Traditional vs. Functional Strength Training: What’s the Difference?
When most people think of strength training, they picture lifting dumbbells, using weight machines, or doing isolated muscle exercises. This is traditional strength training—and while it builds muscle, it doesn’t always help with real-world movements.
On the other hand, functional strength training focuses on exercises that mimic everyday activities.
Think of:
- Squatting, which helps with sitting and standing
- Step-ups, which make climbing stairs easier
- Carrying weights, which strengthens muscles for lifting groceries or grandchildren
The goal of functional training is simple: Train your body for the movements you actually do in daily life.
A recent study compared these two types of training in older adults to see which one had the biggest impact. The results found that functional training was more effective in improving everyday movement and overall quality of life.
This makes sense—if you train your body with movements that mirror real-life tasks, those tasks become easier.
If you take away one message, let it be Train for Life, Not Just for Strength
Traditional strength training has its place, but if your goal is to stay mobile, independent, and pain-free as you age, functional training may be the better choice.
If you’re unsure where to start, we run multiple strength and stability classes for all ages here at BackToHealth Physio. To learn more about it, head on over to our website, give us a call on 9997 4970, or email us at [email protected] to talk to one of our physiotherapists (Annabelle!) who runs this program.
Source: Pagan, J. I., Bradshaw, B. A., Bejte, B., Hart, J. N., Perez, V., Knowles, K. S., Beausejour, J. P., Luzadder, M., Menger, R., Osorio, C., Harmon, K. K., Hanney, W. J., Wilson, A. T., Stout, J. R., & Stock, M. S. (2024). Task-specific resistance training adaptations in older adults: comparing traditional and functional exercise interventions. Frontiers in Aging, 5, 1335534.
