6 Functional Strength Training Exercises To Do At Home

<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/01/functional-strength-training-thumbnail-0096.jpg" } }, "headline":"6 Functional Strength Training Exercises To Do At Home", "datePublished":"2019-03-04", "dateModified": "2020-01-22", "description":"You can reap the benefits of resistance training without using weights. And you can do these functional strength training exercises with everyday household objects.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/01/functional-strength-training-thumbnail-0096.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What is the difference between functional and traditional strength training?", "acceptedAnswer": { "@type": "Answer", "text": "According to the Journal of Strength and Conditioning Research, functional training attempts to mimic the specific demands of real-life activities. It also utilizes multi-joint exercises, meaning several muscle groups work together at one time." } }, { "@type": "Question", "name": "Is functional training better than weight training?", "acceptedAnswer": { "@type": "Answer", "text": "Several recent studies show functional and traditional strength training yield similar results for increasing strength and muscle mass. But there are certain instances where functional training may be more beneficial." } }, { "@type": "Question", "name": "What are the best functional exercises?", "acceptedAnswer": { "@type": "Answer", "text": "1. Squats, 2. Lunge, 3. Shoulder Press, 4. Turkish Sit Ups, 5. Dead Lift, 6. Trunk Twist" } }] } </script> <article> <div> <ul> <li><a href="#section1">Benefits Of Strength Training</a></li> <li><a href="#section2">What Is The Difference Between Functional And Traditional Strength Training?</a></li> <li><a href="#section3">Is Functional Training Better Than Weight Training?</a></li> <li><a href="#section4">What Are The Best Functional Exercises? (6 Movements)</a></li> <li><a href="#section5">Functional Strength Training: Wrap Up</a></li> </ul> </div> <section> <p>As we age, we naturally lose strength and muscle mass.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/9624662" rel="nofollow noreferrer">1</a>}</p> <p>Further, if we stop being physically active, we may lose the ability to complete tasks that are essential to our daily lives.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/25199941" rel="nofollow noreferrer">2</a>}</p> <p>Fortunately, there's a type of fitness training that solves both of these problems. </p> <p>It's called functional strength training, and it strengthens our muscles and maintains mass by using the same movement patterns we use throughout the day. </p> <p>Instead of moving heavy weights or using fancy gym equipment, functional strength training incorporates full-body resistance exercises that maintain our ability to walk, run, stand, and sit without pain or limitation.</p> <p>The best part is, you can practice functional strength training at home, using easy-to-find objects (like keys or a pillow) instead of weights.</p> <p>Let's take a look at some other benefits of strength training, the difference between functional and traditional strength exercises, and 6 functional strength exercises you can do right at home.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>Benefits of strength training</h2> <p>Besides helping slow down the natural aging process, there are lots of reasons you should be strength training.</p> <p>Health benefits include:</p> <ul> <li>Improves bone density, and decreases your risk of osteoporosis</li> <li>Improves posture</li> <li>Reduces risk of falls and injuries as you age ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/21361808" rel="nofollow noreferrer">3</a>}</li> <li>Maintains (or improves) joint flexibility</li> <li>Decreases body fat if you're combining strength training with a healthy diet ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/28871849" rel="nofollow noreferrer">4</a>}</li> </ul> <p>While there are different types of strength training, these benefits apply to any type of resistance workout.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>What is the difference between functional and traditional strength training?</h2> <p>While the benefits of resistance training are immense, there are some differences between functional and traditional strength training.</p> <p>According to the <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/12580675" rel="nofollow noreferrer"><i>Journal of Strength and Conditioning Research</i></a>, <i>functional training</i> attempts to mimic the specific demands of real-life activities. It also utilizes multi-joint exercises, meaning several muscle groups work together at one time.</p> <p>For example, the squat is a functional exercise. It works the hip and knee joints simultaneously, and reinforces movement patterns you use everyday (like standing up out of a chair).</p> <p><i>Traditional strength training</i>, on the other hand, is any type of workout that makes the muscles generate or resist force.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/19204579" rel="nofollow noreferrer">5</a>} This includes single-joint isolation exercises like bicep curls or leg presses.</p> <p>Bicep curls can be beneficial, because they strengthen the muscles, tendons, and ligaments in the front of your arm^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737788/" rel="nofollow noreferrer">6</a>}. However:</p> <ul> <li>Only one joint is utilized (your elbow)</li> <li>You're only strengthening one muscle at a time instead of several</li> <li>Curls don't really translate to activities you might do outside the gym*</li> </ul> <p>(*Think about it this way: If you picked something heavy up to put it on a shelf, would you use only your biceps? Probably not. You'd use your biceps, but also your legs, back, and shoulder muscles.)</p> <p>For these reasons, a bicep curl isn't considered a functional strength exercise.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>Is functional training better than weight training?</h2> <p>Several recent studies show functional and traditional strength training yield similar results for increasing strength and muscle mass.