Functional strength training exercises focus on movements that mimic real-life activities, improving muscle coordination and balance while targeting multiple muscle groups simultaneously. By incorporating these exercises into your workout routine guided by a functional trainer, you burn calories, promote weight loss, and build lean muscle mass, essential for boosting metabolism and achieving long-term fat loss goals.
According to a study published in the British Journal of Sports Medicine, dedicating 30 to 60 minutes per week to strength training may yield significant health benefits. Participants who adhered to this duration experienced a 10% to 20% reduction in the risk of mortality from all causes, including cancer and heart disease, compared to those who didn't engage in strength training. However, the study noted that the strength training benefits appeared to plateau after one hour and diminished after two hours.
This blog explores the best functional strength training exercises and their benefits for fat loss. It also provides a flexible exercise routine that can be easily done at home and requires minimal equipment.
Table Of Contents
1. What Is Strength Training And Examples?
2. What Are The 5 Best Strength Training Exercises At Home?
3. 5 Benefits Of Strength Training For Weight And Fat Loss
4. Strength Training Exercises Routine Or Strength Training At Home
5. The Final Say
6. FAQs
7. References
What Is Strength Training And Examples?
Strength training, also known as resistance training, enhances muscle mass and strength by exerting force against resistance. This resistance can come from various sources, including free weights, kettlebells, weight machines, resistance bands, or even one's body weight. Strength training stimulates muscle growth and improves muscular strength, endurance, and functionality.
It encompasses various techniques, such as isometric exercises, bodyweight movements, and plyometrics, all of which target different muscle groups and contribute to muscular development. Strength and resistance training are the key components of a well-rounded fitness regimen, alongside endurance, balance, and flexibility exercises.
The American Heart Association (AHA) advocates including all four types of exercise in a comprehensive workout routine to promote overall health and fitness. According to the AHA's Recommendations for Physical Activity in Adults, individuals should engage in strength training activities at least twice a week to reap the benefits of improved muscle tone, metabolism, and functional strength.
By adhering to these guidelines and incorporating strength training, individuals can enhance their physical fitness and reduce the risks of chronic diseases associated with sedentary lifestyles.
Also Read: Discover The Best Muscle-Building Exercises With Workout Routine & Benefits
What Are The 5 Best Strength Training Exercises At Home?
The five functional exercises of bench press, squat, deadlift, shoulder press, plus pull-up are popularly known as the Big 5 of strength training.
1. Bench Press
The bench press is a compound exercise that primarily targets the chest, shoulders, and triceps while engaging various stabiliser muscles. Regular bench press training can improve upper body strength, muscle mass, and functional fitness. Variations include incline, decline, and dumbbell bench presses, each targeting different areas of the chest and shoulders.
Instructions to perform a bench press:
1. Lie flat on a bench with your feet firmly planted.
2. Grip the barbell slightly wider than shoulder-width apart, with your hands directly above your elbows.
3. Lower the barbell to your chest in a controlled manner, keeping your elbows close to your body.
4. Press the barbell back up to the starting position, extending your arms fully without locking out your elbows.
2. Deadlift
The deadlift is a compound exercise that primarily targets the posterior chain, including the glutes, hamstrings, lower back, and traps. It also engages the core and grip strength, making it a highly functional movement for everyday activities. Deadlifts can improve overall strength, posture, and muscle development. Variations to consider include sumo deadlifts, Romanian deadlifts, and trap bar deadlifts.
Instructions to perform a deadlift:
1. Stand with your feet hip-width apart, toes pointing forward, and a barbell placed in front of you.
2. Hinge at your hips and bend your knees to lower your torso, gripping the barbell with hands shoulder-width apart.
3. Keep your back flat, chest up, and core engaged as you lift the barbell by driving through your heels and extending your hips and knees.
4. Once standing upright, pause briefly, then reverse the movement to lower the barbell back to the ground with control.
3. Squat
The squat is a compound exercise that targets the lower body, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core and stabiliser muscles. Squats improve leg strength, muscle mass, mobility, and functional fitness. Variations include front, goblet, and pistol squats, each offering unique challenges and benefits.
Instructions to perform a squat:
1. Stand with your feet shoulder-width apart, toes slightly turned out, and a barbell resting across your upper back or at shoulder level.
