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Last month, during the big snow and ice storm, I found myself shoveling two driveways back-to-back, each covered in 5–6 inches of snow and ice. As I pushed, lifted, and tossed heavy piles of snow, I realized how many of the movements mirrored exercises I regularly perform in class and in my own workouts—squats to shovel the snow, deadlifts to pick up heavy piles, and overhead presses to toss it aside. While I was definitely a little sore afterward, it was the good kind of sore—the kind that reminds you that your muscles have been put to work in a way that benefits real life. That experience reinforced exactly why functional fitness matters!
Have you ever struggled to carry all your grocery bags in one trip? Or felt sore after a day of yard work? These everyday activities require strength, mobility, and endurance—the same skills we develop through functional fitness. Unlike isolated movements that work just one muscle at a time, functional exercises train your body to move the way it naturally does in real life, making daily tasks easier and injury less likely.
The beauty of functional fitness is that it mirrors real-world movements, helping us perform daily activities with more strength and ease. Here are a few examples:
Squats = Picking up your toddler – Whether you're lifting a child, picking up something off the floor, or standing up from a chair, squats train your legs and core to handle these motions safely and efficiently.
Deadlifts = Carrying groceries or lifting heavy objects – This movement strengthens your posterior chain (back, glutes, hamstrings), helping you lift and carry without straining your lower back.
Overhead Press = Putting away dishes or lifting luggage – Pressing a weight overhead builds the strength needed for tasks like reaching up to place items on high shelves.
Rows = Pulling open a heavy door or improving posture – A strong back helps with everything from carrying bags to maintaining good posture at your desk.
Too often, we underestimate our own strength, reaching for light weights because we fear lifting heavier will make us bulky or cause injury. In reality, using challenging weights with good form builds real-world strength, supports bone health, and improves muscle tone without adding bulk. When we gradually increase resistance (a concept known as progressive overload), we become stronger, more capable, and more confident in our bodies. If you've been stuck in the cycle of lifting the same light weights for months, challenge yourself to go heavier! You might be surprised at what your body can handle—and how much stronger you feel in everyday life because of it.
At EmpowerFit HC, we strive to incorporate functional movements into every workout so that you’re not just getting stronger—you’re building strength that serves you in everyday life. Whether it’s squats, lunges, presses, or core work, each exercise is designed to help you move better, feel stronger, and tackle daily activities with confidence. So the next time you’re at class, remember: you’re not just working out—you’re training for life! Check out our February class schedule at www.empowerfithc.com or by finding us on Facebook.
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