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/29600837" rel="nofollow noreferrer">7</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3578432/?report=classic" rel="nofollow noreferrer">8</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/22832419" rel="nofollow noreferrer">9</a>}</p> <p>But there are certain instances where functional training may be more beneficial. </p> <p>Consider:</p> <ul> <li>A 2017 study found that functional exercises were especially effective for adding strength and losing fat in circuit training workouts.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5376588/?report=classic" rel="nofollow noreferrer">10</a>} This implies that functional exercises may be the way to go if you're using proven fat-burning tools like circuit training or HIIT to lose weight.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5833956/" rel="nofollow noreferrer">11</a>}</li> <li>According to the <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/21361808" rel="nofollow noreferrer"><i>National Council of Aging</i></a>, every <i>11 seconds</i> an older adult is treated in the emergency room for injuries related to falling. Because functional exercise prepares you for movement outside of your workouts—and lowers your risk of falling—elderly people may especially benefit from functional resistant exercise.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165983/?report=classic" rel="nofollow noreferrer">12</a>}</li> </ul> <p>It's important to reiterate that the health benefits of <i>any</i> type of strength training are plentiful (see section: "Benefits of strength training" above). Functional or not, doing something is better than doing nothing at all.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>What are the best functional exercises? (6 movements)</h2> <p>Below you'll find the best 6 strength training exercises, along with household objects you can use to add a little functional resistance to your workouts.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-squats-1-0096.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-squats-1-0096.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-squats-1-0096.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-squats-1-LR-0096.jpg" class="img-fluid" alt="functional squats"> </picture> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-squats-2-0096.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-squats-2-0096.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-squats-2-0096.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-squats-2-LR-0096.jpg" class="img-fluid" alt="functional squats"> </picture> <h3>1. Squat</h3> <p><strong>Strengthens:</strong> hips, glutes, quads, lower back, abs</p> <p>Squats are perhaps the most functional exercise there is. They strengthen the muscles that help us stand up, go up stairs, and walk, among other things.</p> <p>A regular bodyweight squat is a fine exercise. But you can also use light, around-the-house objects (a pillow) to practice squatting with an object in front of your body.</p> <p>And you truly don't don't need anything heavy—you'll notice a big difference in how tight your core must stay to hold <i>any</i> object while you squat.</p> <p>Use this <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-squats/" rel="noreferrer">how to do squats guide</a> to master the movement, then position the object of your choice along your collarbone with your elbows bent and arms held out in front of you for support (see the picture above).</p> <p><strong>Sample workout:</strong> 3 sets of 5 on each leg, rest 2:00 between sets</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-lunge-0096.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-lunge-0096.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-lunge-0096.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-lunge-LR-0096.jpg" class="img-fluid" alt="functional lunge"> </picture> <h3>2. Lunge</h3> <p><strong>Strengthens:</strong> glutes, quads, core</p> <p>Lunges mimic you reaching to the ground to pick up an object, stepping forward, and sitting down.</p> <p>They also strengthen many of the same muscles as the squat, and are a great <a target="_blank" href="https://www.warriormade.com/content/exercise/the-best-thigh-slimming-exercise/" rel="noreferrer">thigh-slimming exercise</a>.</p> <p>And similar to squats, holding a household object in front of your chest (or light objects down by your side, like you would with dumbbells), is a good way to add a little functional resistance to <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-alternating-reverse-lunge/" rel="noreferrer">your lunges</a>.</p> <p>You can also put objects on the floor, and pick them up along the way.</p> <p><strong>Sample workout:</strong> 3 sets of 5 on each leg (10 total reps), rest 2:00 between sets.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-shoulder-press-1-0096.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-shoulder-press-1-0096.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-shoulder-press-1-0096.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-shoulder-press-1-LR-0096.jpg" class="img-fluid" alt="functional shoulder press"> </picture> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-shoulder-press-2-0096.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-shoulder-press-2-0096.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-shoulder-press-2-0096.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-shoulder-press-2-LR-0096.jpg" class="img-fluid" alt="functional shoulder press"> </picture> <h3>3. Shoulder press</h3> <p><strong>Strengthens:</strong> shoulders, triceps, lats</p> <p>Being able to press objects over your head is necessary for everyday life. </p> <p>Think about it: putting something on a high shelf, for example, requires upper body strength, coordination, and balance.</p> <p>A broom handle works perfectly for this exercise. To do a shoulder press:</p> <ul> <li>Start with your feet shoulder-width apart and the broom handle/household object resting on your collarbone.</li> <li>Squeeze your belly and butt*.</li> <li>Press the object up using your shoulder muscles. You'll have to move your head back slightly to clear space so the object can move in one straight line (picture yourself placing a broom on a high shelf, or a basket on top of the fridge).</li> <li>Lock your elbows. The object should be above the crown of your head.</li> <li>Return the bar to the resting position on your collarbone.