Getting stronger isn’t just about looking like sculpted, well-defined muscles. Building strength is essential for maintaining good overall health and quality of life. Strong muscles promote bone density, balance, heart and brain health, and more. We are therefore here to deploy the best functional training exercises to help you build strength every day, so you have no excuse not to start today.

“While functional training and strength training are both good ways to build muscle mass and endurance, functional training focuses more on movements that mimic everyday activities like climbing stairs, lifting objects from the ground or carrying groceries”, explains Ronny Garcia, CPT, Flashing Fitness. “Functional training promotes coordination, balance and flexibility while working multiple muscle groups at the same time.”

Before beginning any form of vigorous training, it is always wise to speak with a medical professional and certified personal trainer to ensure you are using proper technique and form.

Below are seven exceptional functional training exercises to build strength every day.

Squats

Squats Replicate the movements you do every day, such as sitting down and getting up, squatting to tie your sneakers, and picking something up from the floor.

“By developing your glutes, quads, hamstrings and core with this exercise, you will improve your strength and stability throughout your body, making those movements you do all the time easier,” Garcia points out.

How to do it:

1. Stand straight with your feet shoulder-width apart.
2. Press your hips back, bend your knees, and keep your chest high as you squat.
3. Lower yourself until your thighs are parallel to the floor.
4. Get up.
5. Perform 3 sets of 12 to 15 squats.

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Lunges improve your stability, balance, and leg and core strength, just like climbing stairs or walking.

How to do it:

1. Take a big step forward.
2. Lower yourself into a lunge until your knees are at a 90-degree angle.
3. Push through your front heel to return to standing.
4. Change legs.
5. Perform 3 sets of 12 to 15 repetitions per side.

Deadlifts

“Deadlifts are a great functional exercise to prepare your body to pick up objects from the ground more easily, without injuring yourself,” Garcia tells us.

How to do it:

1. Stand straight with your feet hip distance apart.
2. Hold a barbell or set of dumbbells in front of you.
3. Hinge at your hips, keep your back flat and lower the weights down your legs toward the floor.
4. Press through your heels to return to the starting position.

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Push ups

“Push-ups are a great way to work upper body and core strength, mimicking movements like pushing open doors or supporting yourself when getting up from the floor,” says Garcia.

How to do it:

1. Start in a plank with your hands just outside shoulder width.
2. Lower your chest toward the floor, keeping your back straight.
3. Tap Save.
4. Perform 3 sets of 12 to 15 repetitions.

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Kettlebell swings

This explosive exercise can help prepare your body for carrying heavy objects and lifting weights.6254a4d1642c605c54bf1cab17d50f1e

How to do it:

1. Stand with your feet shoulder-distance apart.
2. Hold a kettlebell with both hands.
3. Press your hips back to swing the kettlebell between your legs to chest level.

Farmer’s Transport

“(This exercise) improves your grip and core strength and improves your overall body stability,” Garcia emphasizes.

How to do it:

1. Hold a kettlebell or heavy dumbbell in each hand.
2. Stand up straight and walk forward while keeping your chest high and body tight.
3. Perform 3 sets of walks of 30 to 60 seconds.

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Boards

This exercise builds your core strength, which promotes better balance and posture to perform your daily activities.

How to do it:

1. Hold a high plank or forearm for 3 sets of 30 to 60 seconds.

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Alexa Mellardo