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Everything you should know about functional training

by Yu Liu 17 Apr 2023


Functional training has become an increasingly popular workout method in recent years. The focus of functional training is to improve your ability to perform daily activities, enhance your overall fitness, and increase your quality of life. If you're considering functional training but aren't sure what it entails, here's everything you should know.

What is Functional Training?

Functional training aims to improve your overall fitness and quality of life by training your body to perform everyday activities that you might encounter. It focuses on movements that involve compound movements and full-body engagement, much like everyday activities. These movements aim to improve your mobility, stability, strength, and endurance. The goal of functional training is to make your body stronger, more flexible, and ready for anything.

Functional Training vs. Traditional Training

Traditional training often focuses on one specific muscle group. For example, bicep curls target your biceps, but they may not necessarily translate to other activities in your life. Functional training moves, on the other hand, are designed to mimic everyday activities like lifting heavy bags, pushing a lawnmower, etc. This leads to overall improvement in functional capacity.

Moreover, functional training aims to provide a more comprehensive workout that engages a variety of muscles simultaneously. In contrast, traditional training may target one or two muscles at a time. However, it's essential to note that there's no right or wrong way to exercise, and it depends on your fitness goals and personal preference.

Benefits of Functional Training

Functional training can offer several benefits, including:

  1. Improves flexibility, stability, and overall range of motion
  2. Enhances overall body strength and conditioning
  3. Helps to reduce the risk of falls or injury
  4. Increases fat loss and overall weight loss
  5. Enhances athletic performance and daily activities
  6. Improves balance and coordination
  7. Provides variety to fitness routines and offers a change of pace

Functional Training Exercises

Several exercises target multiple muscle groups simultaneously, much like everyday activities. Some of the most popular functional training exercises include:

  1. Squats: Squats improve leg strength and balance, preparing you for activities such as lifting heavy items.

  2. Lunges: Lunges build leg strength and balance, just like squats.

  3. Planks: Planks target your core muscles, improving stability and overall posture.

  4. Deadlifts: Deadlifts target your back, legs, and glutes, improving your overall strength.

  5. Push-Ups: Push-ups target your arms, chest, and core. They can improve overall strength and stability.


Functional training provides an overall workout that is more tailored towards a broader fitness goal of improving daily activities. Incorporating functional training as part of your fitness regime can help you maintain optimal fitness levels and enhance overall well-being.

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