If You Can't Do These Functional Strength Moves, You May Be Aging Faster Than You Think
If you've never tried it or aren't sure what it is, don't worry. I'll explain what functional strength training involves, why it matters—especially for midlife women—and share my go-to exercises so you can get started today.
Let's break it down: functional strength training focuses on exercises that mirror real-life movements. And as a woman in her 40s, 50s, or beyond, this shift in training style becomes more important than ever. While younger versions of ourselves may have focused on toning for appearance, now it's more about training to stay mobile, independent, and injury-free.
The term 'functional' might sound technical, but it's really about returning to the basics. Think: standing up from a chair, reaching overhead, carrying groceries, or walking up a flight of stairs. Functional strength workouts are designed to help you do these tasks with more strength, balance, and ease.
A typical workout includes movements that activate multiple muscle groups at once, rather than isolating one muscle at a time. You might perform squats, lunges, rows, or push-ups. These exercises train the body in a way that supports better movement, not just better aesthetics.
For example, walking lunges mimic how we move throughout the day. Push-ups build upper body strength for pushing motions. Rows target the pulling muscles in your back. Even balancing on one leg—like during a single-leg deadlift—improves coordination and strengthens your stabilizer muscles.
You can also add mobility or balance challenges to your workouts using tools like a step platform, stability ball, or even just your own bodyweight.
Yes, and especially for midlife women! Here's why:
Functional training builds strength for the movements you do every day. It's about being able to bend, lift, carry, and twist without pain. Whether you're chasing after your grandkids or unloading a trunk full of groceries, functional workouts prepare your body for those motions.
By engaging multiple muscles and improving coordination, functional training helps prevent common injuries. As we age, our muscle mass and flexibility naturally decline—so training that focuses on overall movement patterns is one of the best ways to stay injury-free.
Many functional moves improve your balance and proprioception (your sense of where your body is in space). That's critical for fall prevention, which becomes increasingly important as we get older.
Functional workouts are easily modified based on your fitness level. You can start with bodyweight exercises and progress to resistance bands, dumbbells, or more challenging variations as you grow stronger.
Functional strength training is more than just a fitness trend—it's a way to future-proof your body. When you prioritize functional movement, you're investing in your ability to live independently, stay active, and do the things you love well into your later years.
It's not about lifting the heaviest weights—it's about moving through your life without limitations.
You don't need a full hour or fancy equipment. Even 10–15 minutes a few times a week can make a big difference. Here are some beginner-friendly, functional strength moves to start with:
Push-Ups: Strengthen your chest, arms, and core (push motion).
Mid-Back Rows: Train your back and biceps (pull motion).
Walking Lunges: Improve leg strength, balance, and flexibility.
Step-Ups or Box Jumps: Build power and coordination.
Bodyweight Squats: Practice the motion of standing up from a seated position.
Russian Twists: Strengthen core rotation—important for reaching, turning, and balance.
Single-Leg Deadlifts: Improve hip stability and balance.
Not sure where to start with weights? Check out my guide on how to choose the right dumbbells and know when it's time to level up.
Functional strength training is one of the smartest ways to support your body as you age. It helps you stay strong, agile, and confident in your movements—so you can continue to live the life you want, on your own terms.
So whether you're just beginning or have been exercising for years, start sprinkling functional moves into your weekly routine. The payoff? More energy, less pain, and more freedom to move through your days with ease.
Let's keep moving—strong, steady, and functional.
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