Strength for Everyday Life: Functional Fitness Moves to Feel Your Best

Vanessa Harris
Jul 21
3 min read

I still remember the first time I taught an Aquafit class. At the time, I didn’t realize it would spark a lifelong passion for fitness. For one, I was terrified of public speaking to a group of older adults when I was only 17 years old, and because of that I will remember the moment forever. But as I watched my participants move through the water, I saw firsthand how exercise wasn’t just about aesthetics or performance. It was about maintaining independence, staying mobile, and feeling good in everyday life.

That experience led me to volunteer with a water-based physical therapy program in university, where I worked with folks recovering from injuries and mobility challenges. That’s where I truly learned the importance of functional movement, training in a way that supports real-life activities, rather than just lifting weights for the sake of lifting weights.

Functional fitness is about building strength that translates into your daily life. Whether you’re lifting groceries, climbing stairs, or playing with your kids, these movements help you move better, prevent injury, and improve your overall quality of life. Let’s dive into what functional training is and how you can start incorporating it into your routine.

What is Functional Fitness?

Functional fitness is a type of training that focuses on movements that mimic real-life activities. Instead of isolating a single muscle (like a bicep curl), functional exercises engage multiple muscle groups at once, improving strength, coordination, and mobility.

Think about it this way: in daily life, you rarely use just one muscle at a time. When you pick up a box, you engage your legs, core, and arms. When you climb stairs, you use your glutes, quads, and core for balance. Functional fitness prepares your body for these natural movements, making everyday tasks easier and safer.

Why Functional Strength Matters

As I learned from my time in university, movement isn’t just about getting stronger, it’s about moving well. Functional fitness has many benefits, including:

Improving Posture and Mobility: Many functional movements enhance flexibility and joint stability, reducing stiffness and pain.
Preventing Injuries: Strengthening movement patterns we use every day helps prevent strains and overuse injuries.
Enhancing Everyday Tasks: Whether it’s carrying groceries, lifting a suitcase, or reaching for something on a high shelf, functional exercises make these actions feel easier.
Supporting Long-Term Health: Staying active in ways that mimic real-life movement can improve longevity and independence as we age.

5 Functional Fitness Moves You Can Start Today

You don’t need a gym to incorporate functional movements into your routine. Here are five exercises that will help you build strength and mobility for everyday life:

Squats: Think of this as training for sitting and standing. Squats strengthen your legs and core, making daily activities like getting out of a chair easier.
Deadlifts (or Hip Hinges): Perfect for practicing safe lifting techniques, whether you’re picking up a child, a bag of groceries, or a heavy box.
Step-ups or Lunges: These movements improve balance and coordination, which are essential for climbing stairs or hiking on uneven terrain.
Push-ups or Plank Variations: Strengthen your upper body and core for pushing, pulling, and supporting your posture.
Rows or Pulls: Strengthen your back to counteract the effects of sitting and improve posture.

How to Incorporate Functional Training into Your Routine

You don’t need fancy equipment or long workouts to reap the benefits of functional fitness.

Here are some simple ways to add these movements into your daily life:

Start small. Pick two or three of the exercises above and do them a few times a week.
Use what you have. Body weight is enough to start, but you can also use household items like a backpack or water bottles for resistance.
The best exercise is your next exercise. The most important thing is just moving, no matter what movement you choose.
Stay consistent. Even 10-15 minutes of movement can make a big difference over time.

Conclusion

Functional fitness is about more than just working out, it’s about making movement work for you. Whether you’re picking up groceries, playing with your kids, or carrying a suitcase, these exercises help you feel strong, capable, and ready for whatever life throws your way.

Until next time,

Vanessa