How can you avoid common functional training mistakes?

Functional Training can mean many things depending on the person you are working with. The SAID Principle (Specific Adaptions to Imposed Demands) should be largely understood and then implemented throughout the course of the functional training program. It is important to understand that what is functional for one person, may not be at all what the other individuals need, so don't get caught up in fads or equipment-based "functional" protocols, unless you are trained to lead and instruct on such equipment.

The best way to avoid functional training mistakes is to seek a biomechanics evaluation first. Starting any program without an "alignment" check can lead to compensation patterns, poor form, potentially higher risks of injury and lack of results. Look for a movement specialist or a TBMM-CES certified Trainer. Starting at the root basics of muscle Imbalances can improve body alignment and produce better functional training program results.

As a fitness professional, I would recommend the TRX Suspension Training course to learn functional movement patterns from the ground up.

Without direction from a trained professional most clients tend to overdo some exercises while neglecting others that will keep them progressing in a positive manner. The term “less is more” only applies if it is actually applicable to the specific situation of the person in question. The average person can learn the basics to exercise, to an extent, through the internet and self exploration. However, time is limited by the restraints of their actual full time profession. My advice: Hire a professional trainer to teach you proper programming if you are not in the profession itself. As a therapist and coach you will not see me attempting to teach myself how to build a house, car, computer, lawn mower, etc. I hire a professional.

One of the major problems in weight training is a trainee is generally working on a frontal, sagittal plane with little emphasis on the traverse plane of movement. Functional training emphasis traverse movements. Traverse movements by their nature force changes in the individuals center of gravity. Traverse movements tax the proprio neural receptors. This type of stimuli helps with core stability, balance and gait which are imperative factors in the training of seniors. People tend to like doing what they are good at. Successful adaptive training is working on movements and muscles that are not our favorites. How many people are constantly working biceps, while forgoing needed leg work. Do exercises and movements your body does not like.