How to train for the world's best sport: Life.

Functional training isn’t just a fitness trend—it’s a longevity strategy. By strengthening movement patterns you use every day, you build resilience, protect joints, and maintain independence as you age.

You kick butt at the best sport out there… LIFE!

Instead of isolating muscles on machines, functional movements train your body to move the way it was designed to in real life.

Below are some movements that are worthwhile to educate your body to be strong and resilient with.

Squats → Sitting, Standing, and Getting Off the Floor

The squat mirrors one of the most frequent daily actions: sitting down and standing up. Whether rising from a chair, getting in and out of a car, or picking something up, the squat strengthens the glutes, quadriceps, and core. Maintaining squat strength is strongly linked to independence in older adults because it supports balance and reduces fall risk. Training this pattern keeps hips and knees strong and mobile—essential for aging well.

Deadlifts → Lifting and Carrying Groceries

The deadlift teaches safe bending and lifting mechanics. In daily life, this translates to picking up laundry baskets, grandchildren, or grocery bags. By strengthening the posterior chain (hamstrings, glutes, lower back), deadlifts protect the spine and reduce injury risk. Learning to hinge at the hips rather than rounding the back (particularly with heavy loads) is one of the most protective skills you can develop for long-term spinal health.

Overhead Press → Reaching and Storing Items

Placing luggage in an overhead bin or placing heavy dishes on a high shelf requires shoulder strength and stability. The overhead press builds resilience in the shoulders and upper back while engaging the core. Maintaining overhead strength supports posture and helps prevent the gradual forward rounding that can occur with age.

Farmer’s Carries → Real-World Load Stability

Farmer’s carries may be the most practical exercise of all. Simply walking while holding weights trains grip strength (which is KEY for heart heart), posture, and core stability. Grip strength, in particular, is closely associated with overall health outcomes and longevity. Strong carries translate directly to carrying groceries, luggage, or tools without strain.

Lunges → Walking, Climbing Stairs, and Balance

Lunges train single-leg strength, which is essential because walking, climbing stairs, and stepping off curbs are all single-leg activities. They improve balance, coordination, and hip stability while strengthening the glutes and quads. As we age, reduced single-leg stability is a major contributor to falls. Training lunges helps maintain stride length, walking speed, and confidence in everyday movement.

Rows → Posture and Pulling Movements

Rowing movements counteract the forward-rounded posture many people develop from sitting and screen time. Strengthening the upper back improves posture, supports shoulder health, and makes daily pulling tasks—like opening heavy doors or dragging a suitcase—easier and safer. Strong back muscles also reduce neck and shoulder strain over time.

Push Movements → Posture and Pulling Movements

Movements like push ups, chest press, tricep work, and a simplified burpee train the body to get out of bed (for the stomach sleepers out there), get up from laying on a beach face down, getting out of a bathtub, and allow for easeful movement for activities like surfing, tobogganing, and playing on the ground.

Step-Ups → Stair Climbing and Hiking

Step-ups closely mimic climbing stairs or hiking uphill. They build lower-body strength and cardiovascular endurance while improving knee stability. Because they replicate a natural movement pattern, step-ups are highly transferable to real life. Maintaining the ability to climb stairs without fatigue is a key marker of functional fitness and longevity.

Rotational Core Work → Twisting and Reaching

Life rarely happens in straight lines. Rotational movements—like cable woodchoppers or medicine ball throws—train the body to twist safely and powerfully. This supports daily actions such as turning to grab something from the back seat of a car or reaching across a counter. A strong, coordinated core reduces the risk of back injury and improves overall movement efficiency.

To Wrap Up

Training these movement patterns consistently helps preserve strength, balance, mobility, and confidence—allowing you to move well not just in the gym, but for decades to come.

Move well today. Stay capable for life.

Which movement do you feel compelled to add into your life? Let me know by email michelle@pivotyourwellness.com.

Have an awesome day!