When we think about being “fit,” it is easy to focus on numbers: how much weight we can lift, how fast we can run, how many calories we burn, or what our body looks like.
But there is another question that becomes increasingly important as we get older:
How well can my body handle everyday life?
Can you get up from the floor without struggling? Carry several grocery bags from the car? Lift a suitcase into the overhead compartment? Climb a flight of stairs without your legs feeling exhausted? Catch yourself if you stumble? Pick something heavy up from the ground without hurting your back? Hike, garden, travel, play with children or grandchildren, or simply continue doing the activities you love?
This is where functional training becomes incredibly valuable.
Functional training is not about creating complicated exercises or balancing on unstable equipment while holding a dumbbell. At its core, it is about developing the strength, balance, mobility, coordination and power that allow your body to perform real-life movements confidently and efficiently.
And for women, particularly from midlife onward, maintaining these abilities is one of the most important reasons to strength train.
What Exactly Is Functional Training?
Functional training prepares the body for movements we perform outside the gym.
Instead of thinking only about individual muscles, functional training often focuses on movement patterns.
Throughout a normal day, your body repeatedly needs to:
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squat
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hinge at the hips
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push
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pull
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step up and down
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walk and carry objects
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rotate or resist rotation
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balance on one leg
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move from the floor to standing
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generate force quickly when necessary
A functional training program strengthens these patterns.
A squat, for example, strengthens many of the muscles you need to sit down and stand up from a chair.
A deadlift teaches you to use your hips and legs to pick something up from the ground.
A farmer's carry prepares your body to carry groceries, luggage or other objects.
A step-up strengthens the movement required to climb stairs.
A row strengthens the upper back and arms for pulling and carrying tasks.
This idea is known as training specificity: our bodies adapt to what we repeatedly ask them to do.
Research examining functional-task exercise in older adults supports this concept. A systematic review published in 2024 found that functional training can improve activities of daily living and physical function in community-dwelling older adults. (PubMed)
More recently, a 2026 systematic review and meta-analysis specifically examining women over 60 included 17 randomized controlled trials and 968 women. Functional exercise significantly improved overall physical function, strength and muscular power. (PubMed)
That matters because the goal of exercise should not simply be becoming better at exercising.
Ideally, training should also help us become better at living.
Why Functional Strength Becomes More Important as Women Age
Aging does not suddenly begin at 60 or 70.
Changes in muscle, bone, balance and recovery occur gradually across adulthood, which is why building strength earlier is such a powerful investment.
One of the most significant changes is the gradual decline in skeletal muscle mass, strength and especially muscular power that can occur with aging.
Muscle is not simply something that changes how our bodies look.
It is an active tissue that helps us walk, climb stairs, maintain posture, stabilize joints, manage glucose, support our metabolism and remain physically independent.
Strength training is one of the most effective tools we have for preserving it.
The American College of Sports Medicine's updated 2026 position stand reviewed 137 systematic reviews involving more than 30,000 participants. Resistance training consistently improved muscle strength, muscle size, muscular power, muscular endurance, gait speed, balance and multiple measures of physical function. (PubMed)
For women, there is another important consideration: bone health.
Bone mineral density naturally changes throughout adulthood, and the decline can accelerate after menopause. Because women have a higher lifetime risk of osteoporosis, maintaining muscle and exposing the skeleton to appropriate resistance and loading becomes particularly important.
A 2025 systematic review and meta-analysis of 17 randomized controlled trials involving postmenopausal women found that resistance training significantly improved bone mineral density at the lumbar spine, femoral neck and total hip. (PubMed)
Walking is excellent for cardiovascular health and should absolutely remain part of an active lifestyle.
But walking alone does not provide the same muscular stimulus as progressive resistance training.
Women need both.
Functional Training Helps Protect Independence
One of the most compelling reasons to train for strength is that strength creates options.
Being able to stand from a low chair without pushing off with your hands requires lower-body strength.
