When it comes to assessing your health, the number on the scale—or even your BMI—only tells part of the story. Body composition (the amount of body fat vs. muscle you have) offers a far more accurate picture of your overall health and disease risk. 

Research shows that excess fat, particularly in the abdomen, can increase the likelihood of breast cancer. A meta-analysis in Frontiers in Nutrition of nearly 8 million women found that central obesity—measured by waist circumference or waist-to-hip ratio—was associated with a higher risk of breast cancer in both pre- and postmenopausal women.

Below, we’ll explore the latest research linking body composition to breast cancer risk and practical strategies for optimizing your body composition to support long-term health and cancer prevention.

The Link Between Body Fat and Breast Cancer

Excess body fat is a known risk factor for breast cancer, especially for postmenopausal women. In fact, a meta-analysis in the British Journal of Cancer found that every 5% increase in body fat was linked to about a 15% higher risk of postmenopausal breast cancer. Researchers have identified three main contributing factors.

Inflammation

Fat tissue, particularly around the midsection (referred to as visceral fat), produces chemicals called cytokines that can cause low-level, chronic inflammation. This persistent inflammation can damage healthy cells, creating an environment that promotes the growth and survival of cancer cells, according to a review in the International Journal of Molecular Sciences.

Insulin Resistance

Being overweight or obese can also lead to insulin resistance. When the body becomes resistant to insulin, it compensates by producing more. High insulin levels can stimulate the growth of breast cancer cells and inhibit their natural death, promoting tumor development, according to research in the Journal of Clinical Oncology.

Hormonal Imbalance

Fat tissue can produce estrogen, a hormone that, when elevated, is linked to an increased risk of hormone-receptor-positive breast cancers, according to an article in Scientific Reports. This is particularly true for postmenopausal people, where fat tissue becomes the primary source of estrogen.

Muscle Mass and Breast Cancer Risk

While much attention is given to excess body fat, maintaining healthy muscle mass is equally important in reducing breast cancer risk and improving outcomes for those diagnosed. A study in Discover Oncology found that women with non-metastatic breast cancer and low muscle mass, a condition known as sarcopenia, had a significantly lower survival rate compared to those with normal muscle mass.

Additionally, low muscle mass is linked to higher levels of inflammation, which, in individuals with cancer, can speed up muscle loss and negatively impact health outcomes. On the other hand, having more muscle can help counteract inflammation caused by factors like excess body fat. 

Incorporating regular strength training exercises, such as weightlifting or resistance band workouts, can help build and maintain muscle mass. These exercises not only build physical strength but also support metabolic health and improve overall quality of life.

How Body Composition Can Guide Prevention

Monitoring your body composition is a powerful tool for assessing breast cancer risk and guiding prevention strategies. Unlike weight or BMI, which can be misleading, body composition provides a clear picture of where fat is stored and how much muscle you have, both of which influence your risk.

By establishing a baseline through a body composition scan, which you can do with an InBody body composition scale, you can track changes over time and see how lifestyle choices—like diet, exercise, and strength training—are affecting your fat and muscle levels. Regular assessments allow you to detect unhealthy trends early, adjust your exercise routine, or refine your nutrition plan to maintain a healthier balance of fat and muscle.

You can also track your waist circumference, which is measured at the navel after exhaling. For many women, a goal is less than 35 inches (88 cm).

Tracking these metrics is particularly valuable for postmenopausal people, who are at higher risk for fat-related breast cancer. Maintaining or increasing lean mass (muscle) while reducing fat mass can help lower inflammation, balance hormones, and reduce overall cancer risk.

Strategies for Healthy Body Composition

By combining smart nutrition, consistent exercise, and healthy lifestyle habits, you can optimize your body composition, support your immune system, and take meaningful steps toward reducing your breast cancer risk.

In an analysis of about 180,000 women followed for many years, those who lost weight and kept it off had a lower subsequent risk of breast cancer than women whose weight stayed stable, with larger losses generally linked to larger risk reductions, according to the Journal of the National Cancer Institute.

Eat an Anti-Inflammatory Diet

Focus on eating nutrient-rich, anti-inflammatory foods such as fruits, vegetables, whole grains, and healthy fats like olive oil, nuts, and fatty fish. These foods help reduce chronic inflammation, support hormonal balance, and provide essential nutrients for overall health. 

