Little Peculiar Fitness Training & Coaching

Why Functional Weight Training Might Be the Best Thing You Haven’t Tried Yet (Especially If You’re 50+)

When I first stepped back into the gym after many years, I wasn’t just thinking about how much weight I could lift or how I would look in my new tankini next summer. I was thinking about how I wanted to feel. I wanted to be strong and mobile enough to carry groceries without hurting my back, step off a curb without falling, play ball with my German Shepherd, and keep playing soccer without feeling like every knock would sideline me for weeks.

That’s when I decide to focus my education and personal training to  “Functional Training” and its been the best thing for me and my clients.

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So, what is functional weight training, exactly?

Functional weight training focuses on movements that mimic real-life activities. Instead of isolating a single muscle (like bicep curls), you train multiple muscle groups together in ways that help you move better in everyday life.

Think of it like this:

✅ Getting up from a chair = a squat

✅ Carrying a laundry basket = a loaded carry

✅ Reaching overhead to grab something = a shoulder press

It’s not just about looking strong—it’s about being strong where and when it counts. It’s about movement, mobility and functionality. It’s everything everyone needs. 

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How it compares to traditional weight training

Traditional weight training often focuses on building muscle by targeting one muscle group at a time through isolated, controlled movements. They’re designed to strengthen a specific area with precision. These workouts typically involve machines or heavy barbells that guide your range of motion, making them ideal for muscle hypertrophy (muscle growth) and improving maximum strength.

There’s absolutely a place for that! 💪💪💪

However, because the movements are often fixed and repetitive, they don’t always translate directly to the kind of multi-directional, real-world movement we use in daily life, like bending, twisting, or lifting in awkward positions. Functional training adds a layer of purpose and mobility. It’s about building strength that helps you move well, not just lift heavy.

Traditional Weight Training:

Isolated movements (e.g., leg extensions)

Often machine-based

Focus on muscle hypertrophy

Great for bodybuilders or targeted strength

Functional Weight Training:

Full-body movements (e.g., squats, lunges)

Often uses free weights, bands or bodyweight

Focus on movement quality, balance and strength

Great for real-life, practical strength

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Why functional training is especially great for those of us 50 and up

Aging doesn’t mean we stop moving—it means we have to be “smarter” about how we move. Functional weight training helps:

✅ Prevent falls – by improving balance and coordination

✅ Maintain independence – by making daily tasks easier

✅ Protect joints – by improving stability and muscle support

✅ Boost energy and confidence – by moving better, not just more

And here’s the real magic: when your workouts reflect how you move in real life, your life gets better—not just your fitness.

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Examples of functional exercises:

Here are some simple but powerful moves you can do at home or the gym:

1. Squats – Mimics sitting and standing—builds leg and glute strength.

2. Step-ups – Strengthens your legs and improves balance—just use a sturdy step.

3. Farmer’s Carry – Pick up two dumbbells (or water jugs!) and walk for 30–60 seconds. Great for grip, core, and posture.

4. Wall Push-ups (or counter push-ups) – Builds upper body strength and supports joint stability.

5. Resistance Band Rows – Strengthens your back and improves posture—crucial for desk dwellers.

Keep in mind that many functional exercises can be progressed by adding weights or combining movements — for example, adding a knee raise to your step-up or a dumbbell curl to your squat. As long as you maintain good form, you can get creative with your functional training… and progression means progress, means you’re getting stronger and functionality is your middle name.

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Let’s build strength that shows up in your everyday life

Personally, I’m not focused on six-pack abs or fitness competitions—unless it’s soccer trophies, of course! My goal is to build strength that helps me move with ease, stay active as I age, and feel strong and confident in my body. But if aesthetics or competition is your thing, that’s great too—functional training can support that journey as well.

Let’s lift smart, live well, and feel strong—at any age. 💪