When delving deeper into fitness topics—whether through writing or creating videos—I continually uncover new insights. This ongoing learning process not only enriches my knowledge but also enhances the value I bring to you, my clients and readers. Today, I’m revisiting a topic I addressed several weeks ago, following up with practical tips to build more functional muscle. If you missed my four-part YouTube workout series on Functional Muscle, covering Leg Day, Glutes & Hips, Back, and Chest, be sure to check those out here.
In this article, we’ll explore what functional muscle truly means and provide actionable strategies you can implement immediately to develop functional strength for yourself or those you train.
A Better Definition of Functional Muscle
The term “functional” is often used loosely in the fitness world, leading to varied interpretations. Many people associate functionality with meeting daily life demands, but in today's predominantly sedentary lifestyles, we need to elevate our understanding of function.
Functionality lies in the shapes and actions our bodies are inherently designed to perform. By training to maintain or reclaim these natural movements, we enhance our functional capacity. Here are two key examples:
Squatting Deeply: Our bodies are designed to perform deep squats effortlessly. Training with movements like the ATG (Ass to Grass) Split Squat and Cyclist Squat replicates this natural movement pattern, enhancing our ability to perform daily tasks that involve bending and lifting.
Overhead Reach: Reaching overhead without pain is another fundamental movement. Exercises like the Behind the Neck Press help maintain shoulder mobility and strength, ensuring you can perform actions like reaching for items on high shelves with ease.
Adopting a Functional Muscle Approach is essential for ageing gracefully, maintaining full movement capabilities, and expressing ourselves physically—all while focusing on physique.
3 Energy Systems You Need for Functional Muscle
Our bodies rely on three primary energy systems to perform various types of work. Understanding and training these systems is central to building functional muscle:
Creatine Phosphate System (ATP-PC):
Purpose: Provides short bursts of high-intensity strength or power.
Activities: Sprinting, heavy lifting, explosive movements.
Anaerobic Glycolysis (Lactic Acid System):
Purpose: Supplies energy for sustained high-power activities lasting between 15 to 90 seconds.
Activities: 400-meter sprints, intense circuit training, high-repetition resistance exercises.
Aerobic System:
Purpose: Fuels long-duration, low to moderate-intensity activities.
Activities: Running, cycling, swimming, hiking.
A Functional Muscle Approach ensures you can meet the full spectrum of life's physical demands, whether it's unloading groceries (short bursts of strength) or running for the bus (sustained effort).
5 Keys to Maintaining Functional Muscle
Building and maintaining functional muscle doesn't require a complete overhaul of your training regimen. By integrating these five principles, you can enhance your functional strength effectively:
1. Emphasise Full Range of Motion
Strength is gained within the range it is trained. To maintain long-term functional capacity, it’s crucial to train through the full spectrum of motion for each exercise. This approach ensures that your muscles remain flexible and capable of performing everyday movements seamlessly.
Example Exercises:
Deep Squats: Encourages full knee and hip extension.
Overhead Presses: Promotes full shoulder mobility.
2. Movement Pattern Training
Focus on movement patterns rather than isolated body parts. Training based on how your body moves in real life ensures that you don’t neglect any muscle groups and maintain functional anatomical ranges.
Key Movement Patterns:
Push and Pull: Incorporate exercises that involve pushing (e.g., push-ups) and pulling (e.g., rows).
Hinge and Squat: Include movements like deadlifts and squats that mimic daily bending and lifting.
3. Strength Balance Principle #1 – 360° Joint Training
Train all aspects of your joints equally. It’s essential to balance the training of both the front and back of your joints to prevent imbalances and support joint health.
Balanced Joint Exercises:
Shoulder Flexion and Extension: Combine front raises with reverse flyes.
Knee Extension and Flexion: Pair leg presses with hamstring curls.
4. Strength Balance Principle #2 – Work Unilateral Strength
Train one side of the body at a time. Unilateral training surfaces underlying imbalances, allowing you to address and correct them effectively.
Effective Unilateral Exercises:
Single-Leg Deadlifts: Enhances balance and targets each hamstring individually.
Single-Arm Overhead Presses: Ensures both shoulders develop equally.
5. Balance Your Energy System Training
Integrate all three energy systems into your training routine. Cardio doesn’t have to interfere with muscle gains; instead, use it strategically to complement your strength training.
Balanced Training Approach:
High-Intensity Interval Training (HIIT): Combines short bursts of intense activity with periods of rest, engaging both anaerobic and aerobic systems.
Steady-State Cardio: Incorporate moderate-intensity cardio sessions to build endurance without compromising muscle mass.
Practical Tips for Different Training Scenarios
Implementing these principles can vary based on individual circumstances and goals. Here are some tips for different training scenarios:
For Beginners:
Start with Basic Movements: Focus on mastering fundamental exercises like squats, push-ups, and rows.
Gradually Increase Complexity: Introduce unilateral exercises once you’re comfortable with bilateral movements.
Prioritise Form: Ensure proper technique to prevent injuries and build a solid foundation.
For Intermediate Trainees:
Incorporate Advanced Unilateral Exercises: Add movements like pistol squats and single-arm kettlebell presses.
Enhance Range of Motion: Use techniques like deep squats and overhead lifts to improve flexibility and strength.
Balance Training Sessions: Alternate between strength and cardio-focused days to maintain overall fitness.
For Advanced Athletes:
Utilise Complex Movement Patterns: Engage in compound exercises that challenge multiple muscle groups simultaneously.
Optimize Energy System Training: Tailor your cardio sessions to match your specific energy needs, whether it’s explosive power or sustained endurance.
Focus on Muscle Balance: Continuously assess and address any imbalances through targeted unilateral training.
Conclusion: Build Functional Muscle for a Stronger, Healthier You
Building functional muscle is about enhancing your body's ability to perform everyday tasks efficiently and safely. By emphasising full range of motion, focusing on movement patterns, maintaining joint balance, incorporating unilateral training, and balancing your energy systems, you can develop a robust and versatile physique.
At YPG Fitness, we specialise in creating personalised training programmes that prioritise functional muscle development. Whether you’re aiming to improve your daily performance, prevent injuries, or achieve a more balanced and strong physique, our expert trainers are here to guide you every step of the way.
Ready to Build Functional Muscle?
Join us at YPG Fitness and embark on a fitness journey that prioritises functionality, strength, and overall well-being. Our tailored programmes are designed to meet your unique needs, ensuring you achieve sustainable and meaningful results.
Get Started with YPG Fitness Today!
Feel free to reach out to us for personalised training plans, expert advice, and support tailored to your unique fitness needs. Let’s work together to build a stronger, healthier, and more functional you!
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