At the same time, limit alcohol, sugary drinks, and highly processed foods, which can contribute to fat accumulation and inflammation, both linked to higher breast cancer risk.

Strength Train Regularly

A combination of resistance training and aerobic exercise is key to optimizing body composition. Resistance training builds and preserves muscle mass, which can help regulate hormones and counteract inflammation. Aerobic exercise, such as running, brisk walking, or cycling, helps reduce excess fat and improve cardiovascular health.

Aim to do at least two full-body strength-training workouts a week, as well as at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, according to the Physical Activity Guidelines for Americans.

Get Adequate Sleep and Manage Stress

Adequate sleep and effective stress management are often overlooked but crucial components of a healthy body composition. Poor sleep and chronic stress can disrupt hormone regulation, increase inflammation, and contribute to fat gain, all of which can raise cancer risk. 

Aim for seven to nine hours of quality sleep per night and incorporate stress-reduction practices like mindfulness, meditation, yoga, or light outdoor activity.

Thrive Medical Weight Loss, located in Pico Rivera, California, is a medically supervised weight control clinic that offers safe and personalized weight-loss solutions, including prescription GLP-1 medications like Wegovy and Zepbound, vitamin injections, and supplements designed to support clients’ health and wellness goals. With over a decade of experience and a team of licensed practitioners, they’ve guided thousands of men and women through tailored treatment plans, leveraging tools like the InBody body composition scale for more precise progress tracking. To ensure accessibility across California, Thrive also offers convenient telemedicine options, allowing patients to connect with experienced medical professionals from home for personalized planning, medication management, and continuous support.

Sydney Skinner is the PA-C at Thrive Medical Weight Loss. She has over 30 years of experience in the Medical Weight Loss, Nutrition, and Integrative Medicine spaces. After testing on the InBody for the first time, Sydney was so impressed with the accuracy, precision, and reliability of the results that she immediately implemented the device into her GLP-1 weight loss programming. Routine InBody scans establish a baseline for Sydney’s patients and help track vital metrics like body fat percentage, visceral fat, and muscle to ensure safe, sustainable long-term fat loss without sacrificing essential muscle.

Social media is flooded with warnings about muscle loss on GLP‑1s, spreading fear and confusion. Thrive Medical Weight Loss in Pico Rivera, California, created a model of care that combines GLP‑1 medications with InBody clinical-grade body composition analysis. This approach ensures patients safely lose fat — not muscle — while protecting metabolism and reducing long-term health risks.

Sydney Skinner, PA-C at Thrive, reflects on how critical advanced body composition analysis is to responsibly prescribing GLP-1s to patients seeking sustainable weight loss:

“InBody gives the patients confidence knowing that we're using these medications responsibly. There's a lot of information on social media and the news about this muscle loss, and it's a big concern. That's why I feel so strongly that if you're prescribing these medications, you have to have body composition, and InBody has given our patients reliable results time after time.”

Unlike programs that simply focus on the number on the scale, Thrive leverages science-backed health data, patient education, and accountability to prevent muscle loss, which is a common and dangerous side effect of rapid weight loss. Their system is especially impactful for women navigating menopause, patients with PCOS, and anyone seeking sustainable results rather than temporary fixes.

The Problem: Weight Loss Without Context

Historically, weight loss has been measured by a single metric: the arbitrary number that displays on the scale. If the number goes down, the assumption is progress. But in reality, weight alone doesn’t reveal what’s being lost — fat, muscle, or water.

This matters because losing muscle:

• Reduces metabolic rate, making it harder to maintain weight loss

• Increases frailty, especially in older adults

• Raises the risk of chronic conditions like diabetes, heart disease, and osteoporosis

The introduction of GLP‑1 receptor agonists (e.g., semaglutide and tirzepatide) has amplified this concern. These medications are highly effective for weight loss, but their appetite-suppressing effect often leads to lower protein intake, which accelerates lean mass loss.

The Rise of GLP‑1 Medications

GLP‑1 receptor agonists were initially developed to treat type 2 diabetes but quickly gained attention for their weight-loss benefits. By mimicking the hormone glucagon-like peptide-1, these drugs:

• Slow gastric emptying

• Reduce hunger signals to the brain

• Improve insulin sensitivity

The result? Many patients would lose 15–20% of their body weight in a year. For those with obesity or metabolic syndrome, these medications are life-changing.

