Functional training

Functional Training – Know it All

Functional Training – Exercises that involves training the body for the daily activities performed. These exercises train your muscles to prepare them to work together for daily tasks, by stimulation of usual movements you might do at work, or at home, or in a sport. This training promises to improve the quality of your life as well.

The main focus of functional strength training focuses on compound movements that work out more than group of muscle, at one point of time. When you do bicep-strengthening exercise such as biceps curls, you’re only focusing on a single muscle. This may build endurance or strength, depending upon the weight you use and the number of reps, but it’s an isolated exercise.

How do you do functional training at home?

If you are planning to do functional training at home, don’t worry, as it is not a difficult task. You can start off well with the following exercises of functional training:

  •   Start With Burpees:


As you are starting off, burpees are great for your body. Burpees are great for muscle memory and coordination. They are wonderful for exercising your every muscle for increasing stamina. This exercise is executed in the following steps:

Firstly, stand straight and after that, bend your body for squatting. By touching the floor with both your hands, kick both your legs back,for getting into the position of a plank. Perform a push-up and subsequently, return to the squatting position. Jump very high while getting up.

  • Do All Kinds Of Lunges:

You can do straight lunges, reverse lunges, and side lunges. These are amazing for working out the muscles of your legs, abs, core, and back, and also improvise the balance of your physic. For the basic lunge, take the following steps:

Stand straight keeping your chin-up. By taking your one-foot forward, and not moving the other, bend forward until both your knees are bent at 90-degree angle. Then, return to the start position.

  • Build your Abs with easy ‘Bicycle Crunches’:


Primarily, these are a twist to your regular type of crunches. They are beneficial to build your abdomen muscles and those around it as well, along with legs and back. The following the steps for doing this exercise:

Kickstart with a crunching position, lift both your legs, such as when you peddle a cycle. Place both your palms on the sides of your forehead. Now bend the right knee while keeping it closer to your chest. Next, try to touch your right elbow to the left knee and left elbow to right knee.

  • Try Staying in a ‘Plank Position’:

Planks can be great for improving physical balance and endurance. However,  they might not be great for all muscles of the body. In the beginning, a person is usually able to hold the plank for about 6 to 10 seconds. If you are a starter, do your plan these steps:

With both your legs at the shoulder level, just lie down. Lift up while balancing the weight of your body on toes and forearms. Now pull your stomach in, and hold while looking straight. Subsequently, work on raising your time limit so that you can hold plank for longer.

  • Try the ‘Mountain Climber’:

mountain climber As the name goes, this exercise is performed by getting in a position, just like a mountain or rock climber. This exercise is also great for developing cardiac strength along with other advantages. Do this exercise by performing the following steps:

Begin with the position of push-up. Bring one of your knee closer to the chest and subsequently, tighten your abs. Now take it back and repeat the entire process with another knee. Subsequently, increase the pace of your exercise.

What are the 7 functional movements?

There are seven functional movements, namely ‘Squat, lunge, push, pull, hinge, twist, and walk’, under functional training. The body depends on these movements to get your work done daily. These specific movements are not just created during a workout. Let us look at these functional movements below:

1. Squatting: Make the regular squats better bringing a stability ball into play. Moreover, tell yourself to sit, instead of squatting.


2. Lunge: While doing lunges, make sure look yourself in the mirror. Once you have mastered your position, put all the parts of lunges together. Moreover, make sure that you stretch glutes, calves, and tight hamstrings on a daily basis.

3. Push-ups: Push-ups are better when you hold it on a high-plank position. This helps to build stability and strength. There are a range of push-up modifications that you can adapt over the time.


4. Pull-up: The regular pull-up could be made better with other pulling exercises for bulding strength. Get a bar at your home itself, if possible, for doing your pull-ups.

5. Hinges: This movement could be one of the toughest for mastering. You could just start up by doing hip extensions on the floor for building glute strength. to build up glute strength. You could just add these to your regular routine.

6. Twisting: You could make the regular twisting better by going for lateral ball roll. To know if you are doing right, make sure you feel the stabilitizer muscles in your core or gut, lighten up.