2. Brace your core, keep your chest up, and initiate the movement by bending your hips and knees to lower your body toward the ground.
3. Descend until your thighs are parallel to the ground or as low as your mobility allows, ensuring your knees track over your toes and your heels remain grounded.
4. Drive through your heels to return to the starting position, fully extending your hips and knees.
4. Shoulder Press
The shoulder press is a compound exercise that primarily targets the deltoid muscles of the shoulders, along with the triceps and upper chest. It helps improve shoulder strength, stability, and muscle development, enhancing overhead pressing abilities and functional upper-body strength. Variations to consider include seated shoulder press, dumbbell shoulder press, and Arnold press, each targeting different angles of the shoulders and arms.
Instructions to perform a shoulder press:
1. Sit or stand with your feet shoulder-width apart, holding a barbell or dumbbell at shoulder height with an overhand grip.
2. Brace your core, keep your chest up, and press the weight overhead by extending your arms fully without locking out your elbows.
3. Lower the weight back to the starting position in a controlled manner, maintaining stability and control throughout the movement.
5. Pull-Up
The pull-up is a compound exercise primarily targeting the upper back muscles, including the latissimus dorsi, rhomboids, traps, biceps, and forearms. It is an effective bodyweight exercise for building upper body strength, muscle mass, and grip strength. Variations include chin-ups, wide-grip pull-ups, and assisted pull-ups, each targeting different muscle groups and providing varying difficulty levels.
Instructions to perform a pull-up:
1. Grip an overhead bar with your hands slightly wider than shoulder-width apart, palms facing away from you.
2. Hang with your arms fully extended, engaging your core and keeping your shoulders down and back.
3. Pull your body upward by driving your elbows down and back, leading with your chest until your chin clears the bar.
4. Lower yourself back down with control until your arms are fully extended.
Also Read: Boost Your Arm Strength With The Best Workout Plan For Biceps At Home!
5 Benefits Of Strength Training For Weight And Fat Loss
Let’s explore the advantages of strength training for weight loss and burning fat in your body:
1. Increased Muscle Mass
Unlike fat tissue, muscle tissue is metabolically active, meaning it burns more calories even when you're at rest. Increasing your muscle mass through strength training effectively boosts your resting metabolic rate. This heightened metabolic rate translates to a more significant calorie expenditure throughout the day, aiding in weight and fat loss efforts over time.
2. Improved Metabolic Rate
Following a workout, your metabolic rate remains elevated for hours, a phenomenon known as excess post-exercise oxygen consumption (EPOC). This extended metabolic boost means your body continues to burn calories at an increased rate long after you've finished exercising. Over time, this can contribute significantly to weight and fat loss goals, making strength training an effective strategy for enhancing metabolic function and promoting a leaner physique.
3. Better Body Composition
While the number on the scale might not change drastically, strength training facilitates the development of lean muscle mass while simultaneously reducing body fat. This shift in body composition leads to a more toned and defined appearance, even if overall weight loss progress appears modest. Strength training promotes a healthier and more aesthetically pleasing physique by prioritising muscle gain alongside fat loss.
4. Enhanced Fat Oxidation
Strength training enhances your body's capacity for fat oxidation, or the process of utilising stored fat for energy. Regular resistance exercise makes your body more efficient at breaking down fat molecules during physical activity and rest. This heightened fat-burning ability supports weight and fat loss goals and contributes to overall metabolic health. By promoting fat oxidation, strength training helps optimise energy utilisation and encourages a more efficient metabolism.
5. Increased Energy Expenditure
The intensity of strength training exercises, mainly compound movements like squats, deadlifts, and bench presses, triggers a substantial increase in energy expenditure. These dynamic exercises engage multiple muscle groups simultaneously, elevating your heart rate and exerting a considerable metabolic demand. As a result, strength training sessions become highly effective calorie-burning workouts, contributing to fat-loss efforts.
