How often and how long should you do functional training at home for optimal results?

Assessing your fitness level and goals objectively is crucial. Often people reminisce about their younger years and assume they can perform at the same intensity without having exercised since then. This often leads to injuries. Consulting a physician before starting any exercise program is also highly recommended. Additionally, it's essential to perform a proper warm-up before each session and a cool-down afterward when starting a program.

A good way to assess imbalances and weaknesses is to perform the functional movement screen (FMS). The test consists of 7 exercises, which can be implemented at home. Or any good personal trainer or physio therapist can run the test with you. The tests are: 1) Deep Squat, 2) Hurdle Step, 3) In-Line Lunge, 4) Shoulder Mobility, 5) Active Straight Leg Raise, 6) Trunk Stability Push Up, 7) Rotary Stability

A couple of exercises I would suggest to include would be ones that open up the chest area, such as butterfly chest presses emphasizing the outer stretch, and ones that release the front hip flexors, such as single leg back lunges really keeping your torso nice and vertical. If you sit and work at a desk a lot, or sit reading a lot, these two body parts, your chest and hips, can become especially tight and cause flexibility and mobility issues. You might already be feeling this!

I would recommend performing a balanced exercise program. Targeting all major muscle groups: legs, glutes, core (lower back and abs), chest, shoulders and arms. Also, it makes sense to switch some exercises, after 4-6 weeks. Performing always the same exercises can lead to stagnation.

Some simple exercises that can be implemented are Shoulder Flossing and Sit to Stands. Shoulder flossing is great for anyone who sits at a desk all day or is constantly looking down at a mobile device. Using a band or strap, this functional exercise opens the chest, increases shoulder mobility, and improves posture. Doing this a 2X a day for 30 seconds will definitely increase your range of motion. Sit to stand exercises mimics our daily movements. All you need is a chair and your body. By sitting completely on the seat of the chair then standing up and repeating the movement, this will increase lower body strength. Doing this exercise for 30 seconds 3X a day will also improve your mobility and balance. Simple, quick, and super effective!

Based on one’s current fitness level and training experience, a well- rounded routine using any of the available equipment listed above emphasizing all the major movements and focuses on the weak areas and dysfunctional movement patterns will pay dividends toward feeling and functioning better.

Depending on one’s specific needs, available time and training goals, I’ve found an upper and lower body split performed 4x per week (1 heavy and light day each) works well. Additionally, if time is a limiting factor, performing workouts utilizing compound movements or complexes 3x per week is surprisingly effective using a heavy, moderate and light training day pattern.

Good exercises to measure progress are: - holding plank position - holding low squat position or wall sit - push-ups - sit-ups - dead hang or pull-ups

Taking action consistently is key and probably the biggest thing that gets overlooked when changing any healthy habit whether it’s exercise (functional training) nutrition, sleep or managing stress. Measure your progress by writing down which functional movements you are doing and how often so you can keep track. When you think of your own reality, ability, and current lifestyle, what small action could you take right now to move closer to your own goals?

This is a very poor definition of what “functional training” really is. It is not just movements you do in everyday life like squats, walking, or forward bends. Remember, AI is not capable of expert description or refined explanation. Therefore it dumbs down the discussion for generic consumption. Functional training is training the mind as well as the body. Awareness to alignment and form are paramount, as is a thorough assessment of one’s postural and muscular imbalances. Corrective exercises specifically for the individual are essential, as are stretches that will help restore mobility. The goal is to improve function in the body. Just doing basic exercise doesn’t cut it.