Strength training is one of my favorite forms of exercise. Few things can make you feel as accomplished as proving to yourself that you can lift a heavy weight, do more pushups than you have been able to before, or complete your first pull-up. There are many different ways you can set up a strength training program depending on your specific goals. Traditional and functional strength training are two different options that could work well for you. 

Traditional strength training isolates muscles and muscle groups, having you perform high volumes of similar exercises in the same session. As an example, this could look like working legs one day, arms another, chest on day three, and back on day four. 

Workouts consist of many different exercises that work a similar part of the body with the goal of exhausting those muscle groups, while using machines or free weights to do so. 

This form of exercise is very beneficial for increasing muscle size and strength. Many people enjoy this type of strength training because it often only requires you to perform one exercise at a time, making it easier to move about the gym. Traditional strength training workouts also ensure you exhaust the muscle group you are focusing on that day, which increases the likelihood of seeing the muscle size and strength increases you desire. 

Some downsides of traditional strength training include the length of each workout, localized muscle fatigue and soreness following sessions, long rest periods between sets, and not always feeling like you accomplished much in the gym, especially if you’re coming from an athletic background. This is where functional strength training comes into play.

Functional strength training is strength training that is geared towards making your activities of daily living easier, including sport-specific movements or other specific movements you may encounter on a daily basis. 

The main goal is to improve overall functional fitness and strength. These workouts are often shorter in length, work each muscle group, and include exercises that get different parts of your body working together. 

I personally prefer functional strength training to traditional strength training, and I think the main reason for this is because of my love of playing sports. Having muscles that are large or strong doesn’t mean much to me if I’m unable to use them effectively to do the things I love, like scoring a goal on the soccer field or jumping high enough to secure a rebound on the basketball court over my six-foot tall husband. 

I love seeing the work I put in at the gym directly translate to the activities I do in my daily life, including chasing my dogs around the yard or carrying my nieces and nephews. 

The type of strength training workout you do is completely up to you, with traditional and functional each having their benefits and drawbacks. If you want to focus on increasing muscle size and strength for aesthetic purposes, traditional strength training may be a better option for you, as long as you have the time to put into the long sessions. 

If you want your strength training to be efficient, effective, and translate over into your everyday life, functional strength training may be a better fit for you. The answer isn’t universal but is individualized to each person. 

Pick the one that works best for you in this season of life, but either way, be sure to prioritize some form of strength training in your life.