Strength For Life

Photo Credit: Inframe Studio

(By Heather Marshall)

How is your functional strength?

Functional strength is the power needed to carry out everyday activities effectively and efficiently. We all need this type of strength to take care of ourselves and our families, manage our homes, and perform well in our careers.

For example, functional strength is necessary for activities like carrying groceries, playing with children, or climbing stairs. It makes daily life easier and safer, reduces the risk of injury by improving body mechanics, and helps maintain independence as we age.

Training for functional strength is very important. As an occupational therapist, I work with many elderly patients whose functional strength has declined. I often suggest exercises to help rebuild this strength so they can enjoy life well into their later years.

Regardless of our age, everyone can benefit from training in functional strength. Perhaps you realize its importance, but you feel intimidated and don’t know where to start. 

Beginning a functional strength training program doesn’t have to be complicated. The goal is to build strength for everyday movements like lifting, reaching, bending, and carrying. Here’s how to begin simply and safely:

Focus on Movement Patterns, Not Just Muscles

Functional training emphasizes the movement patterns you use daily, such as squatting, pushing, pulling, lunging, or rotating.

Start with Bodyweight Exercises

Before adding weights, master your own body through bodyweight movements.

Use Functional Equipment 

Once you feel comfortable, you can introduce simple equipment like dumbbells, resistance bands, or a weighted backpack.

Keep It Simple

Perform 2–3 sets of 8–12 repetitions of each exercise, resting for 30–60 seconds between sets.

Emphasize Form and Control

Move through exercises slowly and deliberately. Good form prevents injuries and builds better strength.

Gradually Increase Intensity

Once the exercises start to feel easy, increase repetitions or sets, resistance, or weight, or transition to working on unstable surfaces, such as single-leg stances or balance work.

Include Mobility and Recovery

Functional strength is supported by flexibility and joint health. Stretch or perform mobility exercises after workouts, and allow at least one rest day per week.

Remember that when starting a strength routine, consistency is more important than intensity. So keep at it; your efforts will pay off in improved functional strength.

These tips are helpful for your physical strength goals. But what about your spiritual strength?

Spiritual strength is a vital aspect of the Christian life, enabling believers to withstand trials, resist temptation, and fulfill God's purposes. The Bible emphasizes the need for spiritual fortitude, often comparing it to physical strength while highlighting its superior and enduring nature.

The concept of spiritual strength is deeply rooted in Scripture. Ephesians 6:10 encourages believers: "Be strong in the Lord and in His mighty power." This verse underscores the source of true strength, God Himself. Spiritual strength is not self-derived but is a divine empowerment that comes from a relationship with the Lord.

The Apostle Peter reminds us in 2 Peter 1:3, “By His divine power, God has given us everything we need for living a godly life. We have received all of this by coming to know Him, the one who called us to Himself by means of His marvelous glory and excellence.”

Unlike physical strength, which we have to build up gradually, spiritual strength is something we already have at our disposal. How amazing is that?!

Not only do we already possess spiritual strength the moment we become a believer, but the strength that God provides is also limitless. Paul the Apostle states, “I want to know Christ and experience the mighty power that raised him from the dead” (Philippians 3:10). In the margin of my Bible next to this verse, I have written a reminder: “The same power that raised Jesus from the dead lives in us.”

A key aspect of tapping into God’s spiritual strength is recognizing our dependence on Him and asking Him to work in and through us by the power of the Holy Spirit to accomplish the purposes He has for us. In Colossians 1:29, Paul mentions that he is “depending on Christ’s mighty power that works within me.”

Knowledge of God’s truth and His promises is also integral to spiritual strength. It is in knowing and trusting God’s promises that we have the power to live godly lives. 

“And because of his glory and excellence, He has given us great and precious promises. These are the promises that enable you to share His divine nature and escape the world’s corruption caused by human desires” (‭‭2 Peter‬ ‭1‬:‭4‬ ‭NLT‬‬).

As Christians, we are to be set apart from the world and its corruption. Therefore, God provided us with Christian communities to help foster our spiritual strength. 1 Thessalonians 5:11 urges us, "encourage each other and build each other up." Fellowship with other believers provides encouragement, accountability, and mutual support, strengthening individuals in their spiritual journey.

Both functional and spiritual strength play crucial roles in our daily lives and overall well-being. As we strive to enhance our physical capabilities through simple, consistent training, it's equally important to nurture our spiritual strength by drawing from our relationship with God, trusting in His promises and participating in the support of our Christian community.

By prioritizing both aspects, we can lead healthier, more fulfilled lives, ready to face challenges with resilience and grace. Remember that every small step you take in training your body and strengthening your spirit contributes to a more empowered and purposeful life. 

Embrace this journey, hold on to God’s promises, and watch as you grow stronger in every sense.