</li> </ul> <p><i>*Your lower body should not assist with this exercise, so keep your knees locked too.</i></p> <p><strong>Sample workout:</strong> 3 sets of 3, rest 2:00 between sets</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/start-turkish-sit-ups-0096.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/start-turkish-sit-ups-0096.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/start-turkish-sit-ups-0096.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/start-turkish-sit-ups-LR-0096.jpg" class="img-fluid" alt="turkish sit ups"> </picture> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/turkish-sit-ups-0096.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/turkish-sit-ups-0096.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/turkish-sit-ups-0096.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/turkish-sit-ups-LR-0096.jpg" class="img-fluid" alt="turkish sit ups"> </picture> <h3>4. Turkish sit-ups</h3> <p><strong>Strengthens:</strong> shoulders, triceps, lats, serratus</p> <p>Sit-ups are a functional exercise because they help you get up from a supine (lying down) position.</p> <p>By adding a little weight in one hand, you can take sit-ups to the next level. </p> <p>Turkish situps force your upper body to stabilize itself during the exercise. Unlike a traditional situp where you're mostly strengthening your abs, you must maintain good midline stability and engage your obliques to complete the exercise.</p> <p>Find a small object (a light dumbbell, a water bottle, etc) before you start. Then:</p> <ul> <li>Lie on your back with one knee bent, and the other leg straight.</li> <li>Start with the object in your right hand, positioning it over your face. Your left hand should be down by your side.</li> <li>With your arm locked out and the object continuing to stay above you, do a sit-up—but instead of just flexing your abs, use your foot to roll the hips and shoulders to the side. This is called a low oblique sit.</li> <li>As you do the sit-up, the object in your hand should continue to stay overhead.</li> <li>Slowly return to the floor.</li> </ul> <p><strong>Sample workout:</strong> 5 sets of 5 on each hand (10 total reps), rest 2:00 between sets. </p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-deadlift-start-0096.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-deadlift-start-0096.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-deadlift-start-0096.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-deadlift-start-LR-0096.jpg" class="img-fluid" alt="functional deadlift"> </picture> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-deadlift-finish-0096.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-deadlift-finish-0096.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-deadlift-finish-0096.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-deadlift-finish-LR-0096.jpg" class="img-fluid" alt="functional deadlift"> </picture> <h3>5. Deadlift</h3> <p><strong>Strengthens:</strong> lower back, upper back, shoulders, hamstrings, quads</p> <p>The deadlift is traditionally performed as a barbell exercise. </p> <p>However, the lift is essentially just picking something up off the ground, like car keys or a pillow. </p> <p>You can use household objects to practice good technique when picking up a weighted object. Mastering a good hip hinge is essential for everyday performance.</p> <p>Objects you might use include grocery bags, a child, your full laundry basket, or even car keys. </p> <p>To do a deadlift:</p> <ul> <li>Start with the object on the floor.</li> <li>Make a flat back—make a "proud" chest and flex the muscles in your abs and lower back.</li> <li>Bending at the hips, then knees, reach towards the floor. Grip the object.</li> <li>Driving through your heels, raise the object to a standing position. It should be resting on the top part of your thighs.</li> <li>Squeeze your butt at the top of the rep, then return it to the floor, maintaining a tight back.</li> </ul> <p><strong>Sample workout:</strong> 5 x 5, rest 3:00 between sets.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-trunk-twist-start-0096.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-trunk-twist-start-0096.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-trunk-twist-start-0096.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-trunk-twist-start-LR-0096.jpg" class="img-fluid" alt="functional trunk twist"> </picture> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-trunk-twist-finish-0096.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-trunk-twist-finish-0096.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-trunk-twist-finish-0096.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/functional-trunk-twist-finish-LR-0096.jpg" class="img-fluid" alt="functional trunk twist"> </picture> <h3>6. Trunk twist</h3> <p><strong>Strengthens:</strong> obliques, abs, hips, lower back</p> <p>Any time you reach behind you or transfer objects laterally (from one table to another, for example), you're twisting your trunk. </p> <p>An exercise like a <a target="_blank" href="https://www.warriormade.com/content/exercise/russian-twists/" rel="noreferrer">Russian twist</a> is a fantastic way to keep these muscles in your trunk strong.</p> <p>By placing a small object (again, a water bottle works here) in your hands, you can make this exercise a little bit more challenging.</p> <p><strong>Sample workout:</strong> 3 x 5, rest 2:00 between sets.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>Functional strength training: wrap up</h2> <p>Unlike traditional strength training, functional resistance workouts place an emphasis on mimicking real-life movements.</p> <p>The benefits of any type of strength training are plentiful, but functional strength training exercises may be particularly useful depending on your goals. If you're trying to lose weight or stay healthy and able-bodied if you age, you may especially benefit.</p> <p>Contrary to popular belief, you don't need fancy weights to train this way. In fact, you could argue it's more "functional" to use everyday objects to get stronger.</p> <p>The 6 exercises (or movement patterns) listed above, along with some easy-to-find household objects, are a simple and effective way to add a little boost to your workouts.</p> </section> </article>