Functional Training: What is it and how can it help you?

There are so many reasons why you should exercise – to look good, to achieve athletic performance or perhaps for good mental health. As you get older, however, one reason stands out above all others – functionality. This is so that your body can serve you faithfully and you can comfortably perform normal movements that find their place in your daily life.

As you get older, the condition of your muscles begins to deteriorate in a natural process for the human body called “sarcopenia”. Sarcopenia is a weakening of muscle tissue, which makes everyday movements more difficult. One way to counteract the destructive effects of time is through exercise – and this is where functional strength training shines.

Functional strength training can help you continue to do the things you love. Vacuuming at home will not be the same as running a marathon, and playing with the kids in the park will not be mission impossible. Don’t think that functional training is just for the elderly. Everyone can benefit from workouts that reflect the types of activities we do every day.

What is functional strength training?

According to J. S. Santana, a functional fitness expert and founder of the Human Performance Institute in Boca Raton, Florida, functional training is the ability to effectively participate in the activities we choose to do. These activities vary from person to person. For example, a professional athlete’s functional training will look very different from that of a sedentary office worker. According to Santana, it all comes down to one simple principle: “Functional training trains movements, not muscles.”

Functional strength training involves exercises with weights and bands that are based on functional movement patterns that we implement in our daily lives. This tactic stems from the rule that the closer your workout is to the movement you want to improve, the better you will be at performing that movement in real life. For example, if you want to run a marathon, the first thing you’ll probably do is start a running training plan. Strength training, including step-ups on a box, will improve your speed and endurance, but the best thing you can do to really get better at running is to just run.

“The body uses common movements to do a lot of things. If you’re standing and taking a step forward to tie your shoe, that’s an everyday activity. But you’ll use the same movement, albeit a little more intense, to reach for a low ball in tennis. The position is the same. So those movements become exercises,” Santana explains.

The 4 Essential Movements for Functional Training

According to Santana, for a workout to be functional, it must include four key movements.

1. Locomotion

The first is locomotion, or the ability to move your body efficiently from point A to point B. This includes the ability to walk, run, or jog. Steps and pelvic stabilization are important as you shift your weight from foot to foot.

2. Level Change

The second is level change. This means being able to bend over to pick something up off the ground, tie your shoes, or step on a curb. Any movement that moves your body up or down to a different height counts as a level change.

3. Upper Limb Function

The third encompasses everything your upper body does, including movements like pushing and pulling. Opening your door, reaching overhead, and throwing a ball are examples of this functionality.

4. Rotation

The final element is the rotation or twisting of your spine to turn in different directions. Examples include checking your “blind spot” when driving or throwing a ball in baseball.

Every movement we perform involves at least one (and sometimes several) of these pillars.

Benefits of Functional Strength Training

1. Improved Motor Function

When you practice the ways you normally use your body by adding resistance, your movements will improve when the resistance is removed. Simple physics! Your everyday actions will become easier and more enjoyable, whether you’re an athlete, a waiter, or a desk job.

2. Improved Balance and Coordination

Functional training prioritizes strengthening the muscles that stabilize our joints, which improves balance and coordination.

3. Injury Prevention

One of the main effects of functional strength training is a reduced risk of injury. Accidents, such as falls, become less likely, and improved joint stability means less chance of spraining a knee or ankle.

4. Improved Mobility

“We can’t improve functionality without improving everything that goes into it,” says Santana. “Mobility is the ability to control movement, so mobility and flexibility go hand in hand and are built into your training.”

5. Building Muscle

Muscles are built when their fibers are put under stress, causing them to adapt and withstand greater loads. The more you increase this stimulus—through intensity or duration—the more muscle mass you’ll build.

“Any structure that you apply stress to—whether it’s muscles, ligaments, tendons, or bones—is strengthened (through functional training),” says J. S. Santana.

5 Exercises That Will Improve Your Functional Strength Training

Functional strength training is different for everyone, depending on their goals and lifestyle. A high-level athlete’s workout will be much more technical than a grandpa working out to keep up with his grandkids. Here are a few exercises that can serve as the foundation of a movement-focused workout. Santana notes that these aren’t high-end exercises, but they are foundational and can improve functionality for a wide range of people.

1. Plank

The plank is one of the best exercises for strengthening your core and abdominal muscles. It’s quite simple to do, yet extremely beneficial.

Don’t know how to do it? You can click here to learn quickly and easily.

2. Push-ups

There is hardly a person who does not know what push-ups are. Push-ups are a multi-joint exercise that not only helps develop the muscles of the chest, arms and back, but also improves endurance. You can see how to do the perfect push-up here.

3. Inverted Bodyweight Row

The inverted row is one of the best back exercises for beginners. It’s often underestimated, but it’s one of the most effective and easiest back exercises to do. You can see what it’s all about here.

4. Trap Bar Deadlift

We can’t do without the classic leg exercise – the deadlift.

The trap bar deadlift technique is a bit easier to learn and a bit safer to perform. See what a trap bar is and how to properly perform this type of deadlift here.

5. Boat Pose

This exercise engages the entire abdominal muscles and is extremely effective for those coveted flat abs. See how to do it here.