All About Functional Fitness Training

What is Functional Fitness Training?

A useful way of exercising, which helps you with a certain goal in mind. The goal can be performance enhancement in sports, improvement in professional life, carrying out the everyday tasks at home easily, playing with kids or any other recreational activity, etc. For the vast majority of people, functional fitness training means, such exercises which make our day to day life easier.

The fundamental word here is “function”. The function is the reason. So, functional training is training which has some reason.

Functional Training has become more well known in light of the fact that “a ton of studios and fitness centers are making it truly available for the people to attempt this type of training.

What are the Benefits of Functional Fitness Training?

  1. Functional Fitness Training improves your body’s capacity to work productively as one unit.
  2. Training various muscle groups simultaneously, you are helping your body work better. You’re preparing your body to work as a team and not simply singular parts that work in isolation. “Preparing [different muscles of your body] to work with each other is going to protect you from any potential injury.
  3. Consider lifting a bucket of water or a healthy infant. Suppose you just bent over and don’t lift the load with proper form i.e. in the position of proper Squat or a Deadlift, there is a chance you may strain your back and injure your lower-back muscles.
  4. Further, Functional Fitness Training improves coordination, balance, posture, agility, and body mindfulness, which will help you in avoiding unnecessary injuries. It also helps athletes in various sports to improve their performance.

What is considered as functional fitness training?

A Functional Fitness Training commonly comprises compound movements like Deadlifts, squats, and lunges. Compound movements require more than one muscle to work with each other, similar to a squat, deadlift, lunge, or push-up. Hence, these movements are very similar to our day to day movements —like pull, push, seat, rotate, stretch, etc.

Who can do functional fitness training?

  1. Anyone and everyone can surely do functional training, however, As we advise every time, it’s important to check with your doctor or family health care provider in case you’re beginning with another work out schedule, or have clinical issues that may affect your capacity to practice safely.
  2. Abstain from jumping into a high-intensity functional fitness program at a level that puts you in danger for injury. Slowly and gradually as you understand and learn proper form and technique increase your training intensity.
  3. Nearly anybody can incorporate functional fitness training into their work out schedule, and working with a wellness proficient is probably the most ideal approach to guarantee that your routine is safe and injury-free.
  4. Further, pregnant women, people with chronic illness and kids, should perform the functional fitness exercises under the strict professional supervision of a personal trainer or physiotherapist.

How to create a functional fitness training program?

  1. Figure out what your practical fitness objectives might be, and tailor your functional fitness routine to what in particular sort of day to day activity your body does every day.
  2. It is important to understand your health and fitness level.
  3. You need to incorporate different kinds of exercises that train strength, flexibility, coordination, balance, power, and endurance
  4. The program ought to be structured with cautious movement and supervision.
  5. The program should involve a variety of movements.
  6. Incorporate all three muscles movements i.e. concentric, eccentric, and isometric
  7. The program should be designed in such a manner that, you utilize, free weights, body weights, household material, bands, tubes, etc, and not the machines.
  8. The Programme should be such, which can be done anywhere including your home.

11 Best functional fitness training exercises

  • Squat (Classic Squat), Jump Squats
  • Farmers walk
  • Handstand Pushups, Push-Ups, Incline Push-Ups, Decline Pushups, Diamond Pushups
  • Deadlift
  • Pull-Ups
  • Sled Push-Pull
  • Kettlebell Stretch – One and Two Arms
  • Turkish GetUp
  • Dumbbell Thrusters
  • Lunges – Multi-Directional
  • Some Complex and Complete physical movements found in jujitsu and yoga include the various level of resistance and flexibility movements that can help build the foundation for many everyday movements.


By incorporation functional training in your workout schedule, you will experience a notable improvement in the quality of your life and day to day activities. You will experience personal satisfaction in the way you handle physical challenges in your personal and professional life.

Don’t use Machines, Become one

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