Walking up stairs requires strength and muscular power.
Carrying bags requires grip, shoulder, back and core strength.
Stepping over something unexpectedly requires balance and single-leg control.
Catching yourself after a stumble requires something that often receives less attention: power.
Power is our ability to produce force quickly.
Imagine tripping on an uneven sidewalk.
Your body may have only a fraction of a second to step forward and prevent a fall.
That is not simply a strength task. It is a power, balance and coordination task.
This is one reason functional fitness programs should eventually include movements performed with controlled speed and intention rather than only slow exercise.
The World Health Organization recommends that older adults include multicomponent physical activity emphasizing strength and functional balance on at least three days per week to help maintain functional capacity and prevent falls. (Iris)
Research also supports this approach. An overview of systematic reviews found that balance and functional training reduced falls and improved several measures of physical function among adults aged 65 and older. (PubMed)
But we shouldn't wait until 65 to start training these skills.
The stronger and more capable we enter our later decades, the greater the physical reserve we have available.
Functional Training Is Not the Same as Making Exercise Complicated
One misconception I see frequently is that an exercise becomes “functional” when it looks unusual.
Standing on one leg while performing an overhead press on an unstable surface may look functional, but complexity doesn't automatically make an exercise better.
In many situations, instability actually limits the amount of force we can safely produce.
If your goal is to strengthen your legs, a well-performed squat may be far more productive.
If your goal is balance, practice balance.
If your goal is upper-body strength, progressively load an appropriate pushing or pulling exercise.
And then occasionally combine skills when doing so serves a purpose.
Functional training should make life easier — not make exercise unnecessarily complicated.
The Most Important Functional Exercises for Women
There is no single exercise that everyone must perform, and exercises can always be adapted for ability, injury history, mobility and experience.
However, the following movement patterns create an excellent foundation.
1. Squat or Sit-to-Stand
What it trains: Quadriceps, glutes, hamstrings, trunk stability
Why it matters: Every time you sit in a chair and stand back up, get on or off the toilet, sit onto a low surface or lower yourself toward the floor, you are essentially performing a squat.
A beginner does not necessarily need to start with a barbell squat.
A simple chair sit-to-stand is functional strength training.
Start by sitting on a chair and standing without using your hands if possible. As strength improves, progress to a bodyweight squat, goblet squat or eventually heavier variations.
Real-life transfer: Getting out of chairs, getting off the floor, gardening, hiking and general lower-body independence.
2. Deadlift or Hip Hinge
What it trains: Glutes, hamstrings, back musculature, grip and core
The hip hinge may be one of the most useful movement patterns we can learn.
Instead of rounding primarily through the spine when picking something up, we learn to push the hips backward, maintain trunk control and use the powerful muscles of the hips and legs.
Deadlifts can be performed with kettlebells, dumbbells, trap bars or barbells.
Beginners can even practice the movement with no weight.
Real-life transfer: Picking up boxes, laundry baskets, bags, gardening supplies, pets and objects from the floor.
3. Step-Up
What it trains: Quadriceps, glutes, calves, balance and single-leg control
Life frequently asks us to move vertically.
Stairs, curbs, hiking trails and uneven terrain all require the ability to generate force through one leg.
Step-ups are particularly useful because they closely resemble this everyday demand.
Start with a low step and increase the height or resistance gradually.
Real-life transfer: Stairs, curbs, hiking, travel and climbing.
4. Split Squat or Lunge
What it trains: Quadriceps, glutes, hamstrings, hip stabilizers and balance
Walking and climbing are unilateral movements — one leg works differently from the other.
That makes single-leg and staggered-stance exercises extremely valuable.
A split squat is often easier to learn than a moving lunge because the feet remain planted.
Once that movement feels strong and controlled, reverse lunges, forward lunges or walking lunges can be introduced.
Real-life transfer: Walking, recovering from a stumble, climbing stairs, hiking and getting up from the ground.
