Balancing strength and flexibility in functional workouts is crucial for overall performance and injury prevention. Prioritize a well-rounded approach by integrating dynamic stretches before strength training to enhance muscle activation and range of motion. Post-workout, focus on static stretching or yoga to improve flexibility and promote recovery. Consider alternating between strength and mobility days to allow your muscles to adapt and grow. By harmonizing these elements, you not only enhance physical resilience but also ensure long-term functional fitness gains, leading to a more balanced and capable body.

When it comes to working out most people get into a rut of performing exercises in the same plane. It is important to train laterally, forward, and in reverse, plus doing some movements on the floor as well as standing. This is how you maintain functionality. It is about training in the way you move throughout life that makes a well thought out functional training program.

1. Integrate compound movements, like lunges and squats, that enhance both strength and flexibility simultaneously. 2. Alternate between strength exercises and dynamic stretches within the same workout session for balance. 3. Use tools like kettlebells and resistance bands to combine resistance training with full-range motion exercises. 4. Schedule separate days for focused strength and flexibility training to allow adequate recovery and adaptation. 5. Incorporate yoga or Pilates into your routine to complement strength workouts and improve flexibility. 6. Modify exercises to emphasize flexibility or strength, depending on your current fitness goals and needs.

I cannot promote strength training enough, especially for women in their 40s and beyond. This doesn't mean you have to lift extremely heavy weight, start where you are at. This could mean starting with wall pushups, and bodyweight squats and progressing from there. We start losing muscle as early as our 30s, so strength training is imperative for longevity and bone health.

Most people don't like the stretching part of working out, but it is a foundational aspect of overall health. You can't lift as much or move with grace if your muscles and ligaments are all bounded up. Tight muscles turn into tight misaligned joints and a misaligned spine. It is so important to your overall health and functionality as you move on in life to maintain flexibility throughout your body. You are only as strong as your weakest link and if your spine is tight then your digestion is off, your pelvic floor is off and on and on. Remember, it is all interconnected.

Depending on how your schedule is like, you can dedicate specific days to strength training and flexibility exercises or try to incorporate strength and flexibility exercises within the same session. Alternate strength and flexibility exercises for a time-efficient approach. Prioritise flexibility exercises as part of your post-workout routine. Incorporate workouts with Pilates could also help as a holistic approach to flexibility and strength. Prioritise exercises that work multiple muscle groups simultaneously to build more functionality. Gradually increase resistance or reps to challenge your muscles and make sure to include exercises for all major muscle groups.

We can initially focus on either strength or flexibility, to get started. But ultimately the two elements should be combined in the exercises itself, by executing it in full range of motion. Of course, it's possible to still have sessions with a specific focus on the one or the other area...

You should always begin your workout with intention. You should visually the movement and feel the muscles working and contracting. Many miss this important piece of the puzzle. Your mind is a powerful tool that is under utilized. Your subconscious is 95% of your brain, making it a vital skill to enhance for everything in life. Don't show up to a workout session to just go through the motions. Have a plan, an intention, and a visual of how you will move through each exercise pattern. This will enhance your experience and bring on the results.

Being mindful during a functional workout can really add to the quality of the movements and bring better results. It is important trying to understand and feel which muscles are contracting and where we need flexibility, for a better / optimal range of motion. As a coach we should encourage this by asking "what do you feel" and also supporting them by pointing out the relevant muscles (can be visual or by touching the area).

Many exercisers think that the progress is made in the gym, and yes that makes a valid point. However, it is when you are allowing your body and mind to recovery that progress is made too. Our bodies need rest, relaxation, proper nutrition, hydration, stretching, adjustments, and gentle movement as well. That is what makes a well rounded exercise program.