Functional Fitness at Home: Strength, Energy, and Wellness for Women Over 35
Working out at home doesn’t have to be complicated. Functional fitness—movements that mimic real-life activities—can help women over 35 improve strength, mobility, and energy. When combined with smart nutrition and peptide support, you can maximize results while saving time and avoiding injuries.
What is Functional Fitness?
Functional fitness is all about training your body to handle everyday activities—lifting, bending, reaching, or even just getting up from a chair without strain. Unlike traditional isolation exercises, functional training focuses on compound movements that engage multiple muscle groups at once.
Examples of functional movements:
Squats and goblet squats
Push-ups (modified or full)
Lunges and split squats
Planks and plank variations
Deadlifts (using bodyweight, dumbbells, or bands)
These exercises improve your strength, coordination, and balance—so your body moves better both in workouts and in daily life.
Top Home Exercises for Functional Strength
You don’t need a fully equipped gym to get functional strength. Here’s a simple 20–30 minute routine you can do at home:
Bodyweight Squats – 3 sets of 12–15 reps
Push-ups – 3 sets of 10–12 reps (modify on knees if needed)
Reverse Lunges – 3 sets of 10 reps per leg
Plank Hold – 3 sets of 30–45 seconds
Resistance Band Rows – 3 sets of 12 reps
Tip: Focus on proper form rather than speed. The goal is to strengthen multiple muscle groups safely.
Nutrition to Support Functional Fitness
Your workouts are only part of the puzzle. Nutrition fuels your performance and recovery.
Here’s what to focus on:
Protein: Lean meats, eggs, tofu, or protein shakes to help muscles recover and grow
Colorful vegetables: Provide antioxidants and nutrients for energy and immune support
Healthy fats: Avocados, nuts, and olive oil for hormone balance and satiety
Hydration: Water is critical for performance and recovery
Tip: Pairing a balanced meal or snack with your workouts helps your body get the most out of your functional fitness routine.
Important note: 99% of the women I work with aren’t eating enough to support their energy, recovery, and hormone health.
💡 Take action: If you struggle with fueling your body properly, check out my nutrition coaching program to get personalized guidance and start feeling energized and strong!
How Peptides Can Help
Peptides are short chains of amino acids that support cellular function, recovery, and energy. Here’s how they can complement your home fitness routine:
NAD+ – Boosts cellular energy and improves recovery after workouts
Glutathione – Reduces inflammation and supports overall cellular health
Other peptides – Can assist with muscle repair, recovery, and anti-aging benefits
Using peptides alongside functional fitness and proper nutrition can accelerate results and help you feel more energized throughout your day.
💡 Don’t forget: Download my Peptide Playbook to see how peptides can support your energy, recovery, and results alongside your personalized nutrition plan!
Putting it All Together
Creating a home functional fitness routine doesn’t have to be overwhelming. Here’s how to combine all three pillars:
Exercise consistently: Aim for 20–30 minutes, 3–4 times per week
Eat for recovery: Include protein and colorful veggies around your workouts
Incorporate peptide support: Consider NAD+ or Glutathione to boost energy and recovery
Track your progress: Note strength gains, energy levels, and how your body feels
By combining functional fitness, nutrition, and peptides, you’ll build strength, boost energy, and feel confident and capable in your body.
💡 Want a complete home workout plan?
You can get guided at-home workouts from us for only $29 a month. These workouts are designed specifically to build functional strength, improve energy, and stay consistent—all from the comfort of your home.
Click HERE to get started today!
HEY, I’M COURTNEY
Hi, I’m Courtney Mericle. I’m a life and wellness coach, personal trainer, and co-owner of Surge Athletics. I’ve spent over 20 years helping athletes of all ages recover faster, build muscle, and feel strong at any stage of life. I focus on a holistic approach, combining smart training, nutrition, and cutting-edge peptide therapies to help my clients look, feel, and perform their best. I’m passionate about empowering people to take control of their health and live stronger, healthier, and more confident lives.
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