There are various reasons why someone may start lifting weights. Some people start to improve their physique, others to become bodybuilders, and still others who just want to burn fat. Lifting weights always reminds me of bodybuilders first because that is how they spend a majority of their time working out. Training is about building bigger muscles and looking good in a competition. For the most part, it isn't about becoming a better athlete in terms of strength, speed, or endurance.
Functional training helps a person become better at doing their daily activities. You become stronger so that lifting heavy loads isn't such a burden. You train so that you can lift your groceries or your children with ease. This type of training focuses a lot on your core muscles because those are the muscles used most in our daily routine.
Get Off the Weight Machines
If you want to start performing functional training, it's best to stay off of the weight machines. Weight machines limit your range of motion. Free weights are a better choice. The movements mimic ones that you would actually do during your day. Dumbbells are a great choice for weights. Use them in combination with compound exercises like squats, lunges, shoulder presses, etc.
Develop that Core
Core muscles are often neglected in working out but they are essential for everything we do. They are stabilizer muscles which help keep you upright (improved posture) and improve balance. They allow you to use your other muscles more effectively in your arms and legs. The core consists of your back and abdominal muscles and there are others that are deeper such as the tranverse abdominis.
Do you use functional strength training in your routines?
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great advice – i was feeling bad because all i have is free weights – i was checking out equipment – so you have saved me some money – i am a beginner but am already seeing the results of strength training
Bang on post.
I exercise the core every time I work out and use the free weights.
I am not attempting to bulk up – just tone up.
Peter
I usually do tread mills on a daily basis. I’ve noticed that I usually dont get sick when I exercise regularly and I sleep soundly too, so insomnia doesn’t scare me.
Great post!
Core muscle training should be your number one priority. Strong core will prevent injuries and help to perform different daily activities. Almost every movement starts in the core region.
Combining free weights with body-weight exercises would be the perfect mix for functional strength training.
This is a great point. No disrespect to weight lifters and bodybuilders, but there is a difference in being built “for show” and built “to go.”
Great post! I’m starting to do more free weights. The machines limit your range plus you get more resistance from the free weights which tears the muscles and tones up more! You’ve got to work your core. I always tell people your core is the central movemnt of the body and you have to take care of it! Thanks for sharing!
Jen
Nice post! Strengthening your core should be an essential routine for an all over body workout.
Brilliant. Extremely well said. It’s so easy to mistaken the fundamentals of fitness. I think many people are intimidated or uninterested because they perceive weight training a something athletes and bodybuilders do. Developing functional strength for everyday life is something everyone can benefit from. Fantastic article, thank you!
Core exercises are very important but most people skip them because they don’t get alot of sweat while doing them. thanks for the post.
I was browsing blogs and just happened to come across yours. I agree, a strong core makes or breaks your routine. And free weights, wow. I was always a user of the machines, and then one day I tried the free weights. It is definitely a lot harder and heavier to use. I felt my strength going up after a few sessions with the weights than I ever did with the machines.
A weak core is like a tyre with no spokes… wobbly! Functional strength exercises are an absolute must.
This is great advice. If what you are doing in the gym is not helping you in your life, you are wasting your time. However, what you are doing in the gym shouldn’t hinder you either.
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I find that weight machines were always dangerous but they do have good impacts on joints. I always loved free weights though. They’re more hardcore.