But there’s a hidden danger. Studies show that up to 40% of weight lost can come from lean mass if no countermeasures are in place. Losing muscle compromises metabolic health and elevates the risk of weight regain post-medication.

The Solution: Marrying Medication with InBody Monitoring

Thrive Medical Weight Loss recognized early that success with GLP‑1s requires more than writing prescriptions. Sydney Skinner explains:

“I feel very strongly that if you're prescribing medications for weight loss, especially if you're using a GLP, you must have their body composition. It's irresponsible, in my opinion, to prescribe these medications and allow people to lose a lot of weight. They're losing that valuable muscle, which, over time, is going to be detrimental to their health, so it's really important to have their body composition.”

This philosophy shaped Thrive’s comprehensive GLP‑1 program, where InBody’s clinical-grade body composition analysis is a core metric of patient success. Sydney reflects on how she leverages this transformative technology to keep her patients on track for sustainable weight loss:

“I can monitor them and make sure they're not losing too much weight. The right combination of exercise, protein, and monitoring them closely during their weight loss is very key — and the InBody is just essential.”

The Thrive Approach: A Framework for Sustainable Results

Thrive uses a five-step approach that pairs the power of GLP‑1 medications with data-driven insights delivered via routine InBody scans and patient education.

Step 1: Baseline Assessment

Every new patient kicks off their program with a complete health evaluation that includes an InBody scan to establish their baseline. Unlike bathroom scales or BMI charts, InBody provides detailed insight into:

• Skeletal Muscle Mass

• Percent Body Fat

• Visceral Fat Level

• Body Water

• Basal Metabolic Rate

• Segmental Lean Analysis

This first step changes the conversation immediately, according to Sydney:

“The first thing I like to do is to have my patients jump on the InBody, so we can assess their body composition — how much muscle they have, their percent body fat, visceral fat amount, etc. It's a good conversation starter, because sometimes patients don’t know what visceral fat is, and I have to educate them about what it is and how unhealthy it is. And they have an a-ha moment and say something like ‘no one has ever told me that!’ So it gives me a fantastic opportunity to educate patients.”

The baseline that InBody delivers gives patients clarity and motivation. Patients learn why preserving muscle matters, why visceral fat is dangerous, and why the goal isn’t just weight loss — it’s fat loss with muscle retention.

Step 2: GLP‑1 Medication Onboarding

Thrive prescribes GLP‑1 medications responsibly, starting with low doses and titrating slowly to minimize side effects. Patients receive counseling on hydration, electrolytes, and protein intake, which are critical to maintaining muscle while taking appetite-suppressing medication.

Step 3: Nutrition and Exercise Coaching

Because GLP‑1s reduce hunger, patients often under-eat, especially protein. Thrive combats this with structured strategies:

• Protein-first approach: Prioritize 100–120g of protein daily

• Resistance training: 2–3 sessions per week

• Movement goals: Walking, stretching, and low-impact cardio

• Meal planning support

The goal of this multi-tiered approach is to reteach healthier habits with a focus on a protein-rich diet to ensure patients preserve muscle mass during their GLP-1 program.

Step 4: Regular InBody Monitoring

Patients return every 2–4 weeks for follow-up InBody scans. These check-ins:

• Track muscle vs. fat loss via the Muscle-Fat Analysis metric

• Monitor visceral fat reduction via the Visceral Fat Level output

• Provide real-time feedback on progress shown via the Body Composition History chart and motivate patients to follow through 

*InBody 570 Result Sheet outputs shown; outputs may differ depending on model

When patients see tangible improvements in body fat percentage, visceral fat, and muscle retention, it gives them the confidence and motivation needed to be successful in their weight loss program. 

Step 5: Data-Driven Adjustments

If the InBody scan reveals that a patient’s skeletal muscle mass declines, Thrive acts immediately by:

• Increasing protein targets

• Adding extra resistance workouts

• Adjusting medication titration if weight loss is too rapid

This proactive approach prevents the “skinny fat” outcome that plagues other weight loss programs. The skinny fat body type refers to a patient who appears slim but has a high body fat percentage with low muscle mass, leading to health risks despite looking “thin.” 

Why Muscle Matters in GLP-1 Programs

Muscle is a metabolically active tissue. Losing muscle reduces basal metabolic rate, the total number of calories you need for your basic essential functions, making weight maintenance more difficult. It also weakens the body, increases the risk of injury, and accelerates age-related frailty.

