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If you've ever needed two trips to get the groceries in from the car or felt winded after a flight of stairs, you've already seen why everyday strength matters. That's where functional strength training comes in. Instead of isolating a single muscle the way a biceps curl does, functional moves work several joints and muscle groups together, the same way your body moves in daily life, according to the Cleveland Clinic.

"Any movement that matches something you do in your day-to-day life can be considered functional," physical therapist Justin Nessel said in a Cleveland Clinic article. "What matters is improving your ability to do the things you need to do without burden."

That strength gets harder to hold on to with age. "Loss of muscle starts at around age 25 if you're not doing something to offset it," Nessel said. Functional training can help slow that process and may help you stay independent as you get older.

Adults should do strength-training exercises at least two days a week, according to the Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services.

You don't need a gym to get started. TJ Mentus, a certified personal trainer and Garage Gym Reviews expert panelist, shared his top five functional strength training moves for a beginner-friendly workout you can do at home.

The inchworm is a full-body movement that mainly works the arms and core, and it can also help with shoulder mobility.

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