Functional Fitness and Why it Matters

TEAM TGA

Have you heard the buzz about functional fitness? The principles of this type of workout have been around for decades, but they are currently all the rage. And for good reason: functional fitness focuses on exercising in a way that mimics real-life movements, like lifting, bending, and reaching. It involves compound movements that work multiple muscle groups and joints simultaneously. The goal is to improve strength and emphasize whole-body fitness for better movement now and as we age.

Functional Fitness vs Traditional Weight Training

The key to functional fitness is the use of compound exercises. Engaging multiple muscle groups is a true full-body workout compared to traditional strength workouts that isolate specific muscle groups to build strength and muscle size. Functional fitness workouts involve movements that we use in daily life. These include squat-based moves, push movements, hinge-based moves, pull exercises, lunges, carries, rotation movements, and more.

Taking care of your body now pays dividends in the future so that you don’t miss out on life - from mundane tasks to bucket list items. The goal is to move that big piece of furniture with a friend at 20, climb flights of stairs at 30, lift moving boxes at 40, comfortably garden at 50, carry your grandchildren at 60, be able to carry your groceries into the house at 70, and tie your shoes at 80 and beyond!

Functional Fitness Moves

There are many functional fitness moves, but most can be categorized under seven fundamental movement patterns:

Squat
Lunge
Push
Pull
Hinge
Twist
Walking

Start your Functional Fitness Workout TODAY!

You can start a functional fitness workout at ANY age. All movements can be adapted to your fitness level and done in the comfort of your home. If working out seems daunting and aches and pains keep you off your feet, find the support you need at Copper Fit for Elbows & Hands, Back & Shoulders, Knees, Feet & Ankles, and recovery.

Focus on incorporating a few movements into a short daily workout. Before you know it, you’ll be hooked! Layer on with weights as you get stronger.

Work these functional fitness moves into your life:

Squats ( legs, glutes, and core): As you feel stronger, you can turn your basic squat into a goblet squat by holding a dumbbell or kettlebell in front of your chest. Make sure to keep your chest up and your core engaged. A knee sleeve can enhance your squat performance by providing support, reducing pain and swelling, and improving recovery times. Check out the many knee brace options at Copper Fit here. The Copper Fit Freedom Knee Sleeve provides mild to moderate compression for all-day comfort, from workouts to errands and beyond.

Lunges (glutes, quadriceps, hamstrings, and calves): Single-leg exercises challenge balance and stability, requiring you to rely on one side of your body to carry your weight. They can easily be done incorrectly, which can lead to injury. Make sure you feel safe and comfortable doing a lunge, and consider using a chair or kitchen counter for balance. Check out this video, Lunges For Beginners, to ensure you have proper form.

Push (chest, shoulders, and triceps): These moves include push-ups, overhead presses, and dumbbell chest presses. Remember that all moves can be adapted. Try push-ups against the wall to start!

Pull (back muscles, biceps, and forearms, with secondary involvement of the shoulders and core): Pull movements are essential for everyday tasks like picking up objects, reaching for something, pulling yourself up, or even pulling a dog on a leash. These movements help with posture and are especially important for those who sit at a desk most of the day. Lots of these movements require equipment - like rowing, lat pulls, or chin-ups. However, using a simple resistance band at home is an easy way to add pull movements into your daily routine. Try a seated row with your legs out in front of you. Directions can be found here.

Hinge (glutes, hamstrings, and lower back): A hip hinge involves bending at the hips while keeping your spine neutral and stacked. Make sure to keep your back flat, not rounded. This movement pattern is essential for safely picking things up, lifting, or bending forward — all actions that are super important as we age to prevent injury and maintain mobility. A good place to start? Lie down on your back and use your own body weight to do glute bridges.

Twist (core, obliques, and hips):This rotational movement involves twisting your torso, which is helpful for reaching for items or looking at something behind you. An easy place to start: The Russian Twist. Sit with knees bent and feet flat, then gently rotate your torso from side to side, focusing on engaging your core.

Walking - no explanation needed!It offers numerous physical and emotional health benefits. Begin with a walk around the block tonight after dinner. Adding more walking to your daily routine makes a difference.

We hope you feel motivated to incorporate functional fitness moves into your life. You will enjoy the benefits now and as you age. Copper Fit offers all the products you need to support your journey. Start today!