Functional Training Exercises : What is It?

Functional Training Exercises : What is It?

Functional Training Exercises: What is It?

In this fast-moving world, where deadlines and workloads are unavoidable, the conventional methods of physical fitness cannot be good enough. Land on functional training, a dynamic way to exercise that targets movements rather than muscles. 

This guide will explore the fascinating concept of functional training in great detail, covering what it is, the benefits it offers, key exercises, and a lot more.

Understanding what is functional training

The focus of functional training is to enhance the body’s capability to do real-life activities effectively and safely. Contrary to the case in traditional weightlifting, which is mostly an isolation of one muscle group at a time, functional training targets movements that include multiple muscle groups and joints working together.

Benefits of Functional Training

  1. Enhanced Everyday Functionality: Functional training uses a process that is similar to the actual movement, thereby strengthening functional capacity and making daily tasks easier to accomplish.
  2. Improved Balance and Stability: The majority of functional exercises require stabilizing muscle engagement which results in better balance and stability.
  3. Injury Prevention: Functionally strengthening the muscles can serve to prevent injuries because it can reveal imbalances and weaknesses.
  4. Increased Core Strength: Several functional exercises activate the core muscles resulting in the development of a stronger functional fitness and a stable core.
  5. Efficient Workouts: Functional training is a program that integrates strength, stretching, and cardiovascular exercises into one session, which cuts down on the time you spend working out.

How To Structure Your Functional Training Workout?

The structuring of a proper functional training workout program requires taking into account of personal objectives, fitness levels, and functional needs of each individual. Here's a step-by-step guide:

  1. Firstly, you need to understand your body and make a checklist recognizing your strengths and weaknesses.
  2. Next, you have to set goals for yourself and make sure, the goal is realistic that you can achieve in your normal routine.
  3. Now, according to your goals, start making your functional exercise training routine.
  4. Include all types of exercises that will help you out in increasing stability, flexibility of the muscles, heart health, etc.
  5. Next, you have to gradually advance the level of the exercises and make sure that your body can grasp the changes over time. 

Key Functional Training Exercises


Targets: Quadriceps, Hamstrings, Glutes, Core

How to do it:

  • Stand on your feet shoulder-width apart.
  • Lower your body as if sitting back into a chair while maintaining your chest up and toes behind the knee.
  • Finish the movement by pushing through your heels and returning to the starting position.
  • Variations: Front squats, jump squats, pistol squats


Targets: Quadriceps, Hamstrings, Glutes, and Core.

How to do it:

  • Step it forward with your leg while bending your hips and squatting to a 90-degree angle in both knees.
  • Maintain your front knee in alignment with your ankle and your back knee slightly above the ground.
  • Lean on your back foot to push yourself back to the starting point.
  • Variations: Reverse lunges, walking lunges, or lateral lunges.


Targets: Chest, shoulders, triceps, and core.

How to do it:

  • Start with a plank position, and your hands slightly wider than shoulder-width apart.
  • Bend your body down until the chest is close to touching the ground.
  • Now push up to the beginning position.
  • Variations: Incline push-ups, decline push-ups, diamond push-ups


Targets: The Core, Shoulders, and Lower Back are the focus.

  • How to do it:
  • Start with your body in a push-up position, making a straight line from the head to the heels.
  • Hold the plank position as long as it lasts.
  • Keep your hips squared and maintain a neutral spine by neither forward excessive curve nor backward arching.
  • Variations: Planks, Side planks, plank with leg lifts, plank jacks


Targets: Hamstrings, Glutes, Calf, Lower Back, Core

How to do it:

  • Assume a position with your feet hip-width apart, holding a barbell or dumbbell in front of your legs.
  • Bending at the hips, keeping your back straight, and lowering the weight to the ground, drop the weight.
  • Engage your heels and drive through them to come back to the beginning position.
  • Variations: Romanian deadlifts, sumo deadlifts, and single-leg deadlifts.

Tips To Follow To Integrate Functional Strength Training Into Your Routine

  1. Start Slow: If you are a beginner in functional training, start with simple exercises and move on to more complicated movements in sequence.
  2. Focus on Form: Good form is a key element to ensure safety and to get the most benefits from every exercise. Apply yourself to learning the right technique.
  3. Mix It Up: Make sure that you practice a wide range of cross functional training exercises that focus on different muscle groups.
  4. Eat Healthy: When you are adopting a new fitness routine, you must consume a balanced diet approved by your trainer.
  5. Take proper Rest: Don’t overwork yourself. This will burn you out in the long run. Instead, take proper breaks and improve your training routine. 

Summing Up

So, now you know the details about Functional Training Exercises. If you adopt a consistent routine of functional training exercises, you will be able to increase your body’s strength and resilience. Moreover, with the right amount of exercise, your body flexibility will increase, making you feel more confident all the time. Start slow and gradually upgrade your routine with different training forms. This can be a game-changer for you.


Leave a comment

Your email address will not be published. Required fields are marked *

Please note, comments must be approved before they are published