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Functional Strength Training - Benefits, Beginner Exercises, and Home Workout Plan

Functional strength training is a powerful way to build real-life strength, improve balance, and boost overall fitness. In this guide, we cover the key benefits, beginner-friendly exercises, and an easy home workout plan to help you get started. Discover how functional training can enhance your fitness and prepare you for everyday challenges.

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How to create a personalized workout routine

Creating a personalized workout routine is key to reaching your fitness goals, whether you're focusing on strength, cardio, or flexibility. In this guide, you'll learn how to build your own routine step by step and have a free fitness plan template to design a workout plan tailored to your needs.

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Leg workout - Best exercises for leg day

This leg day workout targets the lower body with exercises like back squats, hip thrusts, Bulgarian split squats, and lunges, concluding with a dead hang to improve grip strength and posture. Held during Sports Hour at Björn Borg's head office, it reflects the brand’s dedication to health and personal growth through sports.

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Train AMRAP with Andreas Gran - 20 min Workout Program

In this workout program from our gym at Björn Borg, our Creative Director, Andreas Gran, demonstrates an effective 20-minute AMRAP session that is sure to get your heart rate up and muscles burning.

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Pilates - 6 Pilates Exercises for Home Training

This Pilates workout takes only 20 minutes to complete and effectively trains the entire body. Read on to discover our Pilates workout that focuses on strength, flexibility, and body control.

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Crossfit - Full workout

This CrossFit workout is designed to train the entire body and includes six effective exercises that activate multiple muscle groups. By combining different movements, you will strengthen your chest, shoulders, arms, back, core, legs, and glutes.

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Skipping rope training

Read more about the benefits of jump rope training, technique tips, CrossFit jump rope exercises, and take part in an effective workout session.

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Outdoor training

Read more to learn about our outdoor workout sessions. We offer both strength exercises and effective routines for outdoor gyms that help you build strength and improve your fitness.

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Rowing Machine Workout

Learn more about the rowing machine. Improve your fitness, strength, and endurance at home and at the gym.

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Dips exercise

Join us on the dips workout where we show some different examples of dips exercises.

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Pregnancy workouts - Pregnancy exercises & training

Here you will get tips on pregnancy exercises to train the pelvic floor, abs and back.

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Calisthenics Workout - Benefits & effective exercises

Read more about Calisthenics and learn exercises you can add to your training routine.

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Low impact workout

Here we talk more about what low impact workout is and of course show some examples of exercises.

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Wall Pilates - Exercises with Karin Lundström

Wall Pilates is a rapidly growing trend in fitness where you utilize your own body weight.

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Circuit training - 6 effective exercises

Circuit training with 6 effective exercises that train the whole body.

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Train boxing with us at Björn Borg

Learn more about boxing, boxing terms, punches & combinations, and join us to see how it looks during one of our training sessions.

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Padel rules & smart tips

Here you can learn padel rules and get smart tips to improve your game on the court.

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Strength Training - Home Workout

This workout session includes a warm-up section followed by 7 effective exercises for home strength training, which can easily be performed using body weight and are perfect for exercising in a home environment.

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The impact of exercise on the brain

Explore the relationship between exercise and the brain and learn about workout activities that promote both physical and mental health.

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Meet a personal trainer - PT's best workout tips

Join us as we meet Sofie Järdler, personal trainer at Twitch.

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Breathwork – Breathing exercises for relaxation

Breathwork focuses on consciously controlling and changing the way we breathe to positively affect our mind, body and spirit.

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Shoulder workout - Effective shoulder exercises

Here we present 6 shoulder exercises you can add to your workout routine.

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Core workout – Effective core exercises

Effective core workout with exercises to work out your core.

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HIIT workout - High intensity training for everyone

Tips on effective Hiit exercises to create fun HIIT workouts.

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Pickleball rules & suitable clothing

Learn the rules of Pickleball and get inspired with the best sports clothes for the game.

