Traditional vs Functional Strength: Benefits and Techniques
If you are reading this right now, then you likely enjoying resistance training, at least see the value that comes from doing it regularly (1), or are new and are learning how to go about it the proper way to reach your goals. Like everything else you commit to, it takes time to understand the jargon that comes with it alone. Is there really a difference between "traditional strength training" and "functional strength training?" One may think that they are two terms that describe the same thing.
That thought is both correct and somewhat incorrect. They both have a common purpose, but you may use one form more than the other depending on your particular fitness goals. We are going to help you learn the differences between the two, understand which may be better for you and your fitness journey, and show you how to use both forms of strength training to help you master your personal physical fitness.
What is Traditional Strength Training?
We will keep this as simple as possible. Traditional strength training is the use of free weights, machines, and bodyweight exercises to help you improve strength and/or build muscle. This is achieved through both compound exercises such as the bench press or rows, and isolation exercises like flyes, curls, and pushdowns.
When you see people in most commercial gyms, they are very likely using traditional strength training methods to improve their strength or improve the size and shape of specific muscle groups.
Bodybuilders will use a combination of heavy weights and their own body weight to put on the size needed to develop their muscles. They will also try to get leaner while improving cardiovascular health by doing cardio to lose body fat and showcase their hard work.
Powerlifters and strongman/strongwoman competitors will use traditional strength training as part of their routine to prepare for their competitions as well, where power and strength is the name of the game. They will lift heavy weights as well, but they could also use more full body movements to help them achieve their goals. Some of their exercise choices may be technically functional, but that could be an extra benefit that comes with their particular training.
What is Functional Strength Training?
Functional strength training focuses on the trainee's ability to perform common, everyday life tasks. Examples may include weighted carries that can transfer into walking with grocery bags to using a stair climber with extra speed or resistance to walk up stairs. Athletes that prioritize functional training may not be as concerned about muscle development, but that could also be an extra reward that comes with it.
People that are recovering from injuries or seniors use functional training to help maintain or improve balance, coordination, and everyday strength while trying to maintain a healthy weight. Functional movements such as presses, pulls, and picking things up from the floor like deadlifts could count as functional training. These movements can also be performed when you lift weights.
Benefits of Traditional Strength Training
The benefits that come with traditional strength training make the time invested into it well worth it. Some of those benefits include body strength, increase in muscle mass, improved muscle shape, and structured progression as you continue.
However, there are other benefits such as improved bone density (2), which will be vital as one gets older. Using compound exercises can also help you train multiple muscle groups at once, which can save time in the gym if you have a busy schedule.
Furthermore, the raw strength you can gain from traditional strength training can transfer to some of those functional everyday activities. You can more accurately predict your progress and set more challenging goals going forward based on how you are progressing with your resistance exercises and body composition.
Benefits of Functional Strength Training
Some forms of functional training may not be as fun as traditional training exercises, but they are very important, nonetheless. Functional training focuses on the movements and activities you do every day such as bending over, carrying objects with your arms to your sides, and stretching.
Research has shown that functional training can help improve speed, balance, power, balance, and can potentially support flexibility and endurance (3). Functional training can be a solid strategy for injury prevention and practical strength such as moving boxes or carrying furniture.
A great way to look at the two forms of training is with this example. Traditional strength training can help you jump higher and use more force in a sport. Functional training can help you stay healthy and be more effective in movements so you can be ready to play that sport.
Key Exercises in Traditional Strength Training
Compound exercises will target several muscle groups at once, which makes them the premiere traditional strength training exercises to build your personal strength training routine around. Whether the goal is to get as strong as possible or focus on muscle hypertrophy, these movements should be the bread and butter choices.
Squats
This is the premiere lower body exercise, but it does far more than train the quadriceps, which it is most famous for. Squatting can help train the the hamstrings and glutes as well as the lower back and core muscles, which helps stabilize the weight on your upper back and shoulders that play a supportive role as well.
Deadlifts
When it comes to full body strength and power, nothing may be as effective as deadlifts. The traditional barbell version is considered controversial, but it can be performed with other implements such as a hex bar, farmer's walk handles, or even dumbbells. Doing them in a variety of ways could actually be another way to improve for the everyday movements that functional training would usually help with.
Bench Press
The bench press may be the popular exercise of all-time. The standard answer to the question "how much do you bench?" is considered the standard of strength for most people. It obviously focuses on the chest, shoulders, and triceps, but the back is involved from a stability standpoint. If your back isn't solid and tense to provide support, you may not be able to press as much weight.
Overhead Press
The overhead press is another pressing movement that will target multiple muscles, but this one can be performed seated or standing. The movement patterns can also carry over as a functional training exercise because you will very likely have to press something up to place it on a high surface.
Bonus tip: doing them standing with a barbell or dumbbells will help target the core and even burn more calories.
