Here's how you can navigate the key considerations before switching to Functional Training.

You must understand which large body movements you use daily and which large muscle groups you need to strengthen more to enable daily activities to become easy with much less effort.

Functional movements use large groups of muscles working together across your body. These exercises often look similar to movements you’d make in your daily life. Picking up a heavy object, swinging a baseball bat, or carrying groceries are real-world situations that functional training can help you improve. While many exercises fit the definition of “functional training,” others don’t. Less-functional strength training can have different characteristics and goals: Workouts that target a specific body part. Focusing on the appearance of certain muscles. Many bodybuilders and non-functional exercises aim to increase the size of a specific muscle. Functional training prioritizes muscle movement over appearance.

Our clientele are golfers. But, not all golfers have the same goals. Sure, they want to hit farther, straighter, have more power, and shoot lower scores. But, we find that when we sit down for the first time, many want to try to play pain-free, be able to play with their grandchildren, would like to make sure they are more resilient to falling. Some want more energy and to sleep better at night. Our goal setting is very important. We ask them what it would look like to achieve a certain goal. When would we like to meet that goal? Functional training is pre-rehabilitative. That means we are trying to prevent injuries by experiencing movements in all planes.

1. Assess your fitness goals to ensure functional training aligns with your desired outcomes and needs. 2. Evaluate your current fitness level to determine the appropriate starting point and intensity. 3. Research various functional training programs to find one that suits your preferences and schedule. 4. Consult a fitness professional to get personalized advice and ensure proper technique and progression. 5. Consider any existing injuries or limitations to modify exercises and avoid further complications. 6. Plan a balanced routine that incorporates strength, mobility, and cardiovascular components for overall fitness.

Functional Training is an incredibly versatile and impactful approach to fitness, but its effectiveness hinges on a clear understanding of individual goals and daily demands. Having worked extensively in the fitness industry, I've seen firsthand how personalized Functional Training programs can transform not just physical capabilities, but also overall quality of life. Functional Training offers a holistic approach to fitness that not only improves physical capabilities but also enhances overall well-being. By setting clear goals, focusing on movements relevant to your daily activities, and progressing systematically, you can unlock the full potential of Functional Training.

Functional Training revolves around compound movements that engage multiple muscle groups and joints. This is a shift from isolated exercises, and it offers several advantages: Efficiency: Compound movements like squats, lunges, and push-ups work several muscles simultaneously, making your workouts more time-efficient. Functional Strength: These exercises mimic real-life activities, enhancing your functional strength and improving everyday movements. Coordination and Balance: Engaging multiple muscle groups helps improve coordination and balance, reducing the risk of injuries.

Before diving into Functional Training, take stock of your current physical condition. This involves: Fitness Level: Assess your current fitness level by considering your strength, endurance, flexibility, and cardiovascular health. Injury History: Identify any past or existing injuries. These can significantly impact your ability to perform certain exercises and may require modifications. Health Concerns: Be aware of any health conditions, such as hypertension, diabetes, or joint issues, which could affect your training.

This is a great time to bring up the stability-mobility model of the body. When going through "circuit" training from seated machine to machine, you isolate a certain area of the body to work. This type of training is great for body builders. For example, you could sit on a chest press machine and press outward while your legs are crossed. You could do a bicep curl machine or even dumbbells with very little effort from other areas of your body. Functional training brings in the body in motion as a whole. I find very "fit-looking" clients who come into our Club, but have trouble stabilizing their body or have issues with spatial/body awareness.

Before you begin, assess the equipment you have and determine what you might need to invest in to support your Training regimen. Minimal Equipment Requirements: Many functional exercises can be performed with little to no equipment. Body weight exercises such as squats, lunges, push-ups, and planks form the cornerstone of Functional Training. Common Functional Training Gear: While minimal equipment is needed, having certain gear can enhance your workouts: Kettlebells Resistance Bands Stability Balls Dumbbells Using Household Items as Substitutes One of the beauties of Functional Training is its adaptability. You can use everyday household items as substitutes for traditional gym equipment: Water Bottles or Milk Jugs Chairs Towels

You could easily train in a 6x6 space. Functional training does not have to even use equipment. Bodyweight training can be so much more difficult and very effective in a small footprint. Squat, lunge, jumps, pushups, planks, deadbugs, birddogs, floor pilates, etc....are perfect. Adding a TRX, tubing, bands, gliders, and some dumbbells or kettlebells will take the functional training to the next level.