Functional Strength for Life – The Big 6 Movements That Keep You Capable

Longevity Series
Written By Jonathan Nardinochi

You don’t need a fancy gym setup, an elite athlete’s program, or a new exercise trend every month to stay strong.

What you need is a system built around movements that reflect how your body is designed to move—and keep moving—over time.

Because strength isn’t just about lifting heavier.

It’s about doing the things that matter most—picking up your kids, carrying groceries, hiking, training, playing sport—without pain, hesitation, or fear of injury.

Let’s break down the Big 6 movement patterns that form the backbone of functional strength—for life.

Why Functional Strength > Traditional Workouts

Functional strength is contextual. It’s not about bicep curls and machine circuits.

It’s about your ability to move well through real-world tasks:

  • Can you get off the floor without using your hands?

  • Can you carry your suitcase up a flight of stairs?

  • Can you twist, reach, pull, and push without joint flare-ups?

That’s the lens we use with clients:

Train movement patterns, not just muscles.

The Big 6 Movement Patterns

Mastering and maintaining these gives you full-body integration, joint resilience, and age-resistant power.

1. Squat– Foundational for hips, knees, and ankles

The squat isn’t just a gym lift. It’s how you sit, stand, lift, and move in daily life.

✅ Do it for: Lower body strength, joint control, pelvic health, and fall prevention.

Start with:

  • Bodyweight squats to a box

  • Goblet squat with tempo

  • Ankle + hip mobility work

2. Hinge– Posterior chain engine

Hinging is how we load the hips to generate power without overloading the spine.

✅ Do it for: Hamstring health, spinal stability, hip drive, and lifting capacity.

Start with:

  • Hip-hinge drills with dowel

  • Romanian deadlifts

  • Kettlebell swings (progression)

3.Lunge / Split Stance– Stability meets mobility

This pattern challenges balance, single-leg control, and hip coordination.

✅ Do it for: Gait mechanics, glute activation, and hip-knee alignment.

Start with:

  • Static reverse lunges

  • Supported split squats

  • Isometric holds for knee stability

4. Push– Upper body + core integration

Push patterns involve the chest, shoulders, and triceps—but also require trunk and scapular control.

✅ Do it for: Shoulder function, pressing strength, and upper body resilience.

Start with:

  • Incline push-ups

  • Slow tempo push-ups

  • Landmine or cable presses

5. Pull– The posture corrector

We’re all pulled forward by screens, stress, and sitting. Pulling movements restore scapular function and keep your upper back strong and pain-free.

✅ Do it for: Shoulder health, neck tension, posture, and grip strength.

Start with:

  • Ring rows or TRX rows

  • Band-assisted pull-ups

  • Dead hangs or farmer carries

6. Carry / Locomotion– The most underrated movement

Carrying loads builds grip, shoulder integrity, and anti-rotational core strength. It’s primal—and potent.

✅ Do it for: Real-world strength, core control, and balance.

Start with:

  • Farmer carries (1 or 2 DBs)

  • Suitcase carries (1 side only)

  • Walking lunges or bear crawls

What Makes These Movements “Longevity-Proof”?

They challenge:

  • Multiple joints at once

  • Stabilisers + prime movers

  • Coordination, not just strength

And—most importantly—they adapt over time.

You can regress or progress each one to fit:

  • Injury history

  • Joint limitations

  • Performance goals

  • Training phase

We’re not chasing fatigue here. We’re building a body that lasts.

How to Program the Big 6

A simple format we use with clients in early-phase strength restoration:

2–3x/week

30–45 min per session

A1: Squat

A2: Hinge

B1: Push

B2: Pull

C1: Lunge / split

C2: Carry or core

Start with bodyweight. Then add load, range, and complexity.

Focus on quality of control—not just reps or speed.

🔁 Optional: Rotate emphasis each session. One day push/pull-heavy. One day squat/lunge-focused. One day full-body maintenance.

Final Word: You Don’t Need to Train Like a 25-Year-Old

You just need to train smart.

With intention.

And with movement patterns that scale with you—not break you.

Functional strength is the engine of longevity.

Don’t let it slip away.

Want the full beginner-to-advanced Big 6 program we use with clients?

👉 Download the Functional Strength Blueprint here

Or book a 1:1 strategy session and we’ll build it out together.

Jonathan Nardinochi https://www.jwngroup.co.uk
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