Functional vs. Strength Training

By Dominic Novak

As trainers when we are putting our program together for each client we have to ask ourself the question do we have our client perform functional exercises or do we have them perform strength based exercises.  First let us look at what the definition is for each.

Functional training is defined as movement patterns that mimic daily life activities that incorporate the entire body, i.e. chops, swings, etc.

Strength training is defined as a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person's own body weight.  Strength training exercises typically involve a one joint motion, i.e bench press.

Now that we have defined both much of our programming will lend itself to the demands of each client.  For example a teenage athlete has greater strength demands than a forty year old male whose goal is general health. 

In our summary through the thousands of clients that we have seen throughout the years since 1992 we have found that all of our programs involve both functional training and strength training.  Functional training serves as a great warm-up or cool-down to aid in the participants flexibility and functional movement.  Also, many of our clients want to be able to pick up a sport without feeling as though their muscles have become too tight and restricted from strength training alone.

Strength training on the other hand is a great way for a client to see an aesthetic difference in their body.  When you isolate each muscle that muscle is stimulated and change happens as a result.  If we just did functional training then the small muscles in the movement patterns, or a clients' weak area will stay weak and become prone to injury.

The combination of functional and strength training is a winning combination for every routine.