Functional Training vs. Strength Training: The Real Differences, Explained by a CPT

Here’s the deal. The fitness industry is absolutely bursting at the seams with jargon and labels. And here’s the issue — not everyone is an expert or industry insider who can discern the differences. 

Let’s take two examples: Functional vs. traditional strength training. It feels like “functional” has become every coach’s favorite (or, honestly, second-favorite) F-word. The kicker is, these two training styles have a lot in common…and a few key differences as well.

We’re going to break through the B.S. and give you a crash course on functional strength training, plus where and when the two ideologies diverge. 

Functional Training vs. Strength Training: What’s the Difference?

Before we get started, know that there is no universally accepted definition for “functional” training insofar as exercise techniques or workouts go. That said, these terms have broadly accepted meanings:

What Is Functional Training?

Functional training typically refers to exercises or workouts that are designed to mimic real-world physical demands. 

When people say they want to develop functional strength, they’re saying they’d like their efforts in the gym, particularly regarding strength, mobility, and endurance, to have value outside the weight room as well. 

What Is Traditional Strength Training?

Meanwhile, strength training generally refers to workouts performed with the goal of increasing maximal muscular strength, often as measured by a 1-repetition effort on a given exercise. 

Powerlifters and Olympic lifters fall into the camp of strength trainees (while also being athletes), but this nomenclature applies to anyone who wants to boost their squat, deadlift, press, row, and so on. 

• The TL;DR: Functional strength training is viewed as a means to an end, while traditional strength training is an end unto itself. 

Where This Distinction Comes From

The fitness industry is fluid. It constantly evolves, norms change, fads rise and fall. There’s an old but pervasive myth that bodybuilders or powerlifters are rigid, restrictive exercisers whose narrow focus limits the real-world applicability of their workouts. 

There’s some merit to this idea — people who perform a small selection of exercises in the gym (a powerlifter dedicates the bulk of their time to the barbell squat, bench press, and deadlift) tend to excel at those moves, sometimes at the expense of other physical qualities. 

That’s because strength is, to a degree, specific. So, “functional” strength training has arisen as a practical alternative, and tends to encompass more dynamic movements that engage muscles throughout the body in a way that mirrors our day-to-day lives. 

Benefits of Functional Strength Training

Now that we have a handle on these two admittedly similar training methodologies, we can start to look at their specific benefits. These perks come with the territory if you lean more toward functional training:

• More diversity in the exercises you perform week-to-week in the gym.
• The workouts tend to ellicit more calories burned, since you’re engaging more muscles throughout your body. 
• You’ll develop other athletic qualities, such as endurance and coordination, to a limited degree as well.
  

Benefits of Traditional Strength Training

Meanwhile, “traditional” strength training may seem deceptively narrow in its sales pitch — and to a degree, it is. However, strength training isn’t solely about getting stronger for its own sake. Strength training programs…

• Provide straightforward, easily understood metrics that define progress over time.
• Are mostly similar week-to-week and month-to-month, thus requiring less guesswork and decisionmaking on your part. 
• Tend to be better for building muscle mass as a whole.

Functional vs. Strength Training Example

Let’s look at a real-world instance of functional vs. strength training ideology in action. 

The deadlift requires you to lift a weight off the floor and stand up with it. That’s true no matter what variation you perform or type of equipment you’re working with.

• The functional strength trainer might prescribe a suitcase deadlift, where you grab a single dumbbell or kettlebell beside you with the corresponding arm — mimicking a real-world action we all perform on a regular basis.
• The traditional strength trainer or athlete would go for the conventional (or sumo) barbell deadlift, which isn’t a movement pattern we commonly encounter, but one that allows for the most weight to be lifted. 

Both exercises are considered deadlifts, and each has its specific niche.

Best Functional Trainer Machine

You might think that a gym machine is antithetical to the idea behind functional training. In some cases, that’s true; a chest press or calf raise machine locks you into a specific range of motion, and is often only used to train one muscle.

We think that idea is a bit archaic. Functional trainer machines are all-in-one installations that prioritize utility. Take the REP® ARES™ 2.0 — designed with versatility in mind, this station embodies everything you’d need for a practical, full-body workout routine. And just because it's called a "functional trainer" doesn't mean it's only for functional fitness. It's the best functional and strength training equipment for home use.

The best part? Once it's attached to your PR-4000 or PR-5000 power rack, it allows your setup to continue to expand with innovative attachments. A functional trainer with Smith machine for your home gym? You got it.

Strength Training Workouts

Now that you understand the difference between functional training vs. strength training, and have a grasp on how the same general movement pattern can be tweaked for either purpose, let’s look at some hallmark examples of strength training exercises. 

