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Writer's pictureShelly Cutler

Thursday Thoughts: Strength Training, Functional Strength, and Mobility Exercises for Real Results


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Whether you want to get stronger, improve your balance, or ease nagging shoulder pain, targeting specific areas in your workouts makes a difference. We’re not talking about random exercises but using thoughtful moves that help build functional strength, mobility, and resilience for the things you do every day. Here’s how to make your workouts work harder for you with exercises that fit naturally into your routine.


Mastering the Basics: Foundational Exercises with Real Benefits

Building a solid foundation is essential for anyone, no matter your fitness level. Some of the most effective exercises are the simplest.


  • Pelvic Floor Exercises: Strengthening your pelvic floor supports your core, improves stability, and can even prevent back pain. Kegel exercises are a common way to do this. To do a kegel, imagine you’re stopping a stream of urine and hold for a few seconds. Release and repeat. Try to keep the surrounding muscles relaxed, focusing only on the pelvic floor.

  • Squats: Squats strengthen your lower body and core, making everyday movements easier. Start with bodyweight squats, keeping your chest up and knees aligned with your toes. Lower until your thighs are parallel to the ground, then press through your heels to stand up. Once your form is solid, consider adding weights.

  • Hip Flexor Exercises: Tight hip flexors can limit mobility, especially if you sit a lot. To strengthen these muscles, try lunges and leg raises. For lunges, step forward with one foot, lower your back knee toward the floor, then push back up through the front foot. Keep your upper body upright to avoid straining your lower back.


Incorporating these foundational moves helps you build strength, balance, and mobility, creating a strong base for everything else.


Functional Strength and Mobility: The Key to Staying Active

Functional strength is about preparing your body for real-life movements, whether lifting groceries, climbing stairs, or sitting with better posture. This type of training focuses on muscles you use for stability, balance, and everyday movement patterns rather than isolating specific muscles. Improving functional strength and mobility is essential for avoiding injuries and staying active long-term. Here’s how to build it:

Woman doing squats with a resistance band

  • Focus on Multi-Joint Movements: Exercises that work multiple muscle groups mimic real-life activities. Moves like squats, lunges, and planks build strength and stability throughout your body.

  • Add Balance Exercises: Balance training improves coordination and core strength. Single-leg stands, toe raises, and balancing on an uneven surface are effective options.


Functional strength means making your body stronger and more efficient for your daily activities. Improving it helps prevent injuries and keeps you feeling strong and confident as you move through life.


Exercises to Build Focused Strength

Certain areas of the body benefit from specific attention, especially as we age or if we’re dealing with pain. Here are some targeted exercises to add to your workout:


  • Exercises for Osteoporosis: Weight-bearing moves like resistance training, walking, and bodyweight exercises help maintain bone density and support long-term bone health. If you’re new to strength training, start with bodyweight squats and add light weights over time.

  • Glute Strengthening: Strong glutes stabilize your pelvis and improve posture. Try bridges by lying on your back, knees bent, and feet flat on the floor. Squeeze your glutes to lift your hips, hold at the top, then lower. Lunges and squats are also great for glutes.

  • Shoulder Mobility: Shoulder mobility keeps your upper body flexible and reduces tension. Try wall slides: stand with your back against a wall, raise your arms overhead, and slide them up and down the wall, keeping your back and arms in contact with the wall. Band pull-aparts are another option—hold a resistance band in front of you with both hands, pull it apart, and return slowly.

  • Relief for Plantar Fasciitis: Strengthen your feet and calves to help with plantar fasciitis. Toe curls and rolling a ball under your foot target the foot muscles, while calf raises strengthen the lower leg. Stand on a step or solid surface, rise onto your toes, hold, and lower slowly.


These exercises target common problem areas and can help you stay pain-free and mobile. A few focused moves each week go a long way in supporting your body.


Must-Haves to Build Your Own Fitness Routine

Whether you’re working on strength, balance, or mobility, there are some basics that set you up for success.


  • Set Clear Goals: Define what you want to accomplish. Whether it’s reducing pain, increasing strength, or improving balance, having a clear goal keeps you focused.

  • Track Your Progress: Log your workouts to see how far you’ve come. Track reps, weight, and even how you feel after each session.

  • Prioritize Form Over Speed: Move with control. Good form is non-negotiable if you want to avoid injuries and get real results.

  • Stay Consistent: Results come from regular effort. Aim for consistency each week to build habits that last.


Want a custom plan that fits your goals? Book a session with me to get started!


Training for the Army Combat Fitness Test

Working toward a challenging fitness goal isn't just about passing a test but building full-body strength, resilience, and confidence. Watch Lindy tackle the Army Combat Fitness Test in this video with determination and focus. Training for this test pushed her to new heights, especially with challenging moves like the leg tuck (which she eventually mastered after three months of hard work on the assisted pull-up machine).

As she says, "It's a good example of why having a trainer matters—no one needs to throw their back out doing exercises the wrong way!" Beyond the physical benefits, this training boosted her mental strength, helping her feel capable of handling whatever life threw her way. Sometimes, setting a big goal is all it takes to see what you're truly capable of.



Fitness Tests as Motivating Performance Goals

Sometimes, a fitness test can give you a goal that keeps you moving forward. Tests like the Army Combat Fitness Test or the FBI Physical Fitness Test are designed to measure endurance, strength, and functional fitness. They’re challenging but worth working toward if you want a concrete way to see your progress.


Some common fitness tests:


  • Army Combat Fitness Test: Includes exercises like the deadlift, hand-release push-up, sprint-drag-carry, and a two-mile run. This test demands strength, agility, and endurance.

  • FBI Physical Fitness Test: Used by the FBI, this test includes sit-ups, push-ups, sprints, and a timed run, combining cardiovascular endurance with strength.

  • Presidential Fitness Test: This school test classic includes sit-ups, pull-ups, and a mile run to measure basic fitness.


If a fitness test sounds interesting, focus on training for the specific moves it requires. Performance goals like these give purpose to your workouts, adding a little structure and helping you track progress.

Ready for your fitness challenge? Contact me today to set up your own customized training plan!


Takeaways for Your Routine

Making progress in fitness doesn’t have to be complicated. By focusing on foundational exercises, targeting specific areas, and keeping a few basics in mind, you can create a workout routine that supports your strength, balance, and overall mobility. Functional movements, proper form, and consistency genuinely make a difference. And remember, it’s always helpful to have someone guide you to make sure you’re getting the most out of every rep.


Ready to get started? Book your intro session with me today to discuss your goals and create a plan tailored to you.



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