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Yasmine Mucher

What is Functional Training?

Updated: Sep 23

I'm sure you heard it before, that you need to do "functional training", that exercise should be "functional". It's been all the buzz in the exercise world, so what does this mean, and how do we do it?


I’m gonna start and I’m gonna say it right here, squatting on a bosu ball doesn’t make it functional, it just makes it dangerous!


Let’s break it down a little bit:

personal training

Strength training involves moving the body against resistance to build

strength.


Okay, easy.


Weight training and resistance training are both strength training!


Weight training generally means strength training specifically with weights such as dumbbells, kettlebells, and barbells, while resistance training refers to strength training using a variety of things to provide resistance, including but not limited to gravity, exercise bands, body weight and weights.


In “traditional strength training , we’re more likely to see individuals doing movements that isolate certain muscles or muscle groups, such as bicep curls or leg extensions, for the purposes of shaping and absolute strength development.


Functional strength training, on the other hand, refers to strength training that strengthens more specifically for movements of every day living or for a specific sport. It is for the function of the individual who is training.


So which is better? What should I be doing?


This is very dependent on you and your goals!


Do you want to build muscle mass and/or shape your body for an aesthetic competition or just your personal preference? Do you have the time to spend 1-2 hours per day in the gym? Then heck yah a traditional strength training program is for you. 4 - 5 days per week with a split program focusing on a different body part daily is going to be the better option for your goals.


But what about the average person, who has one or two days a week for strength training, and whose main goal is exercising for their overall health? This is where functional training is the better option. Rather than spending time in their workout for an exercise that benefits one single joint movement, (e.g. a bicep curl, or a leg extension) we choose exercises that either mimic the skills and movements of everyday life or that build strength applicable to those skills. A properly designed program will use their gym time more efficiently and allow for better overall gains.


Let’s take this to an example:


A mom of three regularly does cooking, groceries, laundry, carpool, and in her occasional downtime loves to sit with a cup of tea and knit. Is it more effective for her to perform a bicep curl in her weekly workouts or to do a half-kneeling cable pulldown? The bicep curl will definitely help strengthen her elbow flexion and increase tone in her arms, but that's about it. The pulldown however will help her gain those arm muscles while also targeting core strength and balance. The back muscles used in the pulldown will help maintain her posture despite time spent sitting with shoulders curled while knitting.


So what are functional movements?


We can break down our movements into 8 categories:


  • Squat

  • Lunge

  • Hinge

  • Horizontal push

  • Horizontal pull

  • Vertical push

  • Vertical pull

  • Carry


For functional training, our workouts should be a mix of 4-6 of these movements. A program with these kinds of exercises is shown to decrease risk of injury and improve markers of performance such as speed, jump height, and strength.


I hope this helps you better navigate the ever booming amount of information there is available online regarding strength training. Still not sure where to start? Message us here and let's chat about a program that fits your needs and goals.

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