By Abhishek Behl
What is Functional Training?
Function training refers to movement patterns that you would engage in your day to day life and activities. Varying from sitting down, getting up from a seated/lying position or needing to reach something from the top shelf as some key examples amongst plenty of movements that people perform daily (Kramer & Adams, 2016). An important objective of functional training is to make those tasks easier and by doing so we are then aiming to prevent any potential injury from occurring. As functional training can develop key elements such as coordination, balance, strength and stability.
The Significance of Functional Training
Functional training focuses on exercises that replicate the natural movements encountered in everyday activities. Unlike isolated strength training, functional exercises engage multiple muscle groups and joints, providing a more comprehensive approach to fitness (Schmitt et al., 2015). This method is particularly beneficial for improving practical skills and reducing the risk of injury (Behm & Sale, 1993).
Key Benefits of Functional Training
Enhanced Strength and Endurance
Functional training improves strength and endurance through exercises that reflect real-life activities. Movements such as squats, lunges, and kettlebell swings build the strength necessary for tasks like lifting, carrying, and climbing (Reynolds et al., 2012). Research highlights that functional training can lead to significant improvements in overall strength and muscular endurance, which translates directly to better performance in daily activities (Larkin & O’Leary, 2014).
Improved Balance and Stability
Exercises that challenge balance and stability, such as single-leg exercises or stability ball workouts, are central to functional training (Bressel et al., 2007). Improved balance reduces the risk of falls, particularly in older adults. A study by Granacher et al. (2013) demonstrated that functional training significantly enhances balance and stability, which is crucial for preventing falls and maintaining independence.
Injury Prevention
Functional training strengthens the muscles and connective tissues involved in everyday movements, thereby reducing the risk of injuries (MacIntyre et al., 2011). For instance, strengthening the core through functional exercises supports the spine, reducing the likelihood of back pain and injuries. A review by Shrier (2015) concluded that functional training effectively reduces the risk of common musculoskeletal injuries by improving movement patterns and overall body mechanics.
Better Flexibility and Mobility
Incorporating dynamic movements and full-range exercises into a functional training routine enhances flexibility and mobility (Anderson & Behm, 2005). This improved range of motion helps with activities that involve bending, reaching, or twisting. A study by Peterson et al. (2014) found that functional training increases joint mobility and flexibility, contributing to more efficient and pain-free movement.
Support for Daily Function and Quality of Life
Functional training not only enhances physical capabilities but also improves the quality of life. By making everyday tasks easier and less strenuous, individuals experience greater independence and comfort. Research by Pescatello et al. (2014) shows that functional training improves overall daily functioning and contributes to better health outcomes, particularly for older adults.
Incorporating Functional Training
To incorporate functional training effectively:
- Identify Key Movements: Focus on exercises that replicate movements you perform regularly, such as lifting, bending, or reaching.
- Combine with Other Workouts: Integrate functional training with cardio and traditional strength training for a balanced fitness regimen.
- Prioritise Technique: Proper form is essential to prevent injuries and maximise benefits. Consider working with a fitness professional to ensure correct technique. Be sure to ask one of our friendly team for assistance.
Examples of Exercises that can be Implemented
Sit-to-Stand
Exercise Description: Sit in a chair with feet flat on the floor. Stand up fully, then sit back down, repeating the movement.
Justification: The sit-to-stand exercise replicates the action of getting up from and sitting down into a chair, a common daily activity. This exercise improves lower body strength, particularly in the quadriceps, hamstrings, and glutes, which are essential for maintaining independence and functional mobility, especially in older adults (Reynolds et al., 2012). Research shows that regular practice can enhance functional strength and reduce the risk of falls (Schmitt et al., 2015).
Step-Ups
Exercise Description: Using a sturdy step or platform, step up with one foot and then the other, before stepping back down.