5. Row
What it trains: Upper back, rear shoulders, arms and postural musculature
Much of modern life pulls us forward: computers, phones, driving and prolonged sitting.
Strong pulling muscles help support the shoulders and upper back while improving our ability to pull and carry objects.
Rows can be performed with dumbbells, resistance bands, cables, suspension trainers or machines.
Real-life transfer: Pulling doors, moving objects, carrying bags and maintaining upper-body strength.
6. Push-Up or Chest Press
What it trains: Chest, shoulders, triceps and trunk
Pushing is another fundamental movement pattern.
A floor push-up is excellent, but it doesn't need to be the starting point.
Wall push-ups, countertop push-ups and bench push-ups allow the movement to be scaled appropriately.
Dumbbell or machine chest presses are additional options.
Real-life transfer: Pushing doors, moving furniture, pushing yourself up from the floor and supporting your body weight.
7. Overhead Press
What it trains: Shoulders, triceps, upper back and core
Provided the shoulders tolerate the movement well, overhead pressing can help maintain the strength required to manipulate objects above shoulder height.
This becomes particularly relevant with travel and household tasks.
The exercise can be performed with dumbbells, resistance bands, machines or kettlebells.
Real-life transfer: Placing items on shelves, lifting objects overhead and putting luggage into an overhead compartment.
8. Lat Pulldown or Assisted Pulling Exercise
What it trains: Latissimus dorsi, upper back, shoulders, arms and grip
Vertical pulling complements rowing and helps develop a strong upper body.
A full pull-up is not necessary.
Lat pulldowns, resistance-band pulldowns and assisted pull-ups are all useful options.
Real-life transfer: Pulling heavier objects and maintaining upper-body and shoulder strength.
9. Farmer's Carry
What it trains: Grip, shoulders, upper back, trunk, hips and legs
Few exercises are as straightforward — or as practical — as picking up something heavy and walking with it.
Hold a dumbbell or kettlebell in each hand, stand tall and walk with controlled steps.
As strength improves, gradually increase the load or distance.
Grip strength is particularly important because daily life frequently requires us to hold, carry, pull and manipulate objects.
Real-life transfer: Grocery bags, luggage, laundry baskets, shopping bags and gardening supplies.
10. Suitcase Carry
What it trains: Core stability, grip, shoulders and lateral trunk control
A suitcase carry is similar to the farmer's carry, except the weight is held on only one side.
Your core has to prevent your torso from leaning toward the weight.
This is an excellent example of what the core actually does in daily life: it stabilizes your spine while the rest of your body moves.
Real-life transfer: Carrying a handbag, suitcase, shopping bag or object on one side of the body.
11. Pallof Press
What it trains: Deep abdominal muscles and anti-rotation strength
Your core does much more than create crunching movements.
One of its most important jobs is controlling unwanted movement.
During the Pallof press, a resistance band or cable pulls the body toward rotation while you actively resist that movement.
This teaches the torso to remain stable while force is applied from another direction.
Real-life transfer: Carrying awkward objects, gardening, reaching, walking with loads and protecting trunk stability during movement.
12. Single-Leg Balance
What it trains: Foot and ankle stability, hip stability, proprioception and balance
Walking itself is essentially a series of brief single-leg stands.
Balance training therefore deserves a place in a functional program.
Start by standing near a wall or stable surface and lifting one foot slightly from the floor.
Eventually progress by increasing the duration, turning the head, reaching in different directions or performing controlled single-leg movements.
There is no need to immediately close your eyes or stand on unstable equipment.
Make balance progressively harder, not recklessly harder.
Real-life transfer: Walking, stairs, trails, stepping over objects and recovering from small losses of balance.
13. Calf Raise
What it trains: Calves, ankles and foot strength
Calf strength can easily be overlooked, but the calf muscles contribute significantly to walking and propulsion.
They also help control movement around the ankle.
