By Jonathan Ross
ACE and NSCA Certified Personal Trainer
The general public is becoming more aware of what
many in the fitness industry have believed for about a
decade: there are great benefits of Functional Strength
Training (FST).
Never heard of FST? In its current form, the idea is
probably 8 to 10 years old and is fairly well-known by
professional trainers but just recently began filtering
down to the masses. In a nutshell, FST is a method of
exercise where the goal is to achieve stronger
movements, not just stronger muscles.
FST recognizes that human movement in everyday
life-such as walking, jogging, running, jumping, lifting,
pushing, pulling, bending, twisting, turning, standing,
starting, stopping, climbing and lunging-involve
smooth, rhythmic motions. Hence, training to improve
functional strength involves more than simply
increasing the force-producing capability of a muscle
or group of muscles; it requires training to enhance the
coordinated working relationship between the nervous
and muscular systems. This interaction leads to
enhanced performance of movements and easier
accomplishment of an individual's daily activities.
FST emerged largely as a reaction to the machine-
circuit training movement that exploded in popularity
in the 1980s. Industry professionals began
questioning the wisdom of having people perform
exercises where pads and seats held every joint in
place while they fatigued one muscle in isolation.
When performing tasks in every day life, even the most
basic of movements require a well-coordinated series
of muscular actions and often occurring while
standing.
Don't be confused by the fitness industry's debate
over what functional training is and whether or not we
should do it. While the industry wages this pointless
debate, the public is getting less and less fit. The
bottom line is this: Our bodies know movement and
are task-oriented. The better we make ourselves at
achieving physical tasks - as opposed to
strengthening individual muscles - the better result
our movements will create.
FST is a strong option for anyone who desires:
- more fluid, effortless movement;
- greater total muscle activation (i.e., more calories
burned) during exercise;
- enhanced sense of body control and awareness;
- and exercises that help prevent injury.
With these benefits, don't be surprised if FST is
coming to a workout near you! While there are
variations in how trainers approach FST, look for
exercises that consist of multi-planar (two or more
planes) movements involving multiple joints and joint
actions. People should perform 3-6 movements,
depending on their goals, current conditioning level,
and previous and current injury history. Did I say 3-6?
Yes! Most people benefit from a low volume of FST
exercises. (However, those with significant joint or
spinal dysfunction may want to proceed carefully. The
multi-joint, multi-planar nature of FST movements
makes for a potentially tricky situation if there is a
"weak link" in the kinetic chain.)
Control is paramount so movements begin slower to
allow for skill development. Speed can be added as
appropriate for the participant's goals. However, just like
any other form of exercise, form is never sacrificed for
speed.
FST can be part of a larger workout using different
exercise strategies. While FST will enhance coordinated
movement and overall muscle activation during exercise,
it can be a great complement to a strict strength program
of heavier resistance and lower repetitions.
If, however, the workout is limited to FST, the session
does not need to be long as there is a high degree of
benefit from even a low volume of training. This is
because the learning occurs at the neurological level
and the aim is not local muscular fatigue (as with
traditional training).
For most people, FST could successfully replace the one-
muscle-at-a-time approach to exercise (for example,
working the chest, then the biceps, then the quads...) that
often is time-intensive and provides only a small amount
of benefit to the movements most people perform daily.
Because FTS movements are a bit challenging,
participants must be "fully present" in the activity,
meaning that daydreaming or assembling your
grocery list in your head will have to wait until you are
done with the workout! This is a benefit as it more fully
engages the participant.
Comparing Traditional Weight Training
to
Functional Training
| Traditional Weight Training |
Functional Training |
|---|
| Focuses on one muscle at a time |
Use of many muscles simultaneously |
| Seated or supported position |
Need to stabilize self |
| Overuses forward/backward plane of
motion | Uses all three planes of motion
equally |
| Slow movement speeds for machine
reps | Mirrors movement of every day
life |
| Not related to movements of everyday
life | Core muscles actively
engaged |
| Results in tightening of muscles |
Allows for maximum strength capacity |
| Un-challenging postural situations |
Improves posture and body position |
| Range of motion restricted |
Complete activation of muscles |
| Develop more bulging, bulky, swollen
muscles | Longer more natural looking
muscles |
| Can lead to muscular imbalances/overuse
issues | Helps prevent injuries |
| Controlled and less effective movement
pattern | Purposeful movement pattern |
| Shortening of muscle tissue |
Lengthening of muscle tissue |
Source: Fitness Anywhere
Jonathan Ross is an ACE and NSCA Certified
Personal Trainer earning the title of ACE Personal
Trainer of the Year. He also is a Discovery Health's
National Body Challenge Fitness Expert and honored as
Men's Journal Magazine's Top 100 Trainers in America.
