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How can you avoid common functional training mistakes when working with older adults?

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Functional training is a popular and effective way to improve your strength, mobility, and balance, especially as you age. However, it also comes with some potential pitfalls that can lead to injury, frustration, or lack of results. In this article, you will learn how to avoid some of the most common functional training mistakes when working with older adults, and how to design a safe and enjoyable program that suits your needs and goals.

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Adrian Oggenfuss

Gesundheit beginnt im Kopf | Personal Trainer & Health Coach für Unternehmer und High Performer ?? onmind.ch
Dexter Jemuel Tay

Head of Education | ICF-ACC | NBC-HWC | Mentor Coach for Health & Fitness Professionals | Kettlebell Sport Asian &…
Pénélope Verney-Carron

MOINOUS Formations. Déployer les ressources individuelles et collectives.

1 Mistake 1: Ignoring your individual needs

One of the biggest mistakes you can make with functional training is following a generic or cookie-cutter program that does not take into account your specific health conditions, limitations, preferences, and objectives. Functional training should be tailored to your functional abilities and challenges, such as balance, coordination, flexibility, endurance, and power. For example, if you have arthritis, you may need to modify some exercises to reduce joint stress, or if you have low back pain, you may need to focus on core stability and posture. To avoid this mistake, consult with a qualified trainer or physiotherapist who can assess your functional level and prescribe a personalized program that meets your needs.

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Dexter Jemuel Tay

Head of Education | ICF-ACC | NBC-HWC | Mentor Coach for Health & Fitness Professionals | Kettlebell Sport Asian & World Champion
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Effective training for older adults integrates proprioception and vestibular system stimulation to enhance balance and coordination, neurophysiological exercises to improve reaction times, and measures ensuring psychological safety for confidence in physical activity. Tailoring exercises to these areas helps maintain independence, reduce fall risk, and address the psychological aspects of aging, making training both safe and beneficial.

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Neal Broadbent

Firefighter at London Oxford Airport
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Understanding their present capabilities in regards to mobility, strength and balance. Slowly increasing volume and resistance.

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Pénélope Verney-Carron

MOINOUS Formations. Déployer les ressources individuelles et collectives.
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La pratique du Yoga, permet de renforcer et d'assouplir à la fois le corps et le mental. La posture de Yoga doit être prise sans effort. L’attitude n’est pas de dominer son corps mais de le libérer de ses tensions et déformations. La méditation est un espace qui permet de s’écouter avec bienveillance. Pratiquer la respiration en pleine présence permet d'entretenir un bien être et une santé aussi bien physique que morale.

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Francis Pinera

I help busy professionals get strong, lean, and energized in 10 minutes a day. No gym. No hassle. Real results.
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As we age, staying active becomes increasingly important for maintaining our health and well-being. Exercise, in particular, has a wide range of benefits for seniors, including improved cardiovascular health, increased muscle strength and endurance, better balance and coordination, and a reduced risk of falls and injuries. Despite these benefits, however, many seniors struggle to incorporate regular exercise into their daily lives or make common mistakes during their workouts that can do more harm than good. For seniors, overexertion can be especially dangerous. Some common causes of overexertion include trying to do too much too soon, working out for too long without taking breaks, or not allowing enough time for recovery between workouts.

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2 Mistake 2: Skipping the warm-up

Another common mistake with functional training is skipping or rushing through the warm-up phase, which is essential for preparing your body and mind for the workout. A good warm-up should include some light cardio, dynamic stretches, mobility drills, and activation exercises that target the muscles and joints you will use in the main session. This will help you increase your blood flow, oxygen delivery, range of motion, muscle temperature, and neural activation, which will improve your performance and reduce your risk of injury. To avoid this mistake, spend at least 10 to 15 minutes warming up before every functional training session, and vary your warm-up activities according to your main exercises.

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Pénélope Verney-Carron

MOINOUS Formations. Déployer les ressources individuelles et collectives.
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La pratique du yoga en associant posture, respiration et pleine conscience, permettra de préparer à la fois le corps et l'esprit à tout activité physique et mentale intense. L'entrainement à la conscience corporelle, permet de canaliser l'énergie . Une pratique du Yoga et de la méditation au quotidien assure une hygiène corporelle et mentale, un "échauffement" de nos capacités comportementales et relationnelles pour assurer la performance tout en préservant le confort.