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Tabata exercises - Effective Tabata workout for everyone

Here comes an approximately thirty-minute long Tabata session with effective Tabata exercises.

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Delayed onset muscle soreness - What is DOMS and can you train with it?

Here you will learn more about delayed onset muscle soreness and we will give you some smart tips on how to relieve DOMS.

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Gym workout plan - 4 day split

Join our gym training program - designed with a 4 day workout split.

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Glute Workout - Glute Exercises At Home & At The Gym

Here are some inspiring and helpful tips for your glute workouts.

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10 tips for finding & maintaining fitness motivation

Helpful tips to help you find and maintain gym and fitness motivation.

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Running technique - Running tips with Björn Borg

We want to share tips and running techniques that will help you maximize both performance and enjoyment while running.

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Plyometric training - Maximize your running

Plyometric training is a form of exercise that focuses on increasing strength, speed and power through rapid muscle contractions.

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Resistance band workout

Training with exercise bands is a simple, effective and gentle way to workout the whole body.

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7 effective Yin Yoga poses

Let us at Björn Borg guide you through a 30-minute yoga session with 7 effective yin yoga poses

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Back workout – Effective back exercises for the gym & at home

We will go through lots of great back exercises that you can do at the gym and also a good session to exercise your back at home.

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Marathon training plan

Take part in a packed marathon training plan.

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Interval training – Intervals for running

Do you want to run faster and get better running strength? Then intervals are a really good tip to add to your training routine.

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Leg workout at home - 10 great leg exercises for legs, thighs & calves

You can train legs at home without equipment, just with your own body weight, and of course also with the help of, for example, dumbbells and exercise bands. For this workout, you need just such a rubber band. Here we go!

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Yoga for beginners - Easy session you can do at home

Are you curious about trying yoga but don't really know how to start or what exercises you should do? Welcome to our yoga session for beginners! Here we will guide you through some simple yoga exercises that you can easily do at home.

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5 tips to get started with training

We want to help you find the motivation for training so that you can become the best version of yourself. Here are 5 effective tips on how you can get started with your training!

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Kettlebell exercises that train the whole body

Working out with kettlebells is incredibly effective and there is a great variety when it comes to exercises that you can do, which work different parts of the body.

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Arm workout at home - 10 great arm exercises

Exercising your arms at home is both simple, time-saving and effective. There are so many challenging arm exercises you can do at home.

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Full body workout at home in 20 minutes

Start your home workout with an effective and fun 20-minute session.

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Barry's Event with Angelica Blick

Together with Angelica Blick, we held an inspiring training event where we gathered a wonderful group at the awesome Barry's in Stockholm.

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Ab training - Ab exercises for everyone

Are you looking for inspiration for really good ab workouts? Then you've come to the right place!

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Sports Club Launch Event with Julian Hernandez

Together with Julian Hernandez, we held a great launch event for our new Sports Club collection.

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Layer on layer – Dress smart for outdoor exercise

We've got everything you need to stay warm outside even when the temperature drops.

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Pawel x Björn Borg

Meet Pawel Krupa, founder of Trime.

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Karin Lundström

3 exercises to add to your strength routine that truly challenge your core and mobility, to build a solid strong functional body.

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Angelica Blick

Sports Hour with @angelicablick sharing her top 3-abs exercises

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@emilsebastian & @mathiasguss EMO2M workout

6 rounds of E2MOM – Every 2 Minutes on the Minute 8 power cleans 8 push presses 8 barebell rows.

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@emilsebastian & @mathiasguss AMRAP workout

A 12 minute challenge to try on your own or with a friend.

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Train to live

Harder, Better, Faster, Stronger! That's what we've been taught. But how come no one ever taught us why? At Björn Borg, we love to train, not to become the world champions of anything, but to become the best versions of ourselves. Because we don't live to train. We train to live.

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Valdemar Fredriksson

Our new health coach. A fitness professional based in Stockholm. In his daily work, he trains clients, manages a boutique studio and inspires his community to get stronger and feel better.

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