What is Functional Training?
Functional Training: It’s in Our Name but What Actually is It?
So, why did we choose the name FUNCTIONAL ELEMENTS when we opened our training & nutrition center here in Creve Coeur, MO?
Well, in a world increasingly fascinated by athletic achievement and physical prowess, the concept of functional training stands apart as a philosophy rooted not only in strength, but in practicality. Training the body for real-life activities, rather than isolating muscles for aesthetic purposes. And that's what we wanted our brand to represent.
The goals are simple yet powerful: to build a resilient body capable of tackling the demands of daily living, to prevent injury, and to foster vitality at every age.
WHAT IS FUNCTIONAL TRAINING?
Functional training focuses on exercises that train muscles to work together, simulating common movements or tasks you might do at home, at work, or in sports.
Unlike traditional bodybuilding routines that often isolate specific muscles, functional training incorporates multiple muscle groups and joints, emphasizing stability, mobility, strength, and coordination.
Think of squats that mimic sitting and standing, lunges that reflect climbing stairs, or rotational movements that mirror reaching for something in your car.
The origins of functional training are deeply linked to rehabilitation and physical therapy, where the primary aim is to restore movement patterns necessary for everyday life. Through the years, fitness professionals recognized that training the body for real-world tasks could benefit everyone, from elite athletes to older adults wishing to enhance daily living.
CORE PRINCIPLES OF FUNCTIONAL TRAINING
Movement Over Muscle: Rather than focusing on individual muscles, functional training prioritizes movement patterns - squat, hinge, lunge, push, pull, carry and rotate.
Multiplanar Training: Life doesn't happen in a straight line. Functional exercises often involve movement in multiple planes (sagittal, frontal, and transverse), preparing the body for the unpredictability of life.
Stability and Mobility: Joint stability and mobility are crucial for healthy movement. Functional fitness routines integrate exercises that challenge balance and flexibility alongside strength.
Core Engagement: Every functional movement relies on a strong, stable core. Functional training incorporates dynamic core exercises that go beyond crunches to improve overall stability and power.
Practicality: The ultimate goal is to enhance performance in daily activities - lifting, carrying, reaching, bending, and even playing with children or carrying groceries.
THE 6 FOUNDATIONAL MOVEMENTS AND THEIR BENEFITS
Squat: Mimics sitting and standing; strengthens the lower body and core.
Hinge: Deadlifts train the hinge pattern that is vital to lift heavier things safely.
Lunge: Develop single-leg strength and stability for walking, climbing stairs, or picking up objects.
Push: Build upper body strength and coordination for most everyday horizontal and vertical pushes.
Pull: Train the back and shoulders to counterbalance all the pushing that we do, but also for climbing or pulling movements.
Carry & Rotation: Carries improve grip, core strength, and endurance by carrying heavy objects. Rotational exercises help with mobility and stability when reaching and turning.
THE BENEFITS OF FUNCTIONAL TRAINING
Enhanced Everyday Performance
The most immediate benefit is improved performance in daily tasks. Functional training equips you for the rigors of everyday life - whether it's bending to pick up a child, carrying groceries up the stairs, or gardening in the backyard. By strengthening movement chains rather than isolated muscles, your body becomes more adept at handling real-world challenges.
Reduced Risk of Injury
Because functional training involves training movements and joints as they are used in life, it helps fortify the body against common injuries. Improved joint stability, better balance, and increased mobility mean you are less likely to strain a muscle or suffer a fall. This preventative approach is especially valuable as we age.
Increased Mobility & Flexibility
Functional training encourages a full range of motion in major joints, incorporating stretching and mobility work alongside strength training. This keeps the body supple, reduces muscle tightness and helps maintain posture and alignment - factors that can stave off chronic pain and loss of independence in later years.
Better Balance & Coordination
Functional exercises often challenge balance and proprioception (awareness of body position). This is not only helpful for athletes, but for older adults and anyone seeking to move more confidently.
Efficient Workouts
Because functional training uses compound movements that engage multiple muscle groups, workouts tend to be more efficient - burning more calories in less time while also being more mentally stimulating.
HOW TO INCORPORATE FUNCTIONAL TRAINING INTO YOUR FITNESS ROUTINE
Well, our best suggestion would be to consult with a qualified expert (we happen to know of a good one!). Whether it's primarily for strategic benefit and guiding your routine or you prefer expanded assistance with implementation through personal training or micro group training sessions, it can certainly help with efficiency and effectiveness.
Whether you train on your own or under the guidance of an expert, here are a few general guidelines:
Start with Assessment: Consider your daily activities and any difficulties you encounter.
Focus on Quality, Not Quantity: Proper technique and intensity is more important than the number of repetitions or the amount of weight used.
Integrate Compound, Multi-Planar Movements: Include exercises that engage multiple muscles and joints in multiple planes.
Mix It Up: Vary your workouts to address all planes of movement, muscle groups, and ranges of motion.
Include Mobility Work: Dedicate time to mobility such as foam rolling, bi-phasic stretching and dynamic movements with full range of motion.
Progress Gradually: Increase intensity, volume, and complexity as your body adapts.
Listen to Your Body: Functional training should support, not hinder, your daily life. Adjust or rest as needed.
Functional training should highlight movement, resilience, and the human body’s remarkable adaptability. By prioritizing exercises that translate to everyday life, functional training empowers you to live more fully, move more confidently, and enjoy better health across the lifespan.
Whether you are an athlete seeking a competitive edge, an office worker hoping to reduce back pain, or a retiree determined to maintain independence, functional training offers practical benefits that reach far beyond the average 'workout.'
Need help in incorporating functional training into your routine? We’re here (it's what we do!).
And remember…
Give Your Body What It Needs, When It Needs It!
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Partner & Director of Training
Functional Elements Training and Nutrition Center
Partner and Director of Training
(c) 314.401.5047
If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360• to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to over, over a period of just 14 days.