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3 Mistake 3: Overloading too soon

A third common mistake with functional training is overloading your body too soon or too much, which can lead to overtraining, burnout, or injury. Functional training involves complex and challenging movements that require strength, stability, coordination, and control, which can be taxing on your muscles, joints, and nervous system. Therefore, it is important to progress gradually and listen to your body's feedback. To avoid this mistake, start with low intensity and volume, and increase them slowly and systematically over time. Use the RPE (rate of perceived exertion) scale to monitor your effort level, and avoid going beyond 7 or 8 out of 10. Also, make sure you have adequate rest and recovery between sessions, and adjust your program if you feel any pain, fatigue, or loss of motivation.

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Pénélope Verney-Carron

MOINOUS Formations. Déployer les ressources individuelles et collectives.
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Apprendre à écouter son corps dans la posture de Yoga, permettra d'aborder l'entrainement fonctionnel dans le respect de soi même.

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David Williams

Online & In-Person Personal Trainer | Want to be fitter, leaner, stronger, healthier, have more energy? | No gym, equipment or experience needed | Tailored PT from ￡25/week | Look great, feel better
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It is always best to 'start small' and build a solid foundation which can be built on. Trying to go too big, too soon will inevitably lead to injury as the body will not be able to cope.

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4 Mistake 4: Neglecting the basics

A fourth common mistake with functional training is neglecting the basic skills and principles that underpin functional movement, such as stability, alignment, breathing, and core activation. These are the foundations of any functional training program, and they help you perform the exercises safely and effectively. Without them, you may compromise your form, posture, and technique, which can lead to poor results and injury. To avoid this mistake, pay attention to the quality and execution of your movements, and practice the basic skills regularly. For example, you can use exercises like planks, bridges, squats, lunges, and push-ups to improve your core stability, alignment, and breathing. You can also use cues, feedback, and mirrors to correct your form and technique.

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Pénélope Verney-Carron

MOINOUS Formations. Déployer les ressources individuelles et collectives.
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La posture de Yoga propose de travailler les appuis, l'alignement, l'équilibre, la respiration. Elle permet de renforcer et d'assouplir le corps mais aussi le mentale. Lorsque je suis émotionnellement tendue, je ne peux exploiter 100% de mes capacités corporelles et lorsque je suis corporellement en difficulté, je ne peux être à 100% présent à l'autre. La présence à l'autre qu'elle soit corporelle ou mentale est l'essence de la posture de l'accompagnant. Travailler sa posture d'accompagnant avec sa tête, son coeur et son corps, c'est se recentrer sur l'essentiel.

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David Williams

Online & In-Person Personal Trainer | Want to be fitter, leaner, stronger, healthier, have more energy? | No gym, equipment or experience needed | Tailored PT from ￡25/week | Look great, feel better
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Building from a solid base is the best way to approach any functional training, and the best way to do that is to consistently practise the 'basics' of well known exercises (squats, push-ups, pulls, etc.). This allows the body to adapt and once those exercises become easier, then slowly branch out and try different variations (e.g. narrow push-ups or sumo squats).

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5 Mistake 5: Forgetting the fun factor

A fifth common mistake with functional training is forgetting the fun factor, which is crucial for keeping you engaged, motivated, and satisfied with your program. Functional training can be enjoyable and rewarding, as it allows you to explore different movements, challenges, and scenarios that mimic your daily activities and hobbies. However, it can also become boring and repetitive if you do the same exercises, routines, and equipment all the time. To avoid this mistake, add some variety and creativity to your functional training program, and make it fun and meaningful for you. For example, you can use different tools, such as kettlebells, bands, balls, or TRX, to spice up your workouts. You can also incorporate games, music, partner work, or outdoor settings to make your sessions more interactive and enjoyable.

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Pénélope Verney-Carron

MOINOUS Formations. Déployer les ressources individuelles et collectives.
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La pratique du Yoga et de la méditation permet de s'accueillir dans toutes nos dimensions corporelles et émotionnelles, la voie du Yoga et une initiation à prendre du plaisir à rencontrer son corps et ses émotions. Pratiquer régulièrement permet d' apprendre à canaliser notre énergie pour entretenir l' implication et le confort dans nos actions quotidiennes.

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David Williams

Online & In-Person Personal Trainer | Want to be fitter, leaner, stronger, healthier, have more energy? | No gym, equipment or experience needed | Tailored PT from ￡25/week | Look great, feel better
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It is always good to mix things up to keep things fresh for your brain as well as body. Using different equipment for similar exercises is a great way of keeping the brain and body engaged.

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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?

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Adrian Oggenfuss

Gesundheit beginnt im