Functional Fitness for Everyday Life: The Squat & Carry
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Why do we go to the gym? For some, it is to look better in a t-shirt. For others, it is to hit a specific number on a lift. But for the "Legacy" athlete, the gym is a training ground for real life. There is no point in being able to bench press 225lbs if you throw your back out trying to lift a heavy bag of mulch in your garden. There is no point in having "six-pack abs" if you can't carry your toddler up a flight of stairs without getting out of breath.
This is the core of Functional Fitness. It is about training movements, not just muscles. In 2026, we are moving away from fancy machines that isolate one muscle at a time. Instead, we are focusing on the two most important movements for human survival and independence: The Squat and The Carry.
The Squat: Your Body’s Foundation
The squat is often called the "King of Exercises," but it is much more than a leg workout. It is a fundamental human movement. Think about how many times a day you squat: getting out of a chair, sitting down on the toilet, or bending down to pick up a dropped set of keys.
As we age, the ability to squat is the difference between independence and needing help. When you practice squats in the gym, whether with a kettlebell or just your bodyweight, you are strengthening your hips, knees, and ankles. But more importantly, you are teaching your core how to stabilize your spine. A functional squat isn't about how deep you can go; it’s about how well you can move under control so that you can navigate the world with confidence.
The Carry: The "Missing Link" of Fitness
If the squat is the king, the "Loaded Carry" is the secret weapon. A loaded carry is exactly what it sounds like: picking up something heavy and walking with it. This might be a pair of dumbbells (called a Farmer’s Carry), a single weight held at your chest (a Goblet Carry), or even just a heavy suitcase.
Why is this so important? Because life is a series of loaded carries. You carry groceries from the car. You carry a laptop bag through an airport. You carry a child to bed. Carrying heavy things builds "functional core strength" that a sit-up can never match. It teaches your body how to stay upright and stable while you are moving. It also builds incredible grip strength, which scientists have found is one of the best predictors of how long you will live.
Blending Gym Work with Real Life
To build a functional body this January, you don't need a complicated program. You just need to prioritize these "Big Two" movements.
The "Grocery Bag" Challenge: Next time you have to carry bags into the house, try to stand as tall as possible. Keep your shoulders back and down. Don't let the bags pull you to one side. This is a workout!
The "Chair Squat": If you work at a desk, every time you stand up, do it without using your hands. Then, sit back down halfway, hold it for three seconds, and stand back up. You’ve just done a functional rep.
The "Suitcase Carry": Pick up a heavy kettlebell or a gallon of water in one hand. Walk 50 feet. Switch hands and walk back. This trains the muscles on the sides of your body that protect your spine from twisting injuries.
The Legacy of Movement
The goal of functional fitness is to make your "outside life" easier. When you are strong in the squat and the carry, you stop worrying about getting injured during daily tasks. You move with more grace, more power, and less pain. This January, don't just train to look a certain way. Train so that you can say "yes" to every adventure, whether it is a hiking trip or just playing with your grandkids on the floor. Your body was built to move; make sure you’re giving it the right practice.