Without resistance training and adequate protein, GLP‑1 patients risk long-term harm — even as they look thinner.

Numbers Don’t Lie — They Lift Up 

Numbers don’t just guide treatment — they empower patients. Sydney expands on the transformative power tangible progress has on successful long-term patient outcomes:

“There's nothing more satisfying than seeing the little diametric going down. It is such a real victory for patients. I've had patients in tears because they're so happy that someone's taking their health seriously and cares enough to make the weight loss safe and sustainable. InBody gives patients the essential numbers they need to make sure they’re keeping the fat off but maintaining muscle in the long term.”

This level of care that Sydney and the entire Thrive team provides builds trust — and keeps patients pushing through whatever plateaus and challenges they may encounter during their weight loss journeys. 

Read on below to see how one female patient enjoyed exceptional results after just nine months of following Thrive’s individualized GLP-1 weight loss program.

Yvonne’s Transformative Journey 

When Yvonne stepped foot into Thrive and had her initial consultation with Sydney, she carried with her a lot of apprehension and self-doubt. She had tried multiple weight loss programs with varying degrees of disappointing results, but had heard promising things about Thrive’s GLP-1 programming. 

Yvonne’s goals were to lose not just weight, but body fat while maintaining her muscle mass. Her initial InBody scan established an essential baseline that revealed where her body composition was at, where she wanted it to be, and the path to get there:

• Weight: 180.1 lbs

• Percent Body Fat: 46.9% 

• Skeletal Muscle: 52.7 lbs

After just nine months of Thrive’s integrated program, Yvonne was astounded by the tremendous progress made tangible by her routine InBody scan:

• Weight: 150.3 lbs (↓ 30 lbs)

• Percent Body Fat: 37.7% (↓ 9.2%)

• Muscle: 51.6 lbs (preserved)

In short, Yvonne was able to lose nearly 30 pounds of fat while essentially maintaining the muscle mass she had at the beginning of her program. 

InBody’s class-leading body composition technology was able to validate that Yvonne’s weight loss was the result of safe, healthy fat loss without sacrificing essential skeletal muscle mass. And thanks to Thrive’s strategic integration of regular body composition tracking, this patient is on the right track for better long-term health.

InBody and Thrive Together Change Lives

Thrive Medical Weight Loss has redefined what safe, effective, and sustainable weight loss can look like in the GLP-1 era. By pairing InBody’s cutting-edge body composition technology with targeted nutrition, exercise, and ongoing patient education, they ensure that every pound lost is working for, not against, long-term health. Their commitment to protecting muscle, preserving metabolism, and empowering patients with real data doesn’t just improve numbers on a chart; it transforms lives. 

In an industry where quick fixes often overshadow lasting results, Thrive stands out as a model for how science, compassion, and accountability can work hand in hand to deliver outcomes that endure well beyond the final weigh-in.

While many chase six-pack abs or sculpted arms, real strength comes from building muscles that help you thrive in your everyday life. We call this stealth muscle: the kind that works behind the scenes, improving your daily movement, strength, and longevity.

The way you build stealth muscle? Functional fitness. This type of training focuses on optimizing your body for real-world activities — lifting, bending, squatting, and reaching — so you can move better, feel stronger, and reduce your risk of injury.

What Is Functional Fitness?

Functional fitness is all about preparing your body to handle everyday tasks and movements. Rather than focusing on isolated exercises for aesthetic goals (think: endless biceps curls), functional fitness involves exercises that mimic real-world activities—like lifting groceries (deadlifts), bending to tie your shoes (lunges), or carrying a suitcase (farmer’s carry). 

The 4 Pillars of Functional Fitness

Functional training focuses on four key aspects of fitness, each of which plays a crucial role in creating a well-rounded and effective workout routine.

• Mobility: Mobility refers to the ability to move your joints through their full range of motion without experiencing discomfort.

• Stability: Stability is about maintaining control and balance during movement, particularly in your core and joints.

• Movement involves the coordinated actions of the body’s muscles and joints to perform tasks, such as walking, reaching, or lifting.

• Strength: Functional strength is the ability of a muscle or group of muscles to generate force for tasks that include lifting, pushing, or pulling.

How Does Functional Fitness Differ from Other Forms of Exercise?

While other forms of exercise can also improve fitness, they may not always prioritize functional movement patterns. Here’s how functional fitness compares to popular workout styles.

