs and facility space. We take the time to understand where you’re starting from and how to structure progressive workouts for lasting results.