7. Gait: Make the gait movement better with increasing your awareness and attention to your back, chest up, feet, and shoulders.

What are the benefits of functional training?

Functional training provides a range of benefits to the person performing it. The following are some of them:

  • Prevents injuries:

Since this is a very user-friendly technique, and hence, it prevents any types of injuries. This will keep you safe and sound, because it is at all dangerous. In many exercise forms, it is very common that injuries can take place. Since this form of exercise is easy to do and involves regular movements, there is less chance of injuries. Hence, it is relatively safe form of exercise.

  • Increases mobility and flexibility:

Increases mobility and flexibilityThe flexibility and mobility of your body will increase through functional training. You will feel more flexible and upbeat over the time. The body becomes more flexible and you will be able to do other work also easily. In day-to-day activities, your body will be more prepped up to do different jobs.

  • Increases power and speed:

The speed and power of your movements will increase as you perform these exercises daily. The activeness level fo your body will become high as you perform these movements on a regular basis. You will be able to do your daily jobs with speed and power with functional training.

  • Strengthens your core:

Through gait, and other movements, your core is strengthened. Your entire body will get the benefits once your core is stronger. Thereby, your body will remain healthy in the long run. Your core is very important to maintain your overall health. A strengthened core will benefit you in the long run, throughout your life. It will keep your immune system strong, thus, protecting you from all diseases.

  • Increases agility, coordination, and balance:

Increases agility, coordination, and balanceThe overall balance of the body is improved through functional training. Also, your body parts will be in more coordination through these movements, thereby raising agility. When you have a good control and balance of your body is maintained easily, you are more active in your regular life. With functional training, your long-term health will be bloom and you will remain fit and fine, always.

  • Assists in joint-pain:

If you suffer from joint, muscle, or back pain, then functional training can be of great advantage to you. It will reduce your pain over the time. This type of fitness fits in somewhere between personal training and physical therapy because the practice helps to restore and be regenerative to your body. It will assist in reducing chronic pain, quite significantly.

  • Scalable in nature:

Functional training has a verylow-impact, making it ideal for an adaptable and flexible fitness lifestyle. If you are very new to fitness and working out as a whole, you might not find this path very difficult. It will be a good and easy start for you. So, when you begin your fitness journey with functional traning, you will keep being motivated to do more and move ahead. You can improve your physical abilities by not putting a lot of stress or pressure on your joints or body as a whole. It is a pretty much low-impact training with which you get more capable and stronger. Over the time, the intensity of your workouts grow with you.

  • Makes everyday movement easier:

Since these exercises provides support for the overall functioning of the body, it will boost endurance and body stability in the daily activities. When you compare these to the conventional workouts, the advantages of this traning tends to be easy and takes everyday movements into play.

  • Builds Muscle:muscle growth

Functional training can even help you to build your muscle. Though it does not involve strengthening one muscle group at one point of time, it does train and work on a variety of muscle groups, all at once. Therefore, you will be able to build your strength in a holistic manner. It will force your entire body for functioning as an individual unit.

  • Improves posture:

Since functional training is a holistic approach, it will help to improve your posture too. These exercises focus on the entire body, thereby helping your back to stay erect. The look of your entire body will change for good. It will bring a boost to your personality as well.

How often should you do functional training?

It is advised that you do your functional training about 3 times per week. This all counts towards the recommended time-frame of 150 minutes per week of exercise. Over the time, as your body becomes more coordinated and stronger, add new exercises that will challenge your lower body and movements and exercises that will build coordination and strength through your core and trunk.


Overall, the above process is perfect for your functional training. Also, if you wish to go a level up on this, you can use resistance bands with handles and stability balls, as it will be a great add-on to your regular functional training activity. Always remember it is safety first. Therefore, take professional advice while performing these activities, and do those that can be done a low risk level. It is vital that you take proper guidance during this exercise, just to be safe and avoid any type of mishap. Make sure you take the consultation of a proper physician before starting any program for this training. Also, you should be properly aware of traning methods and new pieces of equipment.

We hope you add functional training to your exercise routine and receive the benefits of it. Hopefully, you will receive tremendous results in a short period of time. Stay healthy and fit.

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