The Rise of Functional Strength Training: Why It Matters More Than Ever

The fitness industry is constantly evolving. Trends like spin and high-intensity interval training (HIIT) have shaped the way many people train, and for good reason. These workouts deliver a powerful cardiovascular punch, improve endurance, and can be incredibly motivating. But as research continues to highlight the role of strength in long-term health, functional strength training is taking centre stage.

This isn’t about choosing one over the other. It’s about understanding that while spin and HIIT support heart health and fitness, functional strength training provides the foundation we need for resilience, independence, and longevity.

Why HIIT and High Intensity Training Still Matters

Before diving into the rise of strength training, it’s important to acknowledge the benefits of higher-intensity workouts.

• Heart health: Regular cardiovascular training strengthens the heart and lungs, reduces the risk of cardiovascular disease, and improves circulation.

• Efficiency: HIIT, in particular, is time-efficient - offering measurable benefits in shorter sessions.

• Mental boost: The endorphin rush of a tough spin or HIIT session can be a powerful stress reliever and mood enhancer.

• Metabolic benefits: Both spin and HIIT can improve VO₂ max and insulin sensitivity, contributing to better metabolic health.

  
  

These benefits matter, and they’re worth keeping in your weekly routine. But for many people, the missing piece of the puzzle has been strength.

Why Functional Strength Training Is Rising

Functional strength training is growing in popularity because it addresses something cardio alone cannot: the ability to move well, stay strong, and remain independent for life. It’s about training patterns rather than just muscles - squatting, hinging, pushing, pulling, carrying, and rotating - the movements we rely on daily.

Unlike machine-based isolation or repetitive cardio, functional training builds capacity across multiple systems: muscles, bones, joints, and even the nervous system. It’s training for real life, not just for the hour you’re in the gym.

The Longevity Advantage of Strength Training

1. Preserving Muscle Mass

From around age 30, muscle mass naturally declines unless actively trained. Functional strength training slows and even reverses this process, protecting against sarcopenia and frailty.

2. Supporting Bone Health

Weight-bearing exercise strengthens bones, lowering the risk of osteoporosis and fractures later in life. This is something traditional cardio can’t deliver on its own.

3. Protecting Joints

Strength work builds stability by reinforcing the muscles around joints. Better support means fewer injuries - whether in sport, the gym, or everyday life.

4. Boosting Metabolic Health

More muscle mass means better insulin sensitivity, improved glucose regulation, and a reduced risk of metabolic diseases like type 2 diabetes.

5. Enhancing Brain and Mental Health

Strength training has been shown to improve cognitive function, protect against dementia, and boost confidence through greater physical capability.

6. Supporting Movement Quality

Functional training reinforces coordination, balance, and agility - critical factors for staying active and preventing falls as we age.

How Often Should You Strength Train?

For most people, 2-4 sessions per week is ideal:

• Beginners: Start with 2 full-body sessions per week.

• Intermediate/Advanced: Build to 3-4 sessions, allowing for upper/lower or push/pull splits.

• Longevity-focused: Consistency is the goal. Two sessions a week, maintained over years, can be life-changing.

Functional strength training doesn’t replace cardio, it complements it. A balanced weekly plan might include strength training, one or two cardio sessions (such as spin or HIIT), and restorative practices like yoga or mobility work.

Key Elements of a Strength and Conditioning Program

A well-rounded functional strength plan should cover:

1. Fundamental Patterns

Squat, hinge, push, pull, carry, and rotate/anti-rotate - training movements we use every day.

2. Progressive Overload

Gradually increase the challenge with weight, reps, tempo, or complexity to keep building strength.

3. Mobility and Stability

Dedicated work for hips, shoulders, and core stability ensures healthy, pain-free movement.

4. Conditioning

Strength-focused conditioning (sled pushes, kettlebells, circuits) raises heart rate while reinforcing functional patterns.

5. Recovery

Sleep, nutrition, and recovery practices like sauna, ice baths, and massage allow the body to adapt and grow stronger.

6. Personalisation

Tailoring the program to age, history, and goals ensures it’s effective and sustainable.

The Bigger Picture: Smarter, More Sustainable Fitness

We don’t need to abandon cardio or intensity. The real shift is towards integration - blending functional strength training with other forms of movement to create a complete, sustainable approach.

Spin and HIIT will always have value for heart health and energy systems, but strength training is the cornerstone for keeping us moving well as we age. Together, they provide the best of both worlds.

The rise of functional strength training reflects a growing awareness that fitness is about more than burning calories. It’s about preparing your body for decades of activity, independence, and vitality.

By combining 2-4 strength sessions with regular heart-focused workouts, you create a training plan that not only builds resilience now but also protects your future.

Because in the end, fitness isn’t just about how hard you can work today. It’s about making sure you can keep living fully tomorrow.

Jimmy - ReDefined Founder