Functional Training: Why It's Important for Overall Fitness

Jun 16, 2023

Functional training can be defined as a type of exercise that involves performing movements and exercises that replicate or enhance activities of daily living. Unlike traditional training methods that isolate specific muscle groups, functional training emphasizes integrated movements that simultaneously engage multiple muscle groups. These exercises typically involve a combination of strength, stability, flexibility, balance, and coordination.

Did You Know?
Scientific research consistently indicates that individuals who engage in functional training tend to experience better health outcomes as they age. A study published in the Journal of Aging and Physical Activity followed a group of older adults who incorporated functional training into their exercise routine for a period of six months. The results showed significant improvements in their functional capacity, including increased muscle strength, improved balance, and enhanced mobility. Another study published in the Journal of Applied Physiology found that functional training interventions led to a reduction in the risk of chronic diseases, such as cardiovascular disease and type 2 diabetes, in older adults. These findings highlight the importance of functional training in maintaining overall health and functional independence as we age. By focusing on movements that simulate daily activities, functional training improves muscle strength and coordination, which directly translates into enhanced performance in daily tasks.

Key Principles of Functional Training

1. Multi-Planar Movements:

Functional training emphasizes the performance of movements in multiple planes of motion, including sagittal (forward and backward), frontal (side-to-side), and transverse (rotational) planes. This approach goes beyond traditional exercises, primarily focusing on a single-motion plane. By incorporating multi-planar movements into training routines, functional training better prepares the body for the diverse challenges encountered in daily life and sports activities. Whether reaching for an object, twisting to pick something up, or changing direction during a game, moving efficiently and effectively in different planes is essential for overall functional fitness.

2. Core Engagement:

The core, comprising muscles in the abdominals, back, and hips, is the foundation for stability, balance, and efficient movement. Functional training places significant emphasis on strengthening and engaging the core muscles. By developing a strong and stable core, individuals improve their ability to generate power, transfer forces between the upper and lower body, and maintain proper posture during various activities. Engaging the core muscles in functional exercises enhances overall body control and reduces the risk of injuries caused by inadequate core stability.

3. Integration of Multiple Muscle Groups:

Unlike isolation exercises that target specific muscle groups, functional training emphasizes the integration of multiple muscle groups in compound movements. Real-life activities and sports demand coordinated efforts from various muscles working together rather than individual muscles in isolation. By training the body to function as a cohesive unit, functional exercises promote synergistic muscle activation, enhance neuromuscular coordination, and improve overall movement efficiency. This integrated approach also increases functional strength, as multiple muscle groups are simultaneously engaged to perform a specific movement.

Benefits of Functional Training

Enhanced Real-Life Performance:

Functional training improves overall physical performance and makes daily activities easier and more efficient. Whether carrying groceries, lifting a heavy object, or playing a sport, functional training helps you move better and with less risk of injury.

Increased Strength and Stability:

Functional training builds functional strength and stability by engaging multiple muscle groups at once. It improves muscular balance and coordination, making you less prone to injuries caused by muscle imbalances or weak stabilizing muscles.

Improved Joint Flexibility and Mobility:

Functional exercises often involve a wide range of motion, which helps improve joint flexibility and mobility. This can alleviate joint stiffness, enhance athletic performance, and reduce the risk of injuries related to restricted movement.

Enhanced Core Strength:

Functional training strongly emphasizes core engagement, leading to a stronger, more stable core. A strong core improves posture and balance, reduces the risk of back pain, and promotes better overall body mechanics.

Time-Efficient Workouts:

Functional training allows you to achieve a comprehensive workout in less time. Since it focuses on compound movements, you can train multiple muscle groups simultaneously, maximizing the efficiency of your workouts.

Sample Functional Training Workout

Warm-up:

Jogging in place or light cardio activity (5 minutes)
Dynamic stretches (leg swings, arm circles, torso rotations, etc.) (5 minutes)

Circuit:

Perform each exercise consecutively with minimal rest between exercises. Once the circuit is complete, rest for 1-2 minutes and repeat for 3-4 rounds.

Squat to Overhead Press:
Hold a dumbbell or kettlebell at shoulder level. Perform a squat, then as you stand up, press the weight overhead. Repeat for 12-15 reps.
Push-ups with Alternating Single-arm Dumbbell Row:
Start in a push-up position with a dumbbell in each hand. Perform a push-up, then row one arm up while keeping the core engaged. Alternate arms with each push-up. Repeat for 10-12 reps per arm.
Walking Lunges with Bicep Curls:
Hold dumbbells in each hand. Step forward into a lunge position while simultaneously performing a bicep curl—alternate legs with each lunge. Repeat for 12-15 reps per leg.
Plank with Lateral Leg Raise:
Start in a high plank position. Engage the core and lift one leg to the side, keeping it straight. Lower the leg and repeat on the other side. Continue alternating legs for 10-12 reps per leg.
Medicine Ball Slams:
Hold a medicine ball with both hands above your head. Slam the ball down to the ground with force, engaging the core and using your entire body to generate power. Catch the ball on the rebound and repeat for 12-15 reps.
Single-leg Romanian Deadlift with Dumbbells:
Hold dumbbells in each hand, stand on one leg, and hinge forward at the hips while extending the other leg straight back. Keep the back flat and return to the starting position. Repeat for 10-12 reps per leg.

Cool-down:

Static stretches targeting major muscle groups (hamstrings, quadriceps, chest, shoulders, etc.) (5-10 minutes)

Note: This is a general sample workout and can be adjusted based on individual fitness levels and equipment availability. It is recommended to consult with a fitness professional before attempting any new exercises or workouts, especially if you have any pre-existing health conditions or injuries.

Message to Readers

"Functional training: where strength meets functionality. Train smart, move better, and live life to the fullest."

—The Boring Fitness