Have you ever found yourself tumbling down the rabbit hole of YouTube workout videos, only to realize you’ve spent more time watching than actually getting off the couch? If you’re staring at the screen wondering how people can trapeze through those workouts like well-trained circus monkeys, you’re in the right place. It’s time to introduce you to an exercise trend that doesn’t require you to twist your body into a pretzel shape or risk life and limb: functional training.
What is Functional Training?
Before you conjure images of being a functional adult—which, let’s face it, is a myth—let’s clarify what functional training is. It’s a fancy way of saying you work out in a manner that helps you perform everyday activities with ease. You know, like lifting your overly curious cat off the bookshelf before it attempts the amazing flying leap. Functional training is all about improving your strength, flexibility, balance, and coordination by mimicking common movements you do throughout the day.
Why is Functional Training Important?
So, what’s the hitch? Why bother? Functional training doesn’t just make you fit; it makes you fit for life. Think of it as the Swiss army knife of exercise. You become more adept at bending without breaking a sweat (or your back) and lifting without calling a friend to pick up the inevitable broken pieces. It’s about versatility, baby, and who doesn’t want that?
The Core Principles of Functional Training
Like a proper hamburger, a good workout needs some basic ingredients. Below are the fundamental principles of functional training.
Multi-Planar Movements
You’re not a robot moving in straight lines—unless, of course, you’re practicing your moonwalk. Functional training, therefore, involves moving in multiple planes: frontal, sagittal, and transverse. It’s basically an elaborate way of saying you move forward, sideways, and twist—much like how you dodge other shoppers with one eye on the sales rack.
Compound Movements
Think of it as the multitasking of the exercise world. Compound movements engage multiple joints and muscles simultaneously, giving you more bang for your buck. Think squats, lunges, and deadlifts. The only part of you single-tasking here will be your determination.
Emphasis on Core Stability
If you’ve ever envied someone who can open a jar without muttering curses to the pickles inside, then it’s time you focus on your core. Core exercises in functional training target your abs, obliques, and lower back, turning you into the human equivalent of a sturdy oak tree in the face of strong winds—or just heavy jars.
Techniques Everyone Should Try
Time to get down to brass tacks—or in this case, functional exercises that even your dog would wag its tail at.
Squats
Ah, the good old squat—a classic functional movement that you’ve been doing since you could walk, and not to be confused with sitting. Squatting is all about engaging your quads, glutes, and hamstrings while making sure you don’t fall over in the process. Try incorporating variations like goblet squats to keep things interesting and ensure you’re a conversation starter at the next gym outing.
Lunges
Put simply, lunges are the fitness industry’s way of helping you gracefully catch your child—or a wayward donut—when it decides to make a break for it. The opposite of Netflix and chilling, lunges require immense concentration to maintain your balance and form. You could say it’s a balancing act, much like life itself
Deadlifts
If you’ve ever bent over to pick up a pen and questioned your life choices, the deadlift is for you. As the poster child of functional exercises, deadlifts focus on strengthening your lower back, hamstrings, and glutes, reducing the likelihood of questioning said choices in the future. Start with lighter weights to perfect your form because back injuries aren’t the kind of “core memory” we aim for.
Push-Ups
The bread and butter of any warrior’s workout routine. Push-ups work wonders for your upper body, core strength, and perhaps your dignity when someone catches you doing them against a wall. Spice things up with variations like elevated surface push-ups or clap push-ups—if you’re feeling particularly brave or energetic—or if you’re just trying to impress.
Planks
Holding still while the timer mocks you isn’t everyone’s idea of fun, but planks are vital for core stabilization. They’re the unsung hero of back-friendly exercises. Start with short intervals; otherwise, you might find yourself engaged in an accidental nap on the gym floor.
Tools of the Trade: Functional Equipment
After all, every craftsman needs his tools, right? Below are pieces of equipment that pair nicely with your newfound enthusiasm for functional training.
Kettlebells
Think of kettlebells as dumbbells that decided to go backpacking. Compact and versatile, they’re perfect for adding resistance to your functional routines. Russian swings, Turkish get-ups, you name it—kettlebells have got your back (figuratively speaking).
