Functional Strength-Training Exercises for Better Mobility

Maybe you want to improve everyday movements, such as taking the stairs and carrying groceries. Or perhaps you want to excel at your favorite sport. Functional strength training might be just what you need to reach these goals. The exercise method can boost your endurance, mobility, and confidence. 

"In many ways, functional strength training is one step [ahead of] traditional strength training," says Rocky Snyder, CSCS, author of the strength-training guide, “Return to Center.” "You're exercising in a way that's designed to fulfill a purpose, like improving a sport or making everyday movement easier." 

Here's a look at what's involved and key exercises to help you start a functional strength-training plan. 

What is functional strength training?

Functional strength training focuses on compound exercises to help you perform everyday movements with ease. For example, you might practice squats to make it easier to stand up and sit down in your day-to-day life. 

By contrast, traditional strength training may focus more on isolating major muscle groups, Snyder explains. Typically, the goal is to increase muscle and improve your physique. For example, you'd do bicep curls to target and build the muscles at the front of your upper arm. 

But functional strength training mimics daily movements. It encourages major muscle groups to work together to perform an action, says Snyder. "It also reinforces how [your] joints move in concert with one another. This requires balance, coordination, mobility, and stability."

Traditional strength training may include some exercises that can help you reach these goals. But those moves must work multiple muscle groups instead of isolating just a few to qualify as functional strength training.

What are the best functional strength-training exercises to add to your routine?

We use seven fundamental movement patterns for daily activities and tasks, including: 

• Pushing 

• Pulling 

• Squatting 

• Lunging 

• Hinging 

• Walking

• Rotating 

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You often combine these movements during everyday activities. For example, you walk and lunge to climb a flight of stairs. Examples of functional strength-training exercises that prioritize these movements include: 

• Bodyweight squats 

• Step-ups 

• Walking lunges 

• Kettlebell swings

• Planks 

• Wood chops 

• Farmer's carry

• Push-ups

• Sled pushes 

• Lat pulldowns

• Deadlifts 

• Goblet squats

• Power cleans

Many of these exercises may be included in a traditional strength program. But functional strength training is typically performed with lighter weights — or your body weight — to activate smaller muscle groups, according to strength coach Reda Elmardi, CSCS. There's also an emphasis on more explosive movement rather than slow, controlled lifts to fatigue the muscles faster, Elmardi said. 

What are the benefits of functional strength training?

As the name implies, functional strength training can boost physical function and strength for seamless mobility. Here are the key advantages of this training method. 

Improves balance, coordination, and mobility

You use multiple muscle groups for daily physical activities. "Functional strength training focuses on mobilizing these muscle groups in different ways," says Elmardi. "This can improve your range of motion and reduce stiffness in the joints." That can lead to better balance, coordination, and mobility. 

These improvements are helpful at any age. But they are particularly important for older adults, who have a higher risk of falls and may have trouble with activities of daily living. A review found that functional training –– including exercises such as squats and step-ups –– improved balance, strength, and mobility in older adults. 

Slows muscle loss

Muscle mass naturally decreases by roughly 3% to 8% per decade after age 30. And it accelerates after age 60. It can impair your physical function and make it hard to stay independent as you age. 

Functional strength training is one way to pump the brakes on muscle loss. It's been shown to help prevent or delay age-related muscle loss. 

Improves body composition

Your body composition refers to how much bone, muscle, and fat you have. And it's no secret that strength training can help you build muscle and strengthen your bones. When you have more muscle mass, it's easier for your body to burn calories and maintain a healthy weight. According to the American Heart Association, that creates a ripple effect. For example, you're less likely to develop chronic conditions –– such as heart disease or diabetes –– with a healthy body weight. 

But remember, a healthy weight is different for everyone. And there's no one-size-fits-all approach to weight loss or management. 

Boosts endurance

If you make functional strength training a regular part of your exercise plan, it can increase endurance, says Elmardi. That’s because the type of physical adaptations that make you stronger can improve your aerobic capacity, research has found. Better aerobic capacity often translates to better physical fitness.

Strength training allows your muscles to adapt to resistance. Studies show that these adaptations can help strengthen your muscles and improve your aerobic capacity. One study found that resistance training with compound exercises was more effective for increasing aerobic capacity than isolation exercises. 

Helps you stay active 

Although it sounds obvious, functional strength training reminds your body how to move, says Snyder. "We live in a world that's increasingly designed for us to move less, and [that affects] how efficiently we move in general," he adds. "So, the largest benefit with this training is that your body is challenged to keep moving. That often leads to more movement throughout the day." And more daily physical activity has been linked to better health and longevity. 

How to get started with functional strength training

First, consult your primary healthcare provider for approval before you start a new exercise program. You can ask questions or discuss any existing health concerns. Then, consider working with a certified personal trainer for at least a few sessions. A trainer can help you learn proper form and create a plan for exercises you can do at the gym and at home. 

But a trainer is not required. And whether you work with a professional or not, begin slowly. "It took some time to become deconditioned [get out of shape]," says Snyder. "It is going to take a little time and determination to [reach your new goals]." 

You know better than anyone else how each movement affects you. So listen to your body. "If there is pain [during an exercise], stop," Snyder advises. Your body is telling you that you have improper form or now is not the right time to do a particular exercise. 

Beginning with familiar bodyweight exercises can be helpful, adds Elmardi. For example, try squats, lunges, and push-ups. "The key is to gradually increase the difficulty of your routine so you don't become discouraged," he says.

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Written by:

Elizabeth Millard, CPT, RYT

Elizabeth Millard, CPT, RYT, is a Minnesota-based freelance health writer with 25 years of experience. Her work has appeared in numerous publications, apps, and patient education materials.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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