Functional Strength Training: Exercise Program
intermediate level
Functional Strength Training: 3 Day Full BodyLooking for a functional exercise program? Find the functional strength training exercises here.
Perform three days a week with one day of rest between workouts (i.e., Monday, Wednesday, Friday).
For optimal results, each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps, your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.
Every day, you move. Aside from fitness and physical activity, the human body goes through a variety of movements throughout the day. You walk, run, jog, squat, lift, reach, twist, and jump. All of these movements can also be found in exercises. However, just because you're doing exercises that are similar to your everyday movements doesn't mean you'll benefit from them in your daily life. This is due to the fact that specific and targeted exercises frequently only work the muscles and not the movement. This is where functional strength exercises comes in; it focuses on movement rather than just strengthening the muscles that are being used.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 13 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 12
- Sets: 2
- Reps: 10
- Sets: 2
- Reps: 5
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 5
- Sets: 3
- Reps: 12
Rest day!
This daily workout contains 13 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 12
- Sets: 2
- Reps: 10
- Sets: 2
- Reps: 5
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 5
- Sets: 3
- Reps: 12
Rest day!
This daily workout contains 13 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 12
- Sets: 2
- Reps: 10
- Sets: 2
- Reps: 5
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 5
- Sets: 3
- Reps: 12
