Why Less is More for Functional Strength
“When a measure becomes a target, it ceases to be a good measure.”
Lately, I’ve found myself frustrated with the oversimplified, isolated approach to strength training that some groups have been promoting.
While machines and methods promising maximal strength gains may seem appealing, they often miss the bigger picture.
Strength isn’t just about how much you can lift on a specific machine or grinding your muscles to failure.
Real strength is about function, resilience, and the ability to move well in life—not just in the gym.
Why Too Much Strength Can Be Harmful
There’s a tipping point where adding more strength can backfire.
Beyond a certain level, muscles become rigid and lose their natural pliability, leading to a cascade of issues:
Increased joint compression: Tight, overactive muscles place unnecessary pressure on joints, reducing mobility and increasing the risk of injury.
Trigger points and muscle pain: Over-trained muscles often develop low pH environments, leading to trigger points and persistent soreness.
Reduced performance and adaptability: When muscles become overly rigid, they limit fluid movement and restrict your ability to react dynamically—exactly what you need to prevent injury during real-life activities.
Paradoxically, more strength isn’t always better—it can make the body more vulnerable to imbalances and injuries.
The Minimal Viable Dose: Function Over Intensity
Our approach at the Kinfolk Physio focuses on optimal, not maximal strength.
This means finding the right balance of strength, mobility, and endurance to move efficiently and without pain.
You don’t need heavy lifting, machines, or training to failure to achieve this.
Instead, we emphasize:
Hill walking and running: These activities naturally build strength and endurance across multiple muscle groups without overloading your joints.
Bodyweight exercises: Functional movements train your muscles to work together efficiently, mimicking real-life demands.
Resistance bands: Bands provide progressive resistance and engage stabilizing muscles that machines miss, helping you build strength with control and flexibility.
This approach ensures that you build the capacity to move well without tipping into harmful territory where muscles become overtrained and joints are overloaded.
Conclusion: Resilience Through Smart, Sustainable Strength
Strength training shouldn’t be about pushing your body to the max—it’s about building functional capacity through the minimal viable dose.
At Kinfolk, we aim to help you move better, feel better, and live better by finding the optimal balance of strength and mobility.
By avoiding the pitfalls of overtraining and focusing on sustainable, functional movement, you’ll develop the kind of resilience that lasts for life.