Fri. Jun 9th, 2023

Many people think that you can only do proper strength training in a gym. But this is not true! It is also possible to train effectively and build up your muscles at home.

What is functional strength training?

Functional strength training is a form of strength training that focuses on the movement patterns in everyday life and in various sports. The exercises are designed to improve muscular coordination, endurance, stability and flexibility. Functional strength training is often used by athletes of all sports to improve their performance. Even people who do not play a specific sport can benefit from this form of training. Functional training can help relieve overloaded or painful joints and improve posture. There are different types of functional exercises, but they all have one thing in common: they are designed to strengthen and train the body as a whole, rather than just individual muscle groups. Many functional exercises use your own body weight as resistance, which makes them relatively easy to do. Other exercises can be done with dumbbells or other equipment. Some examples of functional exercises are squats, push-ups, crunches, lunges and burpees. These exercises can be easily incorporated into daily workouts and help strengthen the body holistically.

Exercises for the whole body

Many people think that strength training is only for professional athletes. But this is not true: if you do strength training regularly, you can improve your health and fitness. Functional strength training is an effective way to strengthen the whole body. It not only works the muscles, but also the joints and ligaments. The training also helps to improve endurance and strengthen the cardiovascular system. Some of the best exercises to do at home are squats, bench presses, sit-ups and crunches. These exercises work all muscular areas of the body and are very effective. However, for the best workout, you should also consider other areas of the body. For example, you should also train your arms and shoulders. Exercises such as push-ups, curls and tricep presses are suitable for this. If you have a little more time or decide to do a more challenging workout, you can also do combinations of exercises. For example, you can combine squats with bench presses or sit-ups with crunches. This way you can work different muscle groups at the same time and make your workout even more effective.

Tips and tricks for an effective workout

Get comfortable

Lie on a surface that is soft enough to protect your body from injury. Most people use an exercise mat or a towel. If you don’t have either of these options, you can also exercise on the floor. Make sure your back stays straight and does not sag.

Warm up

Before you start exercising, you should warm up. This will help prepare your body and prevent injury. An easy way to warm up is to run in place or stretch for a few minutes.

Find the right pace

Functional strength training should not be seen as a competition. You should try to go as fast as you can, but make sure you do the exercises correctly. If you want to push yourself, you can always go faster, but make sure your form doesn’t suffer.

Keep it simple

You don’t have to do hundreds of different exercises to train effectively. Just pick a few basic exercises and focus on doing them correctly. Some good options for beginners are squats, push-ups and crunches.

Make sure you do the exercises correctly

Before you start with the weights, make sure you know the correct technique. Even if you don’t use weights, it can be difficult to do the exercises correctly. So always make sure that your execution is good. If you are unsure, ask someone else or watch a video.


Functional strength training is an effective way to stay physically fit at home. It not only helps build muscle, but also improves endurance and coordination. If you do functional strength training regularly, you will quickly notice that you feel better physically and mentally.