What is “Functional Strength”?
At some point in the past few years, you’ve probably heard someone mention “functional strength” at the gym, in a fitness class, or maybe even during a Zoom happy hour. But what does it actually mean? Is there such a thing as non-functional strength? And why should you, someone who isn’t a pro athlete, care?
Let’s break it down.
Where the Term Comes From
The phrase “functional strength” originally came from the world of physical therapy and rehabilitation. Therapists were looking for ways to help patients not just move again, but move in ways that restored real-world ability — things like standing up from a chair, carrying groceries, or walking up stairs. Over time, fitness professionals adopted the term to describe strength that translates beyond the gym into everyday life.
In other words, functional strength isn’t just about how much you can bench press — it’s about how well you can move through the world. Can you pick up your toddler without throwing out your back? Can you squat down to load a dishwasher, or hoist your bike onto the rack without wincing?
Why It Matters
For the average person — especially those in tech or working remotely — life can be surprisingly sedentary. Even if you’re walking to Blue Bottle and logging steps in Dolores Park, your day-to-day likely involves long stretches of sitting, typing, and craning your neck toward a screen. This leads to tight hips, weak glutes, and poor posture — all of which make you more susceptible to pain and injury.
Functional strength training helps counteract these issues by focusing on movement patterns rather than isolated muscles. It teaches your body to work as an integrated system. Think squats, lunges, push-ups, rows — exercises that mimic real-world activities. According to a 2016 study published in the Journal of Strength and Conditioning Research, functional training significantly improved strength, balance, and flexibility compared to traditional machine-based training (Sannicandro et al., 2016).
Translation: functional workouts don’t just make you stronger — they make you better at being a human.
So What Does It Look Like?
In a gym setting like P4L, that might mean:
Deadlifting kettlebells to train your ability to pick things up safely
Practicing split squats to build single-leg stability for weekend hikes across the Bay
Doing loaded carries to improve your core and grip strength (think: groceries)
Using resistance bands or TRX to challenge stability and coordination
You won’t always hear words like “gluteus medius activation” — though we could totally nerd out if you want — but you will feel more capable in your body. That’s the point.
Final Thoughts
Functional strength isn’t just for athletes or people recovering from injury. It’s for anyone who wants to feel good moving through life. It’s for carrying your laptop bag without shoulder pain, for lifting a suitcase into the overhead bin, for playing with your dog without worrying about your knee.
So the next time you’re in class and your coach has you doing a movement that feels oddly specific, remember: it’s probably making you more functional. And in a city built on hills, stairs, and standing desks — that’s a strength worth building.
Sources:
Sannicandro, I., Cofano, G., Rosa, R. A., & Piccinno, A. (2016). "Functional training and traditional strength training: effects on body composition and strength in middle-aged women." Journal of Strength and Conditioning Research, 30(7), 1871–1880.