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Last updated on 2024年8月30日

Struggling with slow progress in functional training?

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If you're finding your progress in functional training to be frustratingly slow, you're not alone. Functional training involves exercises that train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work, or in sports. While the benefits are vast, from improved muscle strength and endurance to better stability and mobility, the road to achieving these gains can sometimes feel like an uphill battle. Understanding the reasons for slow progress and learning how to overcome them is crucial to continue advancing in your fitness journey.

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1 Patience Pays

Patience is a virtue, especially in functional training where complex movements and muscle coordination are involved. Unlike workouts focused on isolated muscle groups, functional training targets multiple systems, which means improvements may be subtler and take longer to notice. It's important to remember that small, incremental changes can lead to significant long-term gains. Consistency in your workout routine, even when progress seems slow, is key to building the strength and agility that functional training aims for.

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Pat VanGalen

Active Aging Speaker, Educator, Advocate, Presenter, CEC Provider, Trainer-Teacher-Coach
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It all comes down to WHY is the client training. To be able to DO what? When? Where? Thrive in place? Need something tangible: a charity walk, adventure vacation, race, dance competition? Nice to have health biometrics, especially if trying to reduce meds. If it’s body comp changes, 85% resides in the Deep 6: what? How much? How fast? When? Where? Why? ‘Focusing’ on fat loss IS a DIStressor; improving the rhythm of our days, more movement, better meals, timing (no snacks), relax, sleep, etc, and ‘slice & dice’ the heck out of screen time … then fat loss happens over time as habits, patterns & practices are reformed. Eat, sleep, work … rest, train, play & pray! ????

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Francis Pinera

Helping Professionals Get Fit with 10-Minute Workouts | Boost Energy, Mobility & Strength with Quick, Proven Solutions.
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Focus on three key areas: consistency, technique, and recovery. First, ensure you're consistently following a well-structured program tailored to your goals. Next, prioritize proper form—small adjustments can lead to significant gains. Finally, don’t underestimate recovery; adequate sleep, nutrition, and active rest days are crucial for muscle repair and growth. Remember, progress may be slow, but it's steady. Trust the process, stay committed, and results will follow. Consistency and patience are your best allies in functional training.

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2 Goal Setting

Setting realistic and specific goals is essential in functional training. It's easy to become discouraged if you're aiming for a broad outcome like "getting fit" without defining what that means for you. Break down your main objective into smaller, measurable targets such as improving the number of push-ups you can do or increasing the weight you can lift. Achieving these mini-goals will provide a sense of accomplishment and keep you motivated.

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Daryl Yeap

Bridging the gap between holistic practices & everyday wellness.
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Clearly define your desired outcomes (e.g., increase strength, improve flexibility, lose weight). Set quantifiable targets (e.g., lift a certain amount of weight, run a specific distance). Ensure goals are challenging but attainable. Align goals with overall fitness objectives and lifestyle. I also find that it helps when you set deadlines to create a sense of urgency.

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3 Training Smart

To make headway in functional training, it's crucial to train smart. This means focusing on the quality of your movements rather than the quantity. Proper form ensures you're engaging the right muscles and reduces the risk of injury. If progress stalls, it might be time to reassess your technique or seek guidance from a fitness professional who can help fine-tune your approach.

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4 Recovery Matters

Recovery is an often overlooked aspect of functional training. Your muscles need time to repair and grow stronger after a workout. If you're not seeing the progress you expect, it might be because you're not giving your body enough time to recover. Ensure you have rest days in your routine, get plenty of sleep, and consider incorporating activities like stretching or yoga to aid recovery.

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5 Nutrition Support

Nutrition plays a pivotal role in your functional training progress. Fuelling your body with the right nutrients before and after workouts can enhance performance and recovery. If you're experiencing slow progress, examine your diet to ensure it aligns with your training demands. Consuming a balanced mix of protein for muscle repair, carbohydrates for energy, and fats for overall health is crucial.

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6 Mix It Up

Lastly, introducing variety into your functional training routine can jump-start progress. Doing the same exercises repeatedly can lead to a plateau where you no longer see improvements. By varying your workouts, you challenge your body in new ways, which can lead to better results. Try incorporating different equipment, increasing intensity, or changing your workout structure to keep your body guessing and improving.

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Struggling with slow progress in functional training?

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6

1 Patience Pays

2 Goal Setting

3 Training Smart

4 Recovery Matters

5 Nutrition Support

6 Mix It Up

Functional Training

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Struggling with slow progress in functional training?

1

2

3

4

5

6

1 Patience Pays

2 Goal Setting

3 Training Smart

4 Recovery Matters

5 Nutrition Support

6 Mix It Up

Functional Training

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