Why functional training is more beneficial for people living with a disability
When coaching NDIS participants at the STRIVE Training Club, we take a unique approach to exercise.
Our goal is to improve the life of people living with disabilities, treating their training no differently than that of our other members.
We prioritise exercises that improve overall functional health and fitness, preferring free weights over machine-based movements for several reasons.
Machines limit your range of motion and stability, whereas real-life situations often require movement and balance. For instance, if you fall, you might need to push yourself up (like a push-up) and then perform a lunge (like a split squat). These natural movements are essential, and substituting them with machines could mean missing out on their benefits.
Free weights are particularly beneficial for conditions such as autism, cerebral palsy, spinal cord or brain injuries, intellectual disabilities, down syndrome, hypermobility, or low muscle tone.
Unlike machines that dictate your movement, free weights require you to control and stabilise the weight yourself.
Here are the key advantages of free weights over fixed-weight machines:
They build strength more effectively.
They engage small stabilising muscles, promoting joint health.
They translate better to daily activities.
They improve balance, crucial for preventing falls.
They help develop new skills, improving brain function.
They address strength imbalances between sides of the body.
They often reduce pain levels.
They provide a sense of achievement through skill development.
For those who can manage them, here are some recommended substitutions:
Replace leg extensions with squats.
Swap hamstring curls for deadlifts.
Substitute chest press with bench press or push-ups.
Replace machine rows with barbell or dumbbell rows.
While free weights are ideal, we recognise they're not suitable for everyone. For many, exercise machines can be more suitable. However, we believe machines are sometimes overused. At STRIVE Training Club, we've successfully taught individuals with disabilities how to move and strengthen using free weights.
