The Evolution Of Strength Training From Traditional Lifting To Functional Fitness

In the past few years, the landscape of strength training has seen an incredible revolution.

It has moved away from the old-school concepts of weightlifting to a more comprehensive approach to functional fitness. This change is pivotal in redefining the way humans work out, shifting the focus from isolated muscle development to systemic improvement of physical performance and health.

Akshay, Managing Director, Fit Club, has been associated with the fitness industry for years and has seen this change evolve from close quarters. He says, “A couple of years back, the gym floor would be dominated by heavy lifting equipment—power racks, bench press stations, and rows of dumbbells. The clientele at such gyms focused primarily on building muscle mass and increasing their one-rep max strength. It was easy, and it was visible, but it was limited.”

Isolated muscle groups are targeted by the conventional method of weight training, which includes exercises such as bench press, bicep curl, or leg press and has been a mainstay in gyms for decades. These compound lifts are very good for hypertrophy and lifting the most weight, which makes them well-liked among those looking to gain muscle mass and strength. But, as Akshay points out, it does not pay much attention to functional aspects of movement during the day and hence limits the benefits as a whole.

The move to functional fitness, however, was not just a trend; it was an awakening. “All at once, we stopped training muscles and started training movements,” Akshay says. Gyms had to completely reimagine the layout and reconsider what was in their equipment inventory. They started putting out kettlebells, battle ropes, and suspension trainers, while also clearing space for dynamic movements and group exercises. It was a big investment but worth it in terms of member engagement and retention.

Functional fitness focuses on using movements that mimic real life, multisystem engagement of muscles at the same time. Examples are given: squats, lunges, deadlifts, kettlebell swings -to enhance balance, coordination, and flexibility. Not only does this improve sport-specific performance but it also improves the ability to carry out normal daily tasks; thus, it is especially advantageous to the elderly population and rehabilitation patients.

“The beauty of functional fitness is found in its versatility and accessibility,” Akshay says. “We have seen a wider variety of people come through our doors—from professional athletes to those working in an office all the way up through retired ages—all enticed by this same idea of wanting more than just better looks but also feeling and performing better in life.”

Functional fitness certainly had its benefits, but the changeover was difficult. Old members resisted the change in many cases where local gyms were involved because they had always done it one way: the old weightlifting way. Akshay remembers having to get staff and membership up to speed on what was great about this change. A lot of money went into training staff so that they could also train members safely and effectively through these new exercise modalities.

From a business perspective, the shift to functional fitness has been great. “It’s allowed us to diversify our offerings, introducing small group training sessions and specialized classes, which have become big revenue drivers. We’ve also seen an uptick in personal training, with members looking for guidance on proper form for compound lifts,” says Akshay.

But the evolution of strength training does not include throwing traditional lifting totally out of the window. Many gym members still have heavy lifts as part of their routine, and gyms have strong free weight areas. It’s all about finding a balance as Akshay stresses and educating the members on how to mesh both for optimum results.

Looking forward, the future of strength training is all about being personalized. In the words of Akshay, “With technology advancing and as we have more knowledge in exercise science, we are in a better position to be able to customize programs to a specific individual need and goal. As the owner of a gym, I have to give the tools, education, and atmosphere that allow our members to reach their optimum fitness goals— in whatever method that may entail.”

Dr. Dharmesh Shah, Founder & Director, Holistica World, agrees with this and recommends that a balance between traditional weightlifting and functional fitness be struck. He says, “Weightlifting gives you basic strength, but weightlifting without functional fitness will make this force not adaptable to everyday movements. On the other hand, if you do only functional training, then your strength will not be enough. Therefore, I believe that for a person to fully develop his physical qualities and not only that, this combination should be used.”

Strength training has seen a dramatic shift, moving from traditional lifting to functional fitness. This change represents a larger trend within the fitness industry—towards more individualized, applicable, and comprehensive approaches to well-being and health. With such a transition upon us, signifying wide acceptance from fitness professionals and facilities, the prospects for the future of strength training have never been brighter in terms of being able to provide people with a better-rounded and more efficient way to reach their desired end results when it comes to their fitness aspirations.