Core Performance - Functional Strength Training: Move Better, Feel Stronger at Any Age
Core Performance - Functional Strength Training: Move Better, Feel Stronger at Any Age
From push-ups to step-ups, functional strength training supports real-life movement and builds lasting independence, no matter your age or fitness level.
Functional strength training might just be the secret to feeling confident and capable at every stage of your life. It strengthens the muscles we rely on daily - whether that is climbing the stairs, lifting groceries, or getting up from the floor. Simply put, this type of training helps you move through life more easily and with less discomfort.
A typical workout includes movements that activate multiple muscle groups at once, rather than isolating one muscle at a time. You might perform squats, lunges, rows or push-ups. These exercises train the body in a way that supports better movement, not just better aesthetics. For example, walking lunges mimic how we move throughout the day. Push-ups build upper body strength for pushing motions. Rows target the pulling muscles in your back. Even balancing on one leg - like during a single-leg deadlift, improves coordination and strengthens your stabilizer muscles. You can also add mobility or balance challenges to your workout using tools like a step platform, stability ball, or even just your own bodyweight.
Functional strength training is more than a fitness trend - it’s a way to future proof your body. When you prioritize functional movement, you’re investing in your ability to live independently, stay active, and do the things you love well into your later years. It’s not about lifting the heaviest weights; instead it’s about moving through life without limitations.
Some of my favorite functional strength exercises do not require much equipment or time. Here are some beginner-friendly, functional strength moves to start with:
Push-ups:
These can be done against a wall or at a counter or all the way down to the floor. Push-ups strengthen your chest, arms and core.
Mid-back rows:
Trains your back and biceps. You can do these using elastic bands, dumbbells or a cable machine. Remember to engage your core as you pull and pinch your shoulder blades together.
Walking lunges:
Improves leg strength, balance, and flexibility. These can also be done static or standing still by hold a chair or wall for folks with limited mobility.
Step-ups:
Builds power and leg strength. Use your stairs with a railing for extra stability.
Bodyweight squats:
Practice the motion of standing from a seated position.
Russian twists:
Strengthen core rotation - important for reaching and turning and balance.
Single leg deadlift:
Improves hip stability and balance.
So, whether you are just beginning or have been exercising for years, start sprinkling functional moves into your weekly routine. The payoff? More energy, less pain, and more freedom to move through the day with ease.
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her sons, Zach and Nik. For more information about her studio, visit her Facebook page, www.coreperformancefitness.com or call her directly at 716-698-1198.
