Latest news with #functionalstrength
Yahoo
a day ago
- Health
- Yahoo
This Overlooked Training Method Builds Real-World Strength
If your workouts aren't making you stronger in real life, what's the point? Sure, bench press and biceps curls can make your arms look great, but can they help you hoist a toddler onto your shoulders, haul luggage through a crowded airport, or wrangle an oversized couch through the front door without throwing out your back? For that kind of strength, you need offset training. This unbalanced, asymmetrical style of lifting forces your body to stabilize under pressure, lighting up muscles you didn't even know you had (especially in your core, hips, and shoulders). It challenges your balance, corrects muscle imbalances, and builds power that translates to real life. Here's everything you need to know about offset training, including why it works, how it stacks up against traditional lifting, and how to start incorporating it don't need to be an athlete to incorporate offset training. This way of training helps build functional strength, which is ideal for any man who wants to move better, reduce injury risk, and feel stronger in daily life. Offset training uses uneven loads. For example, you might hold a single dumbbell or load one side of a barbell, to push your body in ways it likely hasn't been challenged before. The imbalance forces your body to stabilize, activating smaller support muscles and making your core work harder to stay aligned during each rep. 'Offset training is effective in that the offset load puts you in an imbalanced position,' explains Caine Wilkes, OLY, CNC, an Olympian and certified USA weightlifting coach at BarBend. 'Not only are you pushing through the exercise, but you're also having to maintain your balance through the entire range of motion, engaging your abdominal muscles, core, and rotational strength.'In traditional bilateral lifts like barbell back squats and deadlifts, you move symmetrically through a single plane. While that approach is excellent for building raw strength, it doesn't necessarily translate to the chaos of real life, where you're rarely lifting in perfect balance. 'Offset loading stimulates your muscle groups differently, forcing your core, hips, and shoulders to work to maintain balance throughout the exercise,' Wilkes says. 'It can help build rotational control, core strength, and balance—not just raw strength.' Amanda Dvorak, a certified personal trainer, says, 'Unlike balanced lifts, where your stronger side can compensate for your non-dominant side, offset training forces the weaker side to work harder.' Offset training helps you move more efficiently and handle unexpected loads that happen during real-life situations, such as carrying groceries in one arm while unlocking the front door with the other, or holding your kid on one hip while squatting down to grab their backpack. 'People who are active outside the gym, like fathers, manual laborers, or athletes, will get a ton of benefit from incorporating offset training into their routine,' Wilkes says. Dvorak adds, 'Offset training is great for guys who sit a lot and want to improve posture and core control. It also helps lifters who've been training for a while and need something new to challenge their bodies.'Here are some expert-approved offset training exercises to add to your routine: Hold a heavy kettlebell, dumbbell, or plate in one hand, arms down by sides, palms facing in. Engage your core, maintain a straight spine, and keep shoulders square as you walk 25 yards down and back. Switch sides and continue alternating on every rep. Complete 4 x 50 yards each side with 30–60 seconds rest between sets. 'I like suitcase carries and deadlifts,' says Wilkes. 'These exercises strengthen the muscle groups, but also will engage your core to stay steady and stable throughout each movement.' Stand, feet hip-width apart, a 20- to 40-pound kettlebell in left hand. Press kettlebell so left hand is stacked over left shoulder, extending right arm to the side for balance, to start. Step left foot back and do a reverse lunge so right knee forms a 90-degree angle. Reverse to standing for 1 rep. Complete all reps with weight in left hand, then switch sides. Holding a kettlebell or dumbbell on one side torches your core while training your lower body. Lie back on a bench with a dumbbell in each hand at shoulder level. Press both weights over your chest and then lower one down to shoulder level. Press it back up, lower the other arm, and press. 'Single-arm dumbbell shoulder presses are great,' Wilkes adds. 'It's a simple way to challenge the shoulders while also engaging your core.' Start in a high plank, right hand on a yoga block close to body, left hand on floor adjacent to face. Do a set of pushups. For the following set, put yoga block on left side. Continue switching sides each set. 'Offset push-ups—where one hand is on a dumbbell or yoga block and the other on the floor—are simple, but they fire up your core and force you to stay tight and focused,' Dvorak explains. Stand with feet hip-width apart with a light kettlebell between your feet, to start. Clean the kettlebell with your right hand to shoulder height. Press the kettlebell overhead, then extend your other arm forward for counterbalance. Lower into a squat, keeping your bicep by your ear so the weight is directly overhead throughout. Drive through your heels to stand. That's 1 rep. With one kettlebell overhead, you'll feel your core and glutes work overtime to stabilize. Like any other type of strength training, going too heavy too soon is the biggest rookie mistake most guys make when starting offset training. 'The most common mistake I see is that people start off too heavy, too fast,' Wilkes says. 'That can get them out of proper position, making the exercise less efficient and increasing the risk of injury. Offset training is less about big numbers and more about control, form, and time under tension.'The best way to get started is to keep it simple and not overthink it. If it feels awkward at first, that's the point. The imbalance is what builds stability and strength that transfers into everything you do. 'Start by adding one offset move to the end of your normal workout. Keep the reps low and the weight manageable. Focus on control and how your body feels,' Dvorak advises. Offset training won't replace your big lifts, but it just might be the secret ingredient your training has been missing. It's simple, scalable, and incredibly effective at building real-world strength from the ground up. So next time you hit the gym, skip the symmetry. Go uneven, unbalanced, and a little uncomfortable. Your core will burn, your muscles will adapt, and you'll leave feeling stronger and more capable than ever. This Overlooked Training Method Builds Real-World Strength first appeared on Men's Journal on Jul 2, 2025
Yahoo
4 days ago
- Health
- Yahoo
If You Can't Do These Functional Strength Moves, You May Be Aging Faster Than You Think
Functional strength training might just be the secret to feeling confident and capable at every stage of life. It strengthens the muscles we rely on daily—whether that's climbing stairs, lifting groceries, or getting up from the floor. Simply put, this type of training helps you move through life more easily and with less discomfort. 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.