Resistance Bands
Resistance bands are the real MVP in the world of functional training. They’re flexible, portable, and provide a surprising amount of strength. You can use them for a variety of exercises to enhance resistance, mobility, and endurance. Just remember to avoid the slingshot incident—trust me, your nose will thank you.
Stability Balls
You remember those inflatable exercise balls that double as exciting seating options in your office? That’s right, stability balls. They’re wonderful for challenging your balance and core strength. Just don’t bounce on them like a trampoline or it’ll end up being more functional comedy than exercise.
Battle Ropes
For when you want to channel your inner Viking and condition your upper body at the same time, battle ropes are where it’s at. The sizzling sound alone makes you feel like Rocky Balboa training for the comeback of a lifetime.
Benefits of Functional Training
If you’re still undecided if functional training deserves a spot in your exercise repertoire, let’s go over the top benefits.
Improves Flexibility and Balance
Functional training helps boost both flexibility and balance, which is great news for anyone who’s tired of walking like a penguin on ice. Imagine gliding gracefully through your daily tasks without tripping over invisible lines.
Enhances Muscle Coordination
Say goodbye to the spasmodic arm movements when trying to catch a set of keys mid-air. Functional training improves muscle coordination, providing you with the grace of a ballet dancer and the brawn of a bear.
Increases Strength
Functional training doesn’t just make you look good; it makes you feel good and strong, as you confidently haul the laundry basket up the stairs with ease, like the household Hercules you are.
Reduces Risk of Injury
By strengthening core muscle groups and improving your range of motion, functional training reduces the risk of those random injuries like the infamous ‘computer mouse shoulder’ or ‘television remote thumb.’
Safety Tips for Functional Training
Last thing we need is more questionable workout calamities. Keep these tips in mind to practice functional training safely.
Start Slow
Nobody ran a marathon straight out of the crib—or if they did, they’re probably brewing a documentary. Start with bodyweight exercises before adding resistance or weights, and master the basics before attempting the advanced.
Focus on Form
Proper form is key. You’re not only working towards your fitness goals, you’re avoiding unnecessary injuries. You might look funny, but at least you’re doing it right!
Consult a Professional
When in doubt, reach out to a fitness expert. They can guide you on proper technique and diet, ensuring your workout doesn’t turn into a blooper reel.
Pay Attention to Your Body
Your body will signal to you before it screams. Listen to it. If something feels off, stop. No pain, no gain doesn’t apply to enduring an oncoming herniated disk.
Creating a Functional Training Routine
You don’t need an elaborate gym plan or a posh membership to get started. Over a hundred dollars later and you have barely muddled through a gym class twice a week. Instead:
Determine Your Goals
Are you training for a decathlon or just aiming to more comfortably vacuum the stairs? Determining your goals not only clarifies your plan of action but it also sets tangible milestones to celebrate.
Mix It Up
Avoid the simmering rut of repetition. Mix up exercises to target different muscle groups. Variety isn’t just the spice of life; it’s the whole spice rack.
Consistency is Key
Keep at it. Make functional training part of your routine, like brushing your teeth, except less minty and more sweaty.
Strategies for Staying Motivated
Motivation: the achilles heel of even the most enthusiastic exercisers. Avoid falling into the abyss of laziness with these tips.
Set Achievable Goals
Rome wasn’t built in a day, and neither will that six-pack be. Set small, achievable goals and celebrate when you reach them. Remember, buying a new pair of shoes is the essence of positive reinforcement.
Workout with a Friend
There’s nothing quite like the peer pressure of someone waiting for you to put down the Cheetos. Exercising with a friend makes it fun and will help hold you accountable to your goals.
Track Your Progress
Journaling has been proven to help achieve goals. Write down your workouts or use an app to track your progress. You’ll be surprised how motivating seeing improvement can be.
Reward Yourself
For every milestone hit, reward yourself. Maybe not with a cake, but perhaps a slice or two…or three. Balance, after all.
By now, you’ve gotten the gist of this unpretentious, down-to-earth training. Functional training redefines how we engage with exercise, making sure it benefits us not just physically, but in our daily endeavors and adventures, too.
Now why not beat life at its own game? Add functional training under your belt and face your daily hurdles with a smile—or a determined grimace—a head nod to the Swiss army knife of the exercise world.