CrossFit

Functional fitness and CrossFit both involve compound movements, such as squats, deadlifts, and presses that mimic real-life actions, and both aim to improve strength, endurance, and overall fitness. However, CrossFit often focuses on high-intensity, time-based workouts with a competitive edge, pushing individuals to perform at maximum effort for a set duration. 

HIIT

HIIT (high-intensity interval training) and functional fitness both utilize full-body movements and aim to enhance cardiovascular health, strength, and endurance. The key difference is that HIIT is centered around high-intensity bursts of activity with short rest periods, focusing on maximizing calorie burn and improving fitness in a time-efficient way. 

Pilates

Pilates and functional fitness both prioritize core strength, flexibility, and body control to improve posture and movement quality. However, Pilates tends to focus more on low-impact, controlled movements that emphasize balance and alignment. 

Bodybuilding

Bodybuilding and functional fitness both rely on resistance-training exercises like squats, presses, and deadlifts. However, bodybuilding focuses on isolating specific muscle groups to build muscle mass for aesthetic purposes.

What Are the Benefits of Functional Fitness?

By focusing on exercises that mimic real-life movements, functional fitness training provides a wide range of benefits. These include:

1. Improved Mobility and Flexibility

Functional fitness workouts promote joint mobility and flexibility, which are essential for maintaining ease of movement throughout daily life. Whether it’s bending down to tie your shoes or reaching for something on a high shelf, having good mobility helps you move freely and comfortably without stiffness or pain. This can be especially important as we age, helping to maintain independence and reduce the risk of falls.

2. Better Balance and Coordination

By integrating multi-joint movements that involve both the upper and lower body, functional fitness improves balance and agility. Exercises like lunges, squats, and rotational movements train your body to move as a unit, enhancing your ability to stay stable and coordinated during daily tasks, from walking to carrying groceries or playing sports.

3. Enhanced Strength for Everyday Activities

As previously mentioned, functional fitness focuses on building strength in movements that we perform daily, such as lifting, squatting, and reaching. This makes them easier to perform without added risk of strain or fatigue.

4. Reduced Risk of Injury

By improving overall movement patterns and enhancing stability, functional fitness helps reduce the risk of injury. It strengthens the muscles and joints that are responsible for supporting proper posture and alignment, which in turn lowers the likelihood of injury in both active and sedentary environments. It also emphasizes injury prevention through balanced muscle development and proper technique.

5. Improved Posture and Core Strength

A strong core is the foundation of functional fitness, and strengthening the core helps improve posture and reduce back pain. Core exercises in functional fitness train the muscles to support the spine and maintain proper alignment, leading to better posture, less discomfort, and improved athletic performance.

6. Better Mental Health

Fitness doesn't just benefit the body—it also has positive effects on mental health. Regular exercise releases endorphins, which can help reduce stress, anxiety, and depression. Plus, the sense of accomplishment and improved confidence that comes with mastering functional movements can boost mental well-being.

7. Sustainable Fitness

One of the standout benefits of functional fitness is that it’s sustainable. It’s not about extreme lifting or pushing your body to the limit—it's about gradual progress and consistency. Because the focus is on movements that support everyday tasks, functional fitness is something you can continue practicing long-term, without burning out or risking injury.

Is Functional Training Right For You?

Functional training is incredibly versatile and can be adapted to suit people of all ages, fitness levels, and goals. But how do you know if it’s the right fit for you? You might want to consider giving it a try if any of the following apply to you:

• If you’ve ever struggled with tasks like carrying groceries, lifting heavy boxes, or bending down without discomfort

• You’re new to exercise or getting back into it after a break

• You’re recovering from an injury or looking to prevent one

• You're looking for something that will keep you active for the long haul — without the risk of burnout or injury

• If you get bored easily or enjoy a varied workout

• If you’re looking for results beyond aesthetics

What Are the Best Functional Fitness Exercises?

The best functional exercises to incorporate into your routine are those that focus on key movement patterns that mimic real-life actions. These include:

Push

Push exercises help build upper-body strength, specifically in the chest, shoulders, and triceps, and improve pushing movements like opening doors, pushing carts, or pushing yourself up from the floor.

• Push-Ups: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body to the floor, keeping your elbows at a 45-degree angle. Push yourself back up to the starting position, focusing on engaging your core and keeping your body in a straight line.

