Training plan functional strength training

Strength training from a functional point of view includes a series of exercises whose movement sequences are related to everyday movements. The leg stretching exercise would be inappropriate from a functional point of view because the sequence of movements is not similar to any movement in everyday life. In functional strength training, the training weight is selected so that approx.

15 repetitions are possible. The aim of this training plan is to improve the general fitness and to build up muscles. This training plan is mainly used in sports for the elderly. The training duration is in the range of 45 minutes. The training plan should be completed at least 2 times per week.

Training plan

leg muscles chest muscles shoulder muscles back muscles abdominal muscles

  • Leg press | 3 sets | 15 repetitions | 1 min break
  • Leg bending | 3 sets | 15 repetitions | 1 min break
  • Butterfly | 3 sets | 15 repetitions | 1 min break
  • Butterfly reverse | 3 sets | 15 repetitions | 1 min break
  • Latissimus move | 3 sets | 15 repetitions | 1 min break
  • Back isolator | 3 sets | 15 repetitions | 1 min break
  • Hyperextension | 3 sets | 15 repetitions | 1 min break
  • Abdominals | 3 sets | 15 repetitions | 1 min break
  • Reverse crunch | 3 sets | 15 repetitions | 1 min break