10 Functional Moves That Make Everyday Life Easier (and Stronger!)

Anyone who has been following me for a while will know I am a huge advocate of functional training. Lots of people think that getting fit is about aesthetics but what really matters are the movements that you do every day – picking up grocery bags, climbing stairs, bending to grab laundry, reaching for a top shelf, even getting up from the floor.

That’s where functional training comes in. It’s about strengthening the movement patterns you already use in daily life, so those everyday actions feel easier, safer and more powerful.

Here’s my guide to 10 functional exercises you can do at home – no fancy equipment needed.

1. Squat

Real-life translation: Sitting down, getting up from a chair, picking things up.
How to do it:

Feet hip-width apart, chest tall.
Lower your hips back and down like you’re sitting into a chair.
Push through your heels to stand.

My top tip: Keep knees in line with toes, not collapsing inward.

2. Deadlift

Real-life translation: Lifting heavy bags or boxes without straining your back.
How to do it:

Stand tall, feet under hips.
Soften your knees, hinge forward at the hips while keeping your back flat.
Squeeze glutes to return upright.

My top tip: Think “hips back” rather than “bend forward.”

3. Step-Up

Real-life translation: Climbing stairs, hiking uphill.
How to do it:

Step onto a sturdy bench or step with your whole foot.
Drive through the front heel to stand tall.
Step back down with control.

My top tip: Alternate your lead leg for balance.

4. Lunge

Real-life translation: Walking, going up stairs, kneeling down.
How to do it:

Step one foot forward, lowering both knees to about 90 degrees (or where it feels comfortable).
Push through the front heel to return to standing.

My top tip: Keep your torso tall and core engaged.

5. Push-Up

Real-life translation: Pushing open heavy doors, getting up from the floor.
How to do it:

Hands under shoulders, body in a straight line.
Lower chest toward the floor, elbows at 45°.
Press back up. Resist dipping with the head.

My top tip: Modify by doing push-ups on knees or against a wall.

6. Row

Real-life translation: Carrying bags, pulling open cupboards.
How to do it:

Hold weights or resistance bands.
Hinge forward slightly, arms extended.
Pull elbows back toward ribs, squeeze shoulder blades.

My top tip: Keep your neck long – no shrugging.

7. Carry (Farmer’s Walk)

Real-life translation: Carrying groceries, kids (or grandchildren!) or luggage.
How to do it:

Hold a weight (or grocery bags) in each hand.
Walk forward with tall posture and steady steps.

My top tip: Engage your core to avoid leaning.

8. Glute Bridge

Real-life translation: Encouraging all movement to lift from the hips, supporting your lower back.
How to do it:

Lie on your back, knees bent, feet flat.
Press through heels to lift hips until the body forms a straight line from shoulders to knees.

My top tip: Squeeze glutes at the top, don’t arch your lower back.

9. Overhead Press

Real-life translation: Lifting items to high shelves.
How to do it:

Hold weights at shoulder height (make sure you can see your elbows in your peripheral vision).
Press them overhead until your arms are straight.
Lower slowly.

My top tip: Keep knees soft to take the pressure off your back, don’t lock out the joints at the top

10. Plank

Real-life translation: Core stability for bending, twisting, carrying.
How to do it:

Hands or forearms on the floor, body in one long line.
Engage core, glutes and legs.

My top tip: Avoid bottoms in the air or sagging low! Squeeze your glutes. Don’t dip head.

Putting it all together

You can turn these moves into a short, functional workout:

8–12 reps of each (per side if applicable)
2–3 rounds, resting as needed
Focus on quality over speed

The beauty of functional training is that it’s training for real life. Over time, you’ll notice stairs feel easier, lifting feels safer, those lower back niggles go and you move through your day with more strength and confidence.

As always, any questions, please do get in touch.

Caroline x

← PREVIOUS Blog