When performing daily activities, the brain does not move the muscles in isolated movements. It does not, for example, move the muscles in a restricted (ie., two-dimensional) plane of motion such as is involved with the majority of exercises, such as weight training. It directs actions in a manner in which it moves the muscles in whole, or “full range” motions. This is why it is so important to train with functional strength in mind. I think this is where performing green fitness exercises with body weight takes your functional strength to the next level. The actions involved in green fitness such as riding a bike, climbing a tree or a rope, sprinting, hiking, yoga and workout with the body all increase functional strength. The kind of strength one only gains with full motion (real world) exercise. These exercise activities will improve functional strength and overall body conditioning and balance. This will allow you to perform daily activities such as walking, running, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping much easier. In short, making the living of life a more fulfilling, exhilarating experience!
What are the best body weight exercises for improving functional strength?
Functional training must encompass all planes of human movement to be truly effective. In my opinion this does not eliminate isolation exercises such as using weights or weight machines, which have their place strictly for strength building. However, body weight exercises are by far the #1 way to increase your functional strength, balance, flexibility, and natural muscle development. If you are not able to control your own body effectively then functional strength is something you do not have. The exercises to start with are myriad. They include the exercises of our youth- the push-up, pull-up, dip, etc.
There are, of course, many other options for body weight exercises. From beginner to advanced, there is sure to be a routine to tax you, and take you to the next level of fitness, using only bodyweight exercises!
The basic body weight exercises for functional strength.
- push-up
- dip
- pull-up
- squats
- lunge
Advanced body weight exercises for function strength
- one arm push-up
- one arm pull-up
- one leg squats
- muscle ups
- rope and ring training
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Tags: body conditioning, body weight exercises, dips, functional strength, functional training, lunge, muscle development, natural muscle, pull-ups, push-ups, squats, weight training
July 23rd, 2009 at 4:39 pm
Very interesting! I have been trying really hard to get back into
shape! These are great ways to get and feel healthy!
August 1st, 2009 at 1:37 pm
The great thing about using your bodyweight is that you don’t need
any ‘kit’ you can do it anywhere, even when you are travelling with
work – thanks for the tips.
August 13th, 2009 at 2:23 am
Nice share to us. I will try to do it as well. Thanks!
November 12th, 2009 at 1:51 pm
I’m 54 and have been weight training for about 3 years now. I have
gotten stronger and feel better but as you say it doesn’t seem to
translate over to functional strength. I tried doing pull-ups and
could only get 3 sets of 3. I’m going to do BW weight training for
a few months to see how it effects my body and conditioning. Do you
generally do 3sets of reps for this type of training as in weight
training? Thanks
November 13th, 2009 at 4:28 pm
That is always a good place to start. I try and mix it up though and listen to my body. You pretty much know when it is telling you I have had enough. Try and split your exercises up. Good way to train is to do a push and a pull. Don’t forget to hit the legs as well with sprints, lunges, squats and so on.
September 15th, 2010 at 4:31 am
Push-ups, pull-ups and dips are about the finest BW exercises for the upper body. They give great functional muscles and do not add unnecessary bulk. Because the body has to lift itself, it makes an effort to remain light, strong and efficient. With practice one can easily perform sets of 10 to 15 repetitions, though age makes a difference, it is no big dampener, fitness is very much a function of the mind.