We’ve also added some functional variations, so you can see these principles in action. 

Back Squat

The barbell back squat is, to many trainers and coaches, the grandfather of all strength training exercises. This exercise is a comprehensive lower-body training move that blasts your quads, glutes, and core, while also allowing you to load up serious weight — once you’ve mastered the form.

How To Do It

1. Hold the bar on your upper back and unrack it from a squat rack, then take a comfortable stance, between hip and shoulder-width apart. Turn your toes out up to 45 degrees if you like.

2. Brace your core, then bend your hips and knees simultaneously, dropping your butt down until your thigh is roughly parallel to the floor. 

Make It Functional

The barbell squat is a world-class leg builder, but doesn’t closely resemble something you find yourself doing day-to-day. You can swap it out for some of these variations instead:

• Step-up
• Walking lunge
• Lateral lunge
• Zercher squat
• Trap bar deadlift

Bench Press 

From high school weight rooms to the International Powerlifting Federation’s world championships, the bench press is held as the de facto standard for upper body strength. 

How To Do It

1. Lie on the bench with your eyes directly under the bar and your feet planted firmly on the floor. 

2. Grab the bar with an overhand grip roughly between 1 and 1.5-times shoulder width, then unrack it and hold it directly over your shoulders.

3. Break at the elbows, lowering the bar down and slightly forward until it touches your chest roughly between your sternum and nipples, then press it back up. 

Make It Functional 

A big bench may draw eyes in a commercial or box gym, but how often do you find yourself on your back, pressing something upward? Here are some alternatives:

• Push press
• Single-arm landmine press
• Medicine ball chest pass
• Weighted push-up

Bent-Over Row 

Your upper and lower back, the regions which compose your posterior chain, are hammered top to bottom by the bent-over barbell row. This exercise, especially for old-school meatheads, is considered a true yardstick for back strength. 

How To Do It

1. Stand upright with your feet under your hips while holding a barbell with a shoulder-width, overhand grip.

2. Hinge at the hips, pushing your butt backward. Lower your torso while keeping your lower back flat and chest up until the bar is roughly around your kneecaps. 

3. From here and without moving your torso, pull the bar up and into your lower stomach, keeping your upper arms tucked to your sides. 

Make It Functional 

If endless barbell exercises aren’t your thing, but you still want to train your back, you can’t go wrong with some of these more functional alternatives:

• Pull-up
• Chin-up
• Rope sled pull
• Renegade row 

Which Style Is Right for You?

Truth be told, while there are all different types of strength training or functional workouts, the one that works best is the one you stick to. Enjoyment, and consistency, should be your first priorities.

That said, if you view your exercise routine as a means of enhancing your general quality of life as you age, you might want to prioritize functional strength training, at the expense of maximal strength or hypertrophy.

On the other hand, if you love heading into the gym and hitting it hard, strength training provides great return on investment — the more you put in, the more you get back.

FAQs

What are the best functional training exercises?

While there’s no such thing as a universal “best” exercise, good functional training workouts consist of moves that challenge your body in different planes of motion, and which engage multiple muscle groups at once to mirror real-world tasks.

Do functional training exercises build muscle?

Absolutely, especially if you’re a beginner. However, since many functional exercises and workouts are considered full-body, the muscle growth stimulus isn’t concentrated on specific areas, and thus may not be useful for hypertrophy if you’ve already been in the gym for a few years. 

What are functional trainers?

Functional trainers are multi-purpose machines — they’re designed with versatile functionality in mind, the same principle which guides functional training as a whole. These stations allow you to perform all manner of exercises in one place. 

What is the best REP Fitness functional trainer?

The REP® ARES™ 2.0 cable attachment is REP's premier cable machine. This attachment hooks onto the back-side of the PR-4000 or PR-5000 power rack and allows you to tackle work (both strength training and functional training) like cable flyes, tricep pulldowns, chest press, and more. You can also connect both weight stacks for lat pulldowns and low row functionality.

What is functional strength training?

This is another way of refering to functional training, however, it's often used to convey the intensity required. Take for example, the sled push in HYROX competitions. It's a functional movement that translates to movement efficiency and pushing power in the real world, but it also requires intense strength that is measurable with the speed at which competitors complete the exercise station.

Meet The Expert

Jake Dickson holds a B.S. degree in Exercise Science and is a NASM-CPT. As a health & wellness writer, Jake focuses on making fitness practical and accessible for any audience. Off the clock, you can find Jake at the gym or unwinding by the beach.

This article was reviewed by Rosie Borchert, NASM-CPT, for accuracy.