Yahoo
4 days ago
- Health
- Yahoo
No gym? This 3-move bodyweight workout builds full-body strength and sculpts your core
When you buy through links on our articles, Future and its syndication partners may earn a commission. I love the feeling of lifting heavy weights, but if I had to ditch them, I would — for this three-move bodyweight workout. It takes less than 20 minutes and only requires an exercise mat, or one of the best yoga mats would work just as well. During the short routine, you'll target and strengthen muscles all over the body, including building a bulletproof core you can brag about. That's if you train consistently, of course; a one-off workout isn't going to build muscle or strength, but when repeated and progressed over time, you'll get stronger and fitter. I recommend giving it a try first thing in the morning to get the blood and oxygen flowing through your muscles, or use it to expel extra energy after a hard day's work. Whichever time of day you like to exercise, one thing is for sure — your body will feel this one the next day. The focus should be on building functional strength and intensity, so try to control each movement and its tempo. Think about the three phases of each movement: concentric, eccentric and isometric. For example, the concentric phase of a push-up is the actual pushing up motion as you meet with the most resistance; the eccentric phase is the lowering phase of the push-up, which should be slow and controlled for this workout; the isometric phase will be the beat or pause at the bottom and top of the push-up. Aim for quality reps over speed, and if your form goes, don't push the reps out for the sake of it. That might mean taking extra rest or adjusting the sets or reps to suit your ability. This routine should be performed as a circuit. Complete all exercises back-to-back, then rest for 60-90 seconds. Aim for 3-5 rounds. Archer push-ups are one of the best chest day variations I can think of if your push-up game is already strong. It helps you focus on one side of the body at a time, helping to strengthen your weaker side and build better balance, control and stability during push-ups. It also requires core and shoulder stabilization to help you stay balanced when using one arm. It's considered an advanced push-up variation, so if you don't yet have this move in the bank, switch to standard push-ups. To progress further, try a one-arm push-up instead. Avoid sagging hips or rotating your body to one side. Start in a push-up position Extend your right arm out to the side with the palm flat on the floor Slowly lower your chest towards the floor for the count of 3, keeping your body in a straight line and bending your left elbow Pause at the bottom of the push-up Explosively push back up to the starting position, engaging your core and triceps while you move and drawing your extended arm back to the starting position Reps: 6 per side Pistol squats are the ultimate test of single-leg strength, balance and mobility and core strength. If you have tight ankles, consider elevating your standing heel on a barbell plate or book. If this doesn't feel accessible, hold on to something for balance, or learn the box pistol squat instead. Stand with your feet hip-width apart Extend one leg straight out in front of you, away from the ground Slowly bend your standing knee and lower into a single-leg squat for 4 seconds, keeping your chest up and your back straight Lower as far as you can without lifting your ankle (standing leg) away from the ground or allowing your knee to cave in Pause at the bottom Drive through your heel to explosively stand Reps: 6 per side If you're into your calisthenics workouts, you may be well-acquainted with this move already. The planche lean requires shoulder, arm, core and wrist strength and teaches the body to maintain tension — crucial for static holds like planks or tuck crunches. Start in a high plank position Rotate your hands slightly outwards and push through your hands to broaden through your shoulders Keep your legs straight and engage your core, then lean your body forward, shifting your weight into your shoulders past your hands. The more you lean, the harder Try to come on to your tiptoes and gently suck your belly button toward your spine Hold: 20-30 seconds Progression comes from intensity, so if you're cruising through this routine, chances are you need to increase the intensity. You could add sets or reps or increase the time spent in the planche hold, for example. If you reach the end of your reps and you could easily pump out more, then add reps. Alternatively, reduce the rest between rounds or add rounds. Another way to increase intensity is tempo or time under tension. The longer your muscles spend working, the more challenging this routine will feel. Try to slow down the eccentric phase to increase time under tension and challenge muscles even more. Lastly, consider a variation of the same exercise. As mentioned, you could try a single-arm push-up or add weight to your pistol squat. You could also try lifting one or both legs away from the ground during the planche, or drawing your knees to your chest, which is known as a tuck planche. No, not push-ups — try the 'steering wheel' exercise to strengthen your upper body instead I teach weightlifting for a living — 3 moves build full-body muscle and crush your core in just 15 minutes You don't need planks to strengthen your deep core muscles — try the 'tuck crunch' bodyweight exercise instead
