Understanding Functional Training and Its Benefits
- Jamey Merkel
- Apr 30
- 4 min read
Updated: Jun 6
In the realm of fitness, the term "functional training" is often tossed around, but what does it truly entail? Functional training refers to exercise programs designed to enhance the performance of daily activities or sport performance by mimicking movements used in everyday life. Unlike traditional weightlifting, which might (or might not) isolate specific muscles, functional training focuses on multi-joint, multi-muscle movements, aiming to improve overall stability, strength, and coordination. While many compound exercises such as squatting can be considered functional, it has been trendy to label many training modalities as “functional”. Let’s dive in and take a closer look.
Definition and Principles
At its core, functional training is about training the body to perform better in real-life situations, whether in sport or daily activities. The exercises typically involve movements in multiple planes of motion and often incorporate instability and balance to challenge the body's proprioception (awareness of body position). Functional training emphasizes the development of the core muscles, which are essential for stabilizing the body during all kinds of activities. Your core is the link between your lower body and upper body and resonsible for force transfer and managing ground reaction force.
3Key principles of functional training
Multi-Planar Movements: Exercises that involve movements in various planes – sagittal (forward and backward), frontal (side to side), and transverse (rotational) – are fundamental. This mirrors the diverse range of motions experienced in daily life.
Compound Movements: Unlike many exercise machines or isolation type exercises that mostly isolate a single muscle group, functional exercises involve multiple joints and muscle groups, promoting more natural movement patterns. For example, squats, deadlifts, pushes and pulls.
Stability and Core Strength: Many functional exercises are performed on unstable surfaces or with equipment that challenges balance, such as stability balls, Bosu balls, and resistance bands. This instability requires the activation of core muscles to maintain balance.
Key Benefits of Functional Training
The semi-holistic approach of functional training offers numerous benefits, which are increasingly being recognised by fitness enthusiasts and professionals alike, including me of course.
Improved Everyday Functionality
The primary advantage of functional training is its direct applicability to daily activities. Whether it's lifting groceries, bending down to tie shoes, or reaching for something on a high shelf, the movements practiced in functional training enhance the body's ability to perform these tasks with ease and reduce the risk of injury. By mimicking real-life movements, functional training improves overall mobility and flexibility, ensuring that the body remains agile and capable.
Enhanced Athletic Performance
Athletes can greatly benefit from functional training as it improves strength, balance, and coordination – all critical components of athletic performance. Sports often require dynamic, multi-directional movements, and functional training prepares the body for these demands. For instance, exercises that enhance core stability and balance can improve a soccer player’s ability to change direction quickly or a basketball player’s jump shot stability.
Increased Strength and Muscle Tone
Functional training can also build muscle strength and tone, though perhaps not as quickly as traditional bodybuilding methods. The focus on compound movements means that muscles work together more effectively, leading to balanced strength development and muscle coordination. Over time, this can translate into improved muscle tone and physical appearance, alongside functional benefits.
Better Posture and Reduced Pain
Many functional training exercises emphasize core strength and stability, which are vital for maintaining good posture. A strong core supports the spine and reduces the likelihood of back pain. Improved posture not only contributes to a more confident appearance but also alleviates chronic discomfort associated with poor postural habits, such as neck pain or lower back pain.
Greater Flexibility and Range of Motion
Functional training often includes dynamic stretching and movements that increase flexibility and range of motion. Enhanced flexibility can prevent injuries by allowing joints and muscles to move through their full range of motion without restriction. This is particularly beneficial for older adults, who often experience a decline in flexibility with age.
Effective Weight Management
Functional training can be an efficient way to burn calories and manage weight. The combination of strength training and aerobic elements in many functional exercises boosts metabolism and promotes fat loss. The varied and dynamic nature of these workouts can also make them more engaging and enjoyable, encouraging consistent exercise habits.
lets get functional!
Functional training is more than just a fitness trend; it’s a comprehensive approach to exercise that prepares the body for the challenges of everyday life. By focusing on multi-planar, compound movements that enhance stability, strength, and coordination, functional training offers a wide range of benefits, from improved daily functionality and athletic performance to better posture and weight management. Incorporating functional exercises into your fitness routine can lead to a stronger, more resilient body capable of handling whatever life throws your way.
If you need help with your ultimate fitness plan, just book a call with me and we can get you started on the process!
References
Frost, D. M., et al. (2015). "Exploring the Effect of Context-Specific Constraints on Joint Coordination: Implications for the Organization of Motor Control." Journal of Sports Sciences, 33(2), 123-134.
Behm, D. G., et al. (2010). "Canadian Society for Exercise Physiology position stand: The use of instability to train the core in athletic and nonathletic conditioning." Applied Physiology, Nutrition, and Metabolism, 35(1), 109-112.
American Council on Exercise (ACE). (2020). "What Is Functional Training?". Retrieved from [acefitness.org](https://www.acefitness.org).
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