Functional Fitness vs Traditional Strength Training

Traditional strength training has been popular in the fitness world for many years and is arguably the most used way to get fit. Functional Fitness has become more popular over the last five years, and many people are beginning to use this as a way to get fit due the ease of being able to complete the exercises on their own at home. Traditional strength training of course needs more equipment which are available at the gym and therefore more time.


  • Both focus on strengthening all parts of your body
  • Exercises can be adapted to beginners and more advance exercisers


  • Traditional Strength Training requires use of machines that are popular at gyms
  • Most exercises in Traditional Strength Trainer cannot be adapted to at home workouts without equipment

Functional Fitness:

What is Functional Fitness:

Functional Fitness focuses on training different body parts on their functional movements. The programs are designed so that your whole body goes through a work-out in around 30-40 minutes making this a work-out anyone can do, whatever their time limits. Functional Fitness helps the person to build muscle that are used in day-to-day life. Majority of the time, these workouts require you to use your own body weight and be quite challenging when making sure your form is correct.

Functional Fitness Exercises:

Yoga Squat:

This exercise is a really great one for improving leg strength and general mobility. You should complete as many repetitions as possible, making sure your breathing is good and correct. Squat down deep, place your hands down on the floor and straighten your legs, return into deep squat, then stand back up.

Side Lunge with Reach:

Side lunges are a really great exercise that push your stretch to another level. It also helps your core stability as you have to struggle to stay up straight whilst lunging. Make sure you keep your body weight back on your heels for good balance rather than your toes to stop you from wobbling. Once your body warms up to this exercise, you’ll be able to get deeper into the exercise, which will improve your stretch.

Kettlebell Snatch:

This exercise will work both your lower body and upper body. Kettlebell Snatches work practically every muscle in your body. This will help improve your general body strength and stability. Make sure your shoulders are stable, core strength but make sure you have a good grip.

Equipment needed for Functional Fitness:

Throughout many Functional Fitness training programs, equipment and weights do not have to be used, again making this type of workout incredibly popular with beginners. However, if you want to advance your Functional Fitness workouts there are few bits of equipment which are great to purchase to maximize your strength improvement.

  • Kettlebell weights
  • Dumbbell weights
  • Stability ball
  • Balance board

Traditional Strength Training:

What is Traditional Strength Training:

Traditional Strength Training focuses on the isolation of individual muscles to maximize overload. Exercises which are popular and recognized in Traditional Strength Training include; leg presses, dip machines and leg extension machines. The techniques used in Traditional Strength Training are common in many other types of workouts, so it’s a great basis to learn these techniques to transfer to other workouts.

Traditional Strength Training Exercises:

Goblet Squat:

This is a really great exercise for strengthening your legs and core. Holding a dumbbell weight in front of you at chest level, set your feet at shoulder width apart. Push your buttocks backwards then squat down then back up. Repeat this a few times and you’ll find adding the weight will add a bit more intensity to this exercise.

Dumbbell Row:

Set out a bench flat and grab yourself a dumbbell weight. Place your left hand and left knee onto the bench. Extend you right arm downwards holding the weight, making sure you right foot is flat on the floor. Pull the weight up making sure you back doesn’t arch and your arm doesn’t swing. Complete this on the other arm and feel your shoulders, back and arms getting stronger every time.

Hip thrusts:

Set out a bench flat, just as you did with the dumbbell row exercise. Position your shoulders across the bench with your feet on the floor. Lift your buttocks upwards, squeezing the glutes as your reach the top. Make sure your shoulders and knees are inline. To add more intensity to this workout, place a barbell across your hips to add weight.

Equipment needed for Traditional Strength Training:

A lot of Traditional Strength Training requires gym equipment and the ones which are used the most are:

  • Barbell
  • Leg press machines
  • Dip machines
  • Leg extension machines
  • Dumbbell weights
  • Bench