FUNCTIONAL TRAINING: WHY YOU NEED IT
Functional training has made a major resurgence — and for good reason.
Unlike traditional gym workouts that often isolate specific muscles, functional training focuses on movements that mimic real-life activities. Why is this so important?
Improved strength, mobility, and balance that carry over to everyday tasks.
We’ll dive into what functional training is, its benefits, and how to get started with a functional workout routine tailored to your goals.
What is Functional Training?
Functional training is a style of exercise that emphasises movements rooted in real-world biomechanics (every day movements).
Instead of working on isolated muscle groups, it focuses on compound movements that engage multiple muscles and joints.
Think squats, lunges, pulls, and twists - these exercises mirror the way your body moves in every day life.
Key Characteristics of Functional Training:
Movement-Based: Focuses on essential, multi-joint movements like pushing, pulling, and rotating.
Core-Centric: Most exercises engage your core for better stability and balance.
Adaptable: Suitable for all fitness levels and goals, from beginners to elite athletes.
Versatile: Can be performed using body weight, free weights, resistance bands, or even unconventional tools like kettlebells and medicine balls.
Benefits of Functional Training
Functional training isn’t just about fitness - it’s about improving the quality of your daily life:
1. Enhanced Everyday Performance
By mimicking real-world movements, functional exercises prepare your body for tasks like carrying groceries, climbing stairs, or playing with your kids.
2. Improved Balance and Stability
Many functional exercises involve balancing on one leg or using unstable surfaces. These movements engage stabilising muscles, reducing your risk of falls or injuries.
3. Injury Prevention
Functional training strengthens weak areas and corrects imbalances in your body, lowering the risk of injuries during exercise or daily activities.
4. Increased Strength and Mobility
Functional workouts improve strength across multiple muscle groups while enhancing joint flexibility, giving you a broader range of motion.
5. Efficient Workouts
Because functional exercises engage multiple muscle groups at once, they provide a full-body workout in less time than traditional isolation exercises.
6. Scalable for All Fitness Levels
Whether you’re recovering from an injury or training for a marathon, functional training can be customised to meet your needs.
Key Functional Training Exercises
Functional training is built on a foundation of movement patterns that align with daily life.
Here are some staple exercises to incorporate into your routine:
1. Squats
What It Works: Glutes, quads, hamstrings, core.
Why It’s Functional: Squats mimic sitting and standing movements, strengthening muscles used in these everyday actions.
2. Lunges
What It Works: Glutes, quads, hamstrings, balance muscles.
Why It’s Functional: Lunges prepare your body for activities like walking, running, or climbing stairs.
3. Push-Ups
What It Works: Chest, shoulders, triceps, core.
Why It’s Functional: Push-ups replicate pushing motions, like moving heavy objects.
4. Deadlifts
What It Works: Hamstrings, glutes, lower back, core.
Why It’s Functional: Deadlifts mirror bending and lifting motions, improving your ability to lift heavy items safely.
5. Plank Rows
What It Works: Core, shoulders, back, stability muscles.
Why It’s Functional: Combines pulling strength with core stability, key for activities like pulling or dragging objects.
6. Farmer’s Carry
What It Works: Grip strength, shoulders, core.
Why It’s Functional: Simulates carrying heavy items like groceries or luggage.
Equipment for Functional Training
One of the best things about functional training is its versatility. You can do it almost anywhere, with or without equipment. Here are some common methods:
1. Body Weight
No equipment? No problem. Exercises like squats, push-ups, and planks are highly effective.
2. Kettlebells
Great for dynamic movements like swings and Turkish get-ups, kettlebells build strength and stability whilst working your cardiorespiratory system.
3. Resistance Bands
Portable and affordable, resistance bands add variety and challenge to bodyweight exercises.
4. Medicine Balls
Perfect for rotational and explosive movements, such as throws and slams.
5. TRX BANDS
Suspension training challenges your balance and stability while working multiple muscle groups - think gymnastic hoops but in a more controlled environment.
6. Free Weights
Dumbbells and barbells are excellent for exercises like deadlifts, lunges, and presses.
How to Start with Functional Training
Starting functional training doesn’t have to be intimidating. Follow these steps to build a solid foundation and get started:
Step 1: Assess Your Current Fitness Level
Understand your strengths and weaknesses. If you have any injuries or mobility issues, consult a professional before starting.
Step 2: Focus on Movement Patterns
Prioritise exercises that mimic daily activities, like squats, lunges, and push-pulls.
Step 3: Start with Bodyweight Exercises
Before adding weights, master bodyweight movements to build proper form and stability.
Step 4: Incorporate Progression
Gradually increase resistance or complexity as you become stronger.
Step 5: Balance Strength and Mobility
Include flexibility and mobility exercises to complement your strength training.
Step 6: Use Functional Circuits
Combine exercises into circuits to maximise efficiency and improve cardiovascular fitness.
Functional Training vs Traditional Training
While traditional training often isolates specific muscle groups, functional training prioritises movement patterns that engage multiple muscles. Here’s a quick comparison:
Common Mistakes in Functional Training
To maximise your results, avoid these common pitfalls:
1. Skipping Warm-Ups
Functional training involves complex movements. Warming up prevents injuries and improves performance.
2. Neglecting Form
Rushing through exercises can lead to poor form and injuries. Focus on quality over quantity.
3. Overcomplicating Workouts
Stick to basic movement patterns, especially if you’re a beginner.
4. Ignoring Recovery
Functional training can be demanding. Ensure you’re getting enough rest between sessions.
Sample Functional Training Workout
Here’s a simple 30-minute routine to get you started as a beginner:
1. Warm-Up (5 minutes)
Jumping jacks (1 minute)
Arm circles (30 seconds each direction)
Bodyweight squats (1 minute)
2. Circuit (3 rounds, 10 reps each)
Squats
Push-ups
Lunges (each leg)
Plank rows
3. Cool-Down (5 minutes)
Hamstring stretches
Cat-cow stretches
Deep breathing
Is Functional Training Right for You?
Functional training is ideal if you’re looking to improve your overall fitness, strength, mobility, and quality of life.
It’s especially beneficial for those who want workouts that translate into real-world strength and performance. Whether you’re a beginner or an experienced athlete, functional training can be adapted to meet your needs.
Final Thoughts
Functional training is more than a trend - it’s a practical approach to fitness that prepares your body for life. By focusing on natural movements and building strength where it matters most, you can enjoy feeling better, reduced injury risk, and a healthier, more active lifestyle.