Functional Fitness

This week we will discuss the topic of "functional fitness"  With the new year upon us many people want to add fitness or getting healthy as goals and we are here to help!

Functional fitness is a simple, effective way to keep your body moving and reduce restlessness. It focuses on exercises that help you perform everyday activities more easily and safely—like getting up off the floor, carrying groceries, or reaching for items on a shelf.

By training your muscles to work the way you actually use them in daily life, functional fitness reduces injury risk and improves overall quality of life. It helps you move through your day with more confidence, strength, and ease.

Fitness expert Brad Schoenfeld describes functional fitness as existing “on a continuum.” In other words, almost any exercise can be functional if it improves your ability to move well in real life. While general strength training is beneficial, exercises that mimic everyday movements tend to offer the greatest payoff.

Functional fitness also improves balance, endurance, and flexibility—benefits that matter at every age.

Below are 13 functional exercises suitable for adults of all ages. Choose five or six and perform them three to four times per week. All can be done safely at home with minimal equipment.

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1. Squat

Squats mimic sitting and standing from a chair, making them one of the most important functional movements. Move slowly and with control. To modify, reduce depth or use a chair for support.

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2. Incline Chest Press

This exercise strengthens the muscles used to push yourself up from the floor or a surface. It’s a gentler alternative to pushups and works the same muscle groups.

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3. Plank

Planks build core strength, balance, and mobility—skills needed for getting up and down from the floor. Focus on maintaining good form rather than duration.

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4. Wall Squat

Wall squats provide added support and reduce strain on the lower back while still strengthening the legs.

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5. Step-Down

This movement improves balance and stability and mimics stepping down from stairs or high surfaces.

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6. Row

Rows strengthen the back and arms, helping with tasks like lifting objects from shelves or pulling items toward you.

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7. Stationary Lunge

Lunges replicate the motion of standing up from the ground and improve leg strength and joint mobility.

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8. Step-Up

Step-ups strengthen the muscles used for climbing stairs and stepping onto raised surfaces.

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9. Single-Leg Lift

Single-leg exercises improve balance and core stability, which helps prevent falls.

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10. Side Plank

Side planks target the oblique muscles and support overall core strength.

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11. Downward-Facing Dog

This yoga pose builds strength, flexibility, and balance while supporting your body weight.

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12. Single-Leg Deadlift

Deadlifts train the hip hinge and strengthen multiple leg muscles, preparing you for lifting objects safely.

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13. Lunge with Bent-Over Row

This combined movement challenges balance while strengthening both the lower and upper body.

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Takeaway

Functional fitness prepares your body for real-life movement. It emphasizes performance over appearance, uses minimal equipment, and carries a lower risk of injury than high-intensity training styles.

Because it focuses on practical strength and movement quality—not muscle size—it’s accessible, effective, and appropriate for people of all ages and fitness levels. If you have existing injuries or medical conditions, consult a healthcare provider before starting.