Functional strength does not consist only of body weight exercises by any means. Hardly any strength (muscle growth) occurs during body weight exercise or even exercise utilizing light weights. Heavy weights build strength, regardless of your gender. Functional strength training involves unsupported exercises using free weights (no machines) and focusing on compound movements (squats, overhead press, bench press, rows, deadlifts) as opposed to isolated movements (bicep curls, leg extensions/curls, tricep extensions).