To put it simply, it’s a type of workout that is designed to strengthen you for daily life and help you function on a day-to-day basis.
Exercises found in a functional training workout will often imitate tasks that we perform on a daily basis. These types of exercises also tend to be compound movements, meaning that you use multiple muscles and joints to perform the exercise. Squats are often used in functional training programmes because they mimic daily actions such as sitting down, standing up or lifting things off the floor. Another example would be an overhead press as this mimics the action of lifting things above the head such as putting a book on a high shelf.
How does it differ from other types of training?
One of the big differences between functional training and other types of training is the number of muscles used in an exercise. For example, bodybuilding training will focus on much smaller muscle groups or even individual muscles. If we think about a bicep curl, it doesn’t replicate many real-life situations.
Instead of working one muscle in isolation, like many machines do, compound exercises target multiple muscle groups to complete the exercise. For example, if we were to perform pull-ups or barbell squats instead of bicep curls, these exercises work a variety of muscles including the biceps. Similarly, a squat works your glutes, quads, adductors and abdominals. The benefit of performing exercises that use multiple muscles and joints is that your balance, coordination and muscle distribution will be improved, not just the strength of an individual muscle.
Does this mean I shouldn’t work muscles in isolation?
No, it doesn’t mean stopping performing isolated exercises. If you are looking to improve overall strength and fitness, the majority of your strength workouts should comprise functional and compound exercises where several muscle groups are worked at once. This will give a whole body approach to training and will avoid you developing muscle imbalances. Isolation exercises are beneficial if you’re looking to strengthen a certain muscle group in order to assist an injury, overcome a weakness or improve stability in a specific joint. For example, if someone has sustained a knee injury, they may be advised to target the muscles that surround the knee in order to better support that joint.
If you’re interested in learning more about functional training or if you would like to learn the correct form of basic compound exercises then get in touch with Studio Fitness and we’d be happy to help.
Functional exercises to try
Functional training can be incorporated into your already existing workout routine. Whatever method of working out you prefer, from body weight to any kind of equipment can be functional. However, it’s recommended to pick body weight or free weights as this better replicates real life than static machines.
The flexibility of this concept means you can also find exercises to suit any goal.
The key is to find a handful of exercises that t takes your body through a diverse range of motion. A great example of this would be squats as they require you to use your hips, knees, ankles, leg muscles, glutes and abdominals. If you feel confident that you are performing these correctly with good form you could consider adding a barbell to this movement. This will then be working your upper body muscles too.
Below are three functional exercises you can try. It is important to start with no weights in order to get the technique right and avoid injury. Only once you are confident and comfortable with the movement should you consider adding weights.
Squats
- Will improve your sitting and standing motions, picking things up off the floor and your overall strength
- To modify: Try adding a barbell to the movement or consider dumbbell squats to overhead press
Pushups
- Will target your arms and back and will help support daily activities such as carrying heavy boxes. Remember that these can be challenging at first.
- To modify: Begin on your knees and perform the movement from that point, concentrating on a slow and controlled movement.
Dumbbell reverse lunges
- Will improve your balance, coordination and core strength
- To modify: Try adding in a rotation at the end of the movement, twist your torso to one side during the lunge and twist the other way during the following lunge.