Strength Training Exercises Routine Or Strength Training At Home
Note the sample strength training routine plan to try at home for beneficial results:
Strength Training Routine At Home | Inclusions | Benefits |
Warm-Up | Begin your strength training session with a dynamic warm-up routine to prepare your muscles and joints for exercise. Include movements such as arm circles, leg swings, hip circles, and trunk rotations. | Increases blood flow to muscles, improving flexibility and mobility and reducing injury risk during workouts. |
Upper Body Workout | Perform a series of upper body exercises targeting different muscle groups. Examples include push-ups, dumbbell rows, shoulder presses, and tricep dips. Aim for 2-3 sets of 8-12 repetitions for each exercise, adjusting the weight and reps based on your fitness level. | It builds strength and muscle definition in the chest, back, shoulders, and arms, improving upper body stability, posture, and functional strength. |
Lower Body Workout | Incorporate lower body exercises to target the legs, glutes, and hamstrings. Include exercises like bodyweight squats, lunges, glute bridges, and calf raises. Perform 2-3 sets of 10-15 repetitions for each exercise, focusing on proper form and control. | Strengthens lower body muscles, including quads, hamstrings, and glutes and improves functional movement patterns and athletic performance. |
Core Workout | Finish your strength training session with a core workout targeting the abdominal muscles and lower back. Include exercises such as planks, Russian twists, bicycle crunches, and leg raises. Perform 2-3 sets of 12-15 repetitions for each exercise, holding each plank for 30-60 seconds. | Strengthens core muscles, improves stability and posture and reduces the risk of lower back pain and injuries. |
Cool Down | Conclude your workout with static stretches to promote muscle relaxation and flexibility. Include stretches for the chest, back, shoulders, legs, and hips. Focus on stretching the major muscle groups used during your workout, holding each stretch for 15-30 seconds. | It helps reduce muscle soreness and stiffness post-workout, facilitates muscle recovery, and prevents injury in future workouts. |
The Final Say
This is why, whether your goal is to build muscle, lose fat, improve strength, or enhance athletic performance, following a structured strength training program can help you achieve your objectives effectively. Aiming for a total workout duration of around 30 to 45 minutes, including warm-up and cool-down periods, is essential to optimise results while minimising the risk of injury.
Also, adjusting the weight and reps according to your fitness level and goals, prioritising proper form and technique, and incorporating adequate warm-up sets and stretches are essential for maximising the benefits of strength training.
FAQs
1. How do I start strength training?
Strength training involves setting clear goals, assessing your fitness level, and gradually incorporating resistance exercises into your routine. Learn proper form with bodyweight exercises like squats, push-ups, and lunges. Add progressive resistance using dumbbells, resistance bands, or gym equipment as you progress.
2. What are the best exercises for strength training at home without equipment?
You can effectively strength train at home without equipment using bodyweight exercises. Some of the best exercises include push-ups, squats, lunges, planks, and glute bridges. These exercises target major muscle groups and can be modified to suit your fitness level.
3. How can I modify strength training for women?
Strength training for women follows similar principles to men, but adjustments can be made based on individual goals and preferences. Women can focus on compound exercises like squats, deadlifts, and rows to build strength and muscle tone. Adjusting weights, repetitions, and rest periods can accommodate varying fitness levels and goals.
4. What are the major cardio vs strength training differences?
Cardiovascular exercises, such as running, cycling, or swimming, primarily focus on improving cardiovascular health and endurance by elevating heart rate for extended periods. On the other hand, strength training involves resistance exercises to build muscle strength and mass. While cardio burns more calories during exercise, strength training boosts metabolism and promotes long-term fat loss by increasing muscle mass.
5. Are cardio and strength training the same?
No, cardio and strength training are distinct forms of exercise with different goals and effects on the body. Cardiovascular exercises primarily target endurance and heart health, while strength training aims to build muscle strength and mass. While both types of exercise are beneficial for overall health, they serve different purposes and produce different physiological adaptations.
6. What is the strength training anatomy?
The strength training anatomy refers to the muscles targeted during resistance exercises. Major muscle groups include the chest, back, shoulders, arms, legs, and core. Understanding anatomy helps design effective strength training routines and target specific muscle groups for optimal results.
References
- https://bjsm.bmj.com/content/56/13/755
- https://www.heart.org/en/healthy-living/fitness/fitness-basics/strength-and-resistance-training-exercise
- https://eisenhorn.com/en/the-big-5/#:~:text=The%20five%20exercises%20of%20bench,instead%20of%20the%20pull%2Dup.
- https://iascfitness.org/guidelines-fundamentals-strength-training/
- https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