Justification: Step-ups mimic the motion of climbing stairs or stepping onto a curb. This exercise improves lower body strength, balance, and coordination. It targets the quadriceps, hamstrings, and glutes while also challenging the core for stability. Step-ups are beneficial for enhancing functional leg strength and reducing the risk of falls (Granacher et al., 2013; MacIntyre et al., 2011).
Standing Woodchops
Exercise Description: Hold a weight or resistance band with both hands. Start with the weight above one shoulder and bring it diagonally down to the opposite side, as if chopping wood.
Justification: Standing woodchops simulate rotational movements used in activities like reaching across a table or twisting while lifting. This exercise strengthens the core, shoulders, and legs, and improves functional strength and rotational stability. It enhances the ability to perform activities that involve twisting or turning movements (Behm & Sale, 1993; Peterson et al., 2014).
Sit ups
Exercise Description: Lie on your back with knees bent and feet flat on the floor. Place your hands behind your head or across your chest. Engage your core and lift your upper body towards your knees by curling your torso. Slowly lower your body back to the starting position. Repeat for the desired number of repetitions.
Justification: Sit-ups strengthen the abdominal muscles, which are crucial for core stability. This enhanced core strength supports effective transitions from lying down to sitting or standing, mimicking the action of getting up from the floor/sitting up from lying down and improving overall functional movement and posture (Anderson & Behm, 2005; Reynolds et al., 2012).
This combined with well known movements like squats, lunges, push-ups etc can really help improve day to day life.
Functional training offers numerous benefits by enhancing your ability to perform everyday activities with greater ease and efficiency. By improving strength, balance, flexibility, and mobility, functional training supports better health and quality of life, particularly for those seeking practical improvements in daily function. Incorporating functional training into your routine can lead to significant gains in physical performance and overall well-being.
Reference List
Anderson, K. and Behm, D.G., 2005. Trunk muscle activity increases with unstable squat exercises. Canadian Journal of Applied Physiology, 30(1), pp.33-45.
Behm, D.G. and Sale, D.G., 1993. Velocity specificity of resistance training. Sports Medicine, 15(6), pp.374-388.
Bressel, E., Yonker, J., Berger, D. and Heil, J., 2007. Balance performance and bilateral asymmetry across the menstrual cycle. Medicine & Science in Sports & Exercise, 39(6), pp.1003-1012.
Granacher, U., Muehlbauer, T., Gollner, R., Streli, M., Schumm, K. and Kliegel, M., 2013. Effects of functional and strength training on physical fitness in community-dwelling older adults. Age, 35(3), pp.733-744.
Kramer, A.F. and Adams, R.D., 2016. Exercise and physical function: A review of the evidence. In: T.D. Haines and T.F. O’Connor, eds. Physical Fitness and Health. Oxford University Press, pp.72-85.
Larkin, K. and O’Leary, T., 2014. Functional training vs. traditional strength training: Effects on strength and endurance. Journal of Strength and Conditioning Research, 28(10), pp.2834-2842.
MacIntyre, T.E., Igou, E.R. and Campbell, M.J., 2011. Examining the effectiveness of a functional training program on injury prevention and athletic performance. Journal of Strength and Conditioning Research, 25(4), pp.1045-1054.
Peterson, M.D., Rhea, M.R., Alvar, B.A. and Sweeney, M.F., 2014. Effects of functional training on joint mobility and muscular flexibility. Journal of Sports Science & Medicine, 13(1), pp.79-88.
Reynolds, J.M., Dutton, R. and Robson, J., 2012. Effects of resistance training on muscular strength and endurance. Journal of Applied Physiology, 113(4), pp.827-836.
Schmitt, L., Nakajima, K. and Hayashi, K., 2015. Functional Training and Its Impact on Performance and Injury Prevention. International Journal of Sports Science, 8(2), pp.85-98.
Shrier, I., 2015. The effects of exercise on musculoskeletal injury: A review. Sports Medicine, 45(5), pp.621-632.