Bent-Over Row
You may think that the top pulling movement would be pullups, and there is no argument against that. However, when it comes to traditional training, bent-over rows is a strength training movement that will serve you very well when it comes to developing the upper back and biceps.
Key Exercises in Functional Strength Training
We mentioned that some exercises that are traditional can also be considered functional. The coin works when it is flipped the opposite way as well. There are some exercises that are deemed functional that are incorporating elements of both training styles. Here are a few very popular functional movements to add to your training plan.
Kettlebell Swings
These have gotten very popular over the last decade, and that is for good reason. Swings can be beneficial for a functional strength workout because of how they target the posterior chain, core, and shoulders. You don't need to go heavy on them to feel the impact, either. Going for strength is great, but these are awesome for endurance.
Lunges
This is another tremendous exercise for the lower body because it can help with bending the knees, flexibility, coordination, and core stability. Lunges will do more for leg strength and balance than the leg press or any other machine you have access to, and they will serve you as you get older.
Planks
Focusing on maximizing the stability in your core is important for posture as well as other strength training exercises. Planks are a must for any functional workout. You can add them in to any program at any time. They are great for warming-up as well as a burnout to finish an ab session.
Medicine Ball Throws
Athletes and older trainees alike should work on explosive strength and power development through dynamic movements. All you need to do that is a medicine ball, and it doesn't have to be heavy, either. Something as light as two pounds can help with such training.
Pull Ups
Pull ups are another movement that could fall in both categories. Pulling is a functional movement you do, but this exercise in general is great for building serious muscle. You can start with pulldowns if you're not strong enough to do bodyweight pull ups, but make it a goal to improve at them.
Creating a Combined Strength Training Program
Traditional strength training emphasizes progressive overload by lifting heavy weights while functional strength training helps with essential activities. There are key differences, but the good news is you don't have to choose which is more important because you can combine both into the same training plan. As a matter of fact, they can be complimentary of each other when combined properly.
This plan includes an upper body day and lower body day that has both traditional and functional movements included. You can do each once a week or repeat them for four training sessions a week if you feel you can handle the volume. If you choose the latter, give yourself one day off in between for recovery.
If you see reps decrease, that means you should add weight. All sets should be challenging, but you could complete all reps without reaching total failure. If you see times, then do as many as you can within the time limit. Rest as needed between sets, regardless of the exercise.
You can throw in grip exercises on upper body day and calf work on lower body day if you like as both are great forms of functional training.
Upper Body Day
Overhead Press - 3 sets of 15, 10, 5 reps
Bench Press - 3 sets of 15, 10, 5 reps
Bent-Over Row - 3 sets of 15, 10, 5 reps
Medicine Ball Throw - 3 sets of 10 throws
Push Ups - 3 sets of 60 seconds
Planks - 3 sets of 90 seconds
Lower Body Day
Squat - 3 sets of 15, 10, 5 reps
Deadlift - 3 sets of 15, 10, 5 reps
Lunge - 3 sets of 10 reps (per leg)
Kettlebell Swings - 3 sets of 60 seconds
Planks - 3 sets of 90 seconds
When you do these workouts, log how you do with weights, reps, and rest so you can try to improve each workout. Even one rep better on one exercise is a step in the right direction.
Common Mistakes to Avoid
When you are incorporating exercises like these into your plan, it is good to know how to do it. That means it is also good to know what not to do.
Don't get sloppy with form because it could lead to injury, and the only functional training you will be doing is physical therapy. No one wants that.
Skipping out on exercises you don't like or don't feel confident doing is another pitfall to avoid. That means you should be doing them because they will help you get better and more confident in your performance.
Don't neglect or dismiss a muscle group. Also, free weights are great but machines are also tremendous forms of functional strength training equipment. Use them when you can but don't rely on them solely.
FAQs about Traditional and Functional Strength Training
How often should I perform traditional vs. functional strength training exercises?
Both forms of training should be performed at least once a week but twice a week can be even more optimal for athletes and general trainees.
Can combining both types of training help with weight loss?
Nutrition is the most important factor for weight loss. Cardio and quality supplementation are important as well. That said, traditional strength training may have the edge for burning calories, but functional strength training can help with the basic movements and shouldn't be skipped.
Are these training methods suitable for beginners?
Absolutely. Not only are they suitable, but they should be considered essential. Learning proper form and execution on both forms of training will be a great first step on your fitness journey.
Conclusion
Traditional strength training is more popular because of how it can help you get bigger, leaner, and stronger, but functional strength training should be a focal point of all fitness goals because they carry over to your normal way of life. They may not be as exciting as traditional strength movements, but they can help you excel in those exercises. Using both forms of training will help you reach your goals and enjoy the results that come with the fitness journey you are undertaking.
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