The fitness industry often sees spikes in new trends year to year. At a point in time, functional training was a top trend, so when you Google the term you’ll find various definitions. The most simple way to describe functional strength training is that it focuses on movements and muscles that help you meet the physical demands of your life. Whether you’re a weekend golfer, a sanitation worker lifting heavy bags, or a mom who needs to be able to push a stroller or chase a toddler, you have repetitive physical demands that require you to master specific movements that require specific muscles. Training for those demands would be considered functional training.
So what are the functional needs of moms?
Your physical demands will vary in each stage of motherhood, and your strength program should adapt along with that. Here are some examples of the physical demands and an example of the movements or muscles that could be a part of your functional strength training program.
Pregnancy changes like heavier breasts and belly: to combat the shift in the center of gravity, your program should ensure that your posterior muscles like back extensors, glutes, and hamstrings are strong enough because they will be overworked.
The goal of running a 5K as your first race after having a baby: a functional program might focus on building cardiovascular endurance through a run/walk interval program, but also incorporating pelvic floor in your core training to prepare for the impact of running.
Breast or bottle feeding frequently: the forward-leaning and rounded shoulder posture means your program should combat that position by focusing on lengthening your chest muscles while strengthening your back muscles.
Wearing your baby in a carrier: The additional weight of your baby means more demand on your core as you move. A progressive core stability program is key.
Carrying a toddler that gets too tired to walk: same as above, but now the load is even heavier and not as static. Not only do you have to be able to stabilize your spine, but your program should train muscles for the quick activation required when your child decides to squirm or lean back out of your arms abruptly.
Coming up off the floor from a diaper change: a movement that mimics that pattern is the lunge, so variations of the lunge would be essential in your strength program.
Lifting your baby out. of the crib: You often think squatting is the correct way to lift something, but the crib makes squatting tough. Instead, focus on mastering the deadlift…it will save you from back pain.
So similar to the athlete who needs to train to be strong and functional in their sport, moms have very specific and repetitive physical demands. Functional strength training for moms is to intentionally train the movements and muscles that will help them feel strong and meet the physical demands of motherhood, with confidence and without pain.
How do you know if your strength training program is functional?
With so many fitness options available it can be overwhelming to discern which programs would be considered functional, and not just functional, but a program that accounts for the body’s changes and repetitive movements during and after pregnancy. To help you evaluate your workouts, here are a few characteristics of a program that would be considered functional and beneficial for you:
There is a plan specifically designed to meet your needs. If you take a spin class one day, a Peloton arms workout the next, and end your week with a booty builder workout on YouTube, this might be a great way to meet the recommended physical activity guidelines, but if your goal is to be able to sit 8 hours per day in front of a computer, wear your baby as you explore the city on the weekends, and take a family hiking trip in the summer…those workouts do not make up a functional training plan.
There is an assessment: An assessment will help you determine your current strengths, weaknesses, motor control ability, mobility, and movements that cause pain. This baseline evaluation will inform the priorities of your workouts and functional strength program.
Programs focus on movement patterns (lunge, squat, hinge, rotate, push, pull): In focusing on patterns you’ll get really good at having the right muscles fire at the right time, which will improve how you move and accomplish your daily tasks. Movement patterns involve several muscle groups so you’ll still achieve the “toned” arms you’re going for, but with the added benefit of helping you function.
Intentional progression: because functional programs focus on major movement patterns, they will always be a part of your program, but a planned progression so that you continue to be challenged.
Hopefully, you understand what functional training is, what functional programs look like, and the benefits of functional strength training for moms. In my opinion, moms who focus on functional strength training stay consistent with exercise and are more motivated to challenge themselves. Since the results of your efforts show up in daily life, like carrying three bags of groceries instead of one, results can feel more rewarding.
If you’re looking for more guidance, visit www.activemomfitness.com or www.corefunctionfitness.com for live and self-paced programs.