Pull

Pull exercises strengthen the upper body, particularly the back, biceps, and shoulders. These exercises improve posture, enhance pulling movements like opening a heavy drawer, and assist with lifting and carrying tasks.

• Dumbbell Rows: With a dumbbell in each hand, bend at the hips while keeping your back flat. Pull the dumbbells toward your torso while squeezing your shoulder blades together, then lower back down.

Squat

Squats build strength in your legs, hips, and glutes, which are essential for tasks like standing up from a chair, climbing stairs, or lifting objects off the floor.

• Squat: Stand with your feet shoulder-width apart. (Optional: Hold a dumbbell or kettlebell at chest height with both hands.) Push your hips back and bend your knees, lowering your body as if you're sitting in a chair. Keep your chest up and knees behind your toes. Stand back up.

Lunge

Lunges target the legs, glutes, and core, and help improve balance and stability. They mimic movements like walking, climbing stairs, and picking things up off the ground while maintaining balance.

• Forward Lunge: Step one foot forward and lower your hips until both knees are at 90-degree angles. Keep your chest up and core engaged. Push through the heel of your front foot to return to standing. Alternate legs with each repetition.

Hinge

The hip hinge is crucial for building strength in the posterior chain—especially the glutes, hamstrings, and lower back. It’s essential for activities like picking up heavy objects, bending over to tie shoes, or lifting items off the floor.

• Romanian Deadlifts: With a barbell or dumbbells in hand, stand tall with your feet hip-width apart. Hinge at the hips, pushing your glutes back as you lower the weight towards the ground, keeping your knees slightly bent. Engage your glutes and hamstrings to return to standing.

Rotation

Rotational exercises improve the flexibility and strength of your core, helping with movements like twisting to reach for something, rotating your torso during sports, or carrying heavy objects while turning.

• Russian Twists: Sit on the ground with your knees bent and feet flat. Lean back slightly and hold a weight or medicine ball with both hands. Rotate your torso to one side, then to the other, while keeping your core engaged and feet lifted (optional).

How Do You Put Together a Functional Fitness Routine?

Creating a functional fitness routine is about designing workouts that help you improve strength, mobility, and coordination for everyday movements.

1. Start With Your Goals

Before you start planning your routine, think about your fitness goals. Are you an older adult who wants to build balance and stability? Or a runner that needs a routine to help with injury prevention? Your goals will guide the structure of your training program, helping you prioritize certain exercises or movements.

2. Focus on the 5 Key Movement Patterns

To create a balanced functional fitness routine, aim to include exercises that target these five key movement patterns (see above for a detailed explanation):

• Push

• Pull

• Squat

• Hinge

• Rotation

3. Include Mobility and Stability Work

In addition to strength training, mobility and stability are crucial components of a functional fitness routine. You can include mobility work in your warm-up (like dynamic stretches or foam rolling) and stability work in your cool-down or as part of specific exercises (like planks or single-leg stands).

4. Add Variety

Include exercises that train in multiple planes of motion (e.g., forward, backward, side to side) and incorporate different movement types, such as low-impact bodyweight exercises or more dynamic exercises like jumping or sprinting.

5. Structure Your Routine

Here’s a simple framework for structuring your functional fitness routine:

• Warm-Up (5 to 10 minutes): Focus on dynamic stretches or mobility drills (e.g., leg swings, hip rotations, or shoulder circles).

• Main Workout (20 to 40 minutes): Include a combination of strength, stability, and mobility exercises. For example:

  • Start with a full-body compound exercise (e.g., squats or deadlifts).

  • Add in a pushing or pulling exercise (e.g., push-ups or rows).

  • Finish with a rotational movement and core exercise (e.g., Russian twists or planks).

• Cool-Down (5 to 10 minutes): Focus on stretching or foam rolling to help with recovery and improve flexibility.

6. Be Consistent

The key to any successful fitness routine is consistency. Try to aim for at least two to four sessions a week, depending on your goals and fitness level. Consistency, combined with progressive overload (gradually increasing intensity or weight), will lead to noticeable improvements in strength, mobility, and overall functional ability.

7. Listen to Your Body

Finally, always listen to your body. Functional fitness should be challenging but not painful. If you feel discomfort during a movement, it may indicate that you're using improper form or pushing yourself too hard. Make adjustments, take rest days when needed, and ensure you're progressing at a pace that feels right for you.