What is functional strengthening?
Functional strengthening is a type of strength training that focuses on several muscle groups and joints that move together rather than isolating one specific muscle. The purpose of functional strengthening is to perform everyday tasks easily — not to build muscle mass.
Functional strength exercises focus on your movement and every part of the body involved in it. Each exercise emphasizes coordination, speed of movement, muscle contraction and range of motion. When performed in physical therapy, functional strengthening exercises help you rebuild lost strength or function and progress towards a goal of resuming your normal activities. Common functional strengthening exercises include:
- Tai chi
- Yoga
- Lunges
- Stair climbing
- Hip extensions
- Diagonal reaches
- Bicep curls
Why do I need to do functional strength exercises?
Functional strengthening is a core part of physical therapy and is used primarily in rehabilitation. It helps you overcome an injury, illness or other health condition and recover your previous abilities. If you have trouble doing something you used to do easily, that’s reason for functional strength training.
As we get older and lose muscle mass, functional strength becomes more important than physical strength. So you may need functional training to maintain your level of ability or improve your quality of life.
What should I expect during a functional strength training program?
Functional training teaches you how to safely and effectively do the things you need to do in everyday life. It’s different for everyone. It could be simple things you do around the house like climbing stairs and picking something up off the floor. Or a work-related activity like carrying a heavy object or using your hands in a repetitive on-the-job task. Some examples of functional training include:
- Core strengthening to lift and carry everyday objects or maintain posture for long sedentary stretches
- Squats to help you bend down or get up out of chairs
- Balance and stability exercises for easier maneuvering around the house or workplace without tripping or falling
- Grip strength exercises so you can hold and use tools at work or in your kitchen, garden or garage
- Upper body movements and stretches for reaching and lifting things higher up
At your initial physical therapy appointment, you’ll outline your goals and functional limitations with your physical therapist. After some initial baseline assessments, they’ll customize a functional training program to get you where you want to be physically. This may include some weights. But since the focus is on movement, you may use resistance bands, body weight, machines or even the objects you normally use to mimic your everyday lifestyle.
What results will I see after completing functional strengthening exercises?
Naturally, functional strengthening improves your strength. With its focus on movement and coordination, it also improves your balance and agility. But the primary purpose of functional training is for you to move safely and efficiently.
After learning proper form and movement from your PT, you will be able to perform the same on your own — with little restrictions or discomfort. You’ll be able to return to your normal daily activities and even do more than you could previously. Functional strengthening may also:
- Relieve or manage your pain
- Help you lose or maintain weight
- Re-establish your center of gravity