Perform calf raises while holding onto something initially if necessary, and gradually progress toward single-leg versions or loaded calf raises.
Real-life transfer: Walking, stairs, hiking and maintaining a strong push-off during gait.
14. Floor-to-Stand Practice
This may be one of the most functional movements of all.
Sit or kneel on the floor and practice returning to standing using whatever support is appropriate.
The movement combines mobility, leg strength, hip strength, balance, coordination and confidence.
You can begin next to a sturdy chair or bench and gradually reduce assistance.
Real-life transfer: Getting down to play with children, stretching, gardening, household tasks and getting up after a fall.
For many women, the ability to confidently move from the floor to standing is a far more meaningful measure of fitness than the number on a gym machine.
Don't Forget Rotation - and Resisting Rotation
Real life rarely happens directly forward and backward.
We reach behind ourselves, turn to grab something, rotate while gardening, carry objects on one side and move through multiple planes.
A complete program should therefore include some rotational demands.
However, you don't need aggressive twisting exercises.
Cable chops, controlled medicine-ball movements and anti-rotation exercises such as Pallof presses allow the core and hips to learn how to create and control rotational forces.
The goal isn't simply more movement.
The goal is controlled movement.
Why Muscle Power Deserves More Attention
Strength is the ability to produce force.
Power is the ability to produce that force quickly.
Both matter.
The newest ACSM resistance-training position stand found that power-focused resistance training can improve physical function. It also noted that power can be trained using moderate loads while emphasizing a faster concentric — or lifting — phase. (PubMed)
For a woman new to training, power training might eventually be something as simple as:
Standing up from a chair quickly and then sitting back down under control.
Performing a step-up with deliberate speed.
Using a light medicine ball.
Performing an appropriate kettlebell movement once the hip hinge has been mastered.
Power training should always be introduced progressively, but it shouldn't automatically disappear from training simply because someone is getting older.
In fact, maintaining the ability to move quickly becomes increasingly important.
How Often Should Women Do Functional Strength Training?
You don't need to live in the gym.
The World Health Organization recommends muscle-strengthening activity involving the major muscle groups on at least two days per week. (World Health Organization)
The 2026 ACSM position stand similarly found that resistance training performed at least twice per week can effectively improve strength, while progressive overload remains central to continued improvement. (PubMed)
For many women, two to three full-body strength sessions each week provide an excellent foundation.
A session might include:
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one squat or knee-dominant movement
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one hinge
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one single-leg or stepping movement
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one upper-body push
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one upper-body pull
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one loaded carry
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one core stability exercise
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some balance work
You do not need 15 exercises every workout.
You need enough quality training performed consistently and progressively.
Progressive Overload Is What Makes Training Work
One of the biggest mistakes women can make is performing the same light exercises indefinitely.
Your body adapts.
If an exercise that once felt difficult becomes easy, the body has less reason to continue getting stronger.
Progressive overload simply means gradually increasing the challenge.
That could mean:
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increasing the weight
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adding repetitions
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adding a set
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increasing range of motion
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progressing from two legs to one
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improving movement control
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reducing assistance
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increasing carrying distance
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performing an exercise slightly faster when power is the goal
This does not mean every workout needs to be harder than the last.
Progress happens gradually.
But resistance does eventually need to become challenging enough to create adaptation.
Importantly, the newest ACSM review found that many forms of resistance training work. You don't need complicated programming or special equipment to become stronger. Consistent progressive resistance training matters far more than chasing the newest fitness trend. (PubMed)
Functional Fitness Isn't Only About Preventing Decline
Sometimes conversations about women and aging become entirely focused on what we are trying to prevent.
Prevent muscle loss.
Prevent osteoporosis.
Prevent falls.
Prevent frailty.
Those are important goals.
But exercise can also be about expanding what you are capable of doing.
Being strong enough to hike on vacation.
Being able to lift your own suitcase.
Cycling with friends.
Walking through a city all day.
Trying a new sport at 55.
Starting strength training at 65.
Playing on the floor with grandchildren at 70.
Remaining independent at 80.
Functional fitness isn't about training because we are afraid of getting older.
It is about building a body that gives us more freedom as we get older.
The Goal Is Physical Reserve
Think about strength as money in a savings account.
The more physical capacity you develop before you urgently need it, the larger your reserve.
If climbing stairs requires almost all the strength your legs can produce, stairs will feel difficult.
If you become significantly stronger than the minimum strength required to climb those stairs, the same task becomes relatively easy.
That difference is your physical reserve.
Building muscle, strength, balance and cardiovascular fitness gives the body room to handle illness, injury, periods of inactivity and the natural changes associated with aging.
This is one of the reasons I believe women should stop viewing strength training as optional.
You do not have to become a bodybuilder.
You don't have to lift enormous weights.
And you certainly don't need to train every day.
But you do need to give your body a reason to remain strong.
Start Where You Are
Functional training does not have an age requirement or a fitness prerequisite.
A squat can begin as getting out of a chair.
A push-up can begin against a wall.
A deadlift can begin with a light kettlebell raised on a block.
Balance training can begin with one fingertip touching a countertop.
A farmer's carry can begin with two relatively light dumbbells.
What matters is finding an appropriate starting point and gradually progressing from there.
A 2005 randomized controlled trial involving women aged 70 and older found that functional-task training produced greater improvements in daily functional-task performance than traditional resistance exercise alone, and those improvements remained evident six months after the intervention ended. (PubMed)
More recent evidence continues to support combining strength with movements that resemble the activities we want to preserve. A 2026 review concluded that functional-task exercise improves activities of daily living and mobility compared with control conditions and may provide advantages over strength training alone for some measures of daily function. (PubMed)
That does not mean traditional strength training isn't functional.
It means the strongest approach may be to combine both ideas:
Build strength, and then teach your body how to use that strength.
What I Want Women to Take Away From This
Being fit as we get older should not simply mean maintaining a certain weight or looking a certain way.
I would rather see women asking:
Can I lift?
Can I carry?
Can I climb?
Can I balance?
Can I get down to the floor and back up?
Can I move confidently?
Can I continue doing the things I love?
Those are powerful indicators of fitness.
And they are trainable.
Functional training gives us an opportunity to prepare our bodies not just for our next workout, but for the next several decades of life.
Train the squat so getting out of a chair remains easy.
Train the hinge so you can lift things safely.
Train your legs so stairs and trails remain accessible.
Train your upper body so you can push, pull and carry.
Train balance so you remain confident on your feet.
Train power so your body can react when life moves quickly.
Most importantly, keep challenging your body enough that it has a reason to stay strong.
Because one of the best outcomes of fitness isn't simply adding years to our lives.
It is maintaining the physical ability to fully participate in those years.
Research referenced
American College of Sports Medicine. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise, 2026. The position stand synthesized 137 systematic reviews involving more than 30,000 participants. (PubMed)
The Effects of Functional Exercise on Healthy Aging in Women Over 60 Years of Age: A Systematic Review and Meta-Analysis. Archives of Gerontology and Geriatrics, 2026. Seventeen randomized controlled trials involving 968 women were included. (PubMed)
Optimal Resistance Training Parameters for Improving Bone Mineral Density in Postmenopausal Women: A Systematic Review and Meta-Analysis. 2025. Seventeen randomized controlled trials involving 690 participants were analyzed. (PubMed)
de Vreede PL et al. Functional-task exercise versus resistance strength exercise to improve daily function in older women: a randomized controlled trial. Journal of the American Geriatrics Society, 2005. (PubMed)
World Health Organization. Guidelines on Physical Activity and Sedentary Behaviour and recommendations for older adults emphasizing regular muscle strengthening, functional balance and multicomponent physical activity. (World Health Organization)