What's your daily functional training routine?

1 Benefits of functional training

Functional training offers a range of health and fitness benefits, such as improving your functional strength, increasing your mobility, enhancing your stability, boosting your coordination, and reducing your risk of injury and pain. This type of training works to strengthen your core, correct your posture, and improve joint alignment and muscle activation. Additionally, functional training helps you to perform tasks that involve multiple muscle groups and joints more efficiently. Ultimately, functional training can help you to move freely and with better balance while resisting external forces.

2 Functional training equipment

Functional training can be done with minimal or no equipment, using your own bodyweight as resistance. However, you can also use tools such as kettlebells, dumbbells, resistance bands, medicine balls, and TRX suspension trainers to add variety and challenge to your routine. Kettlebells are weighted balls with handles that allow you to perform swinging, lifting, and throwing exercises that engage your whole body and core. Dumbbells are weighted bars that you can hold in one or both hands to target specific muscle groups. Resistance bands are elastic bands that you can attach to a fixed point or wrap around your limbs to create tension and resistance in different directions and angles. Medicine balls are weighted balls that you can toss, catch, slam, or roll to work on your power, speed, and coordination. Lastly, the TRX suspension trainer is a system of straps and handles that you can hang from a door, a tree, or a pole to perform exercises that leverage your bodyweight and gravity.

3 Functional training exercises

Functional training exercises are designed to mimic or enhance the movements that you perform in your daily life or sports. These exercises usually involve multiple joints and muscles, and challenge your stability, mobility, and coordination. Squats are a great example of a functional training exercise, as they work on your lower body strength, mobility, and balance. Lunges are another fundamental movement that targets your legs, glutes, and core. Push-ups are a classic exercise that strengthen your chest, shoulders, triceps, and core. Rows involve pulling something towards you and build up your back, biceps, and core. Planks are a static exercise that activate your core, glutes, and shoulders while improving your core stability and endurance. Functional training exercises can help you improve your posture and scapular control as well as enhance your upper body stability and mobility.

4 Functional training routine

A functional training routine can vary depending on your goals, fitness level, and preferences. To get started, begin with a 10 to 15 minute warm up that includes light cardio, dynamic stretches, and mobility drills to prepare your body and joints. Choose 4 to 6 functional training exercises that cover the main movement patterns such as squatting, lunging, pushing, pulling, and rotating. Perform each exercise for 10 to 15 repetitions or 30 to 60 seconds depending on your intensity and endurance. Rest for 30 to 90 seconds between each exercise and for 2 to 3 minutes between each circuit. Repeat the circuit 2 to 4 times or modify the exercises, number of repetitions or rest periods to make the routine easier or harder. Finally cool down for 10 to 15 minutes with low-intensity cardio, static stretches and relaxation techniques to lower your heart rate and release any tension in your muscles and joints.

5 Functional training tips

To get the most out of your functional training routine, you should focus on form and technique rather than weight or speed. Perform each movement with control, accuracy, and alignment, and avoid any pain or discomfort. Additionally, breathe properly and rhythmically by inhaling through your nose and exhaling through your mouth. Synchronize your breath with your movement and exhale on the exertion phase and inhale on the recovery phase. Listen to your body and adjust your routine as needed. If you feel tired, sore, or injured, take a break or reduce the intensity or duration of your workout. If you feel bored, unmotivated, or plateaued, change the exercises, the equipment, or the format of your routine. Most importantly, have fun and enjoy the process! Functional training is beneficial for physical health as well as mental and emotional well-being. It can boost your mood, confidence, and creativity while making you feel more capable and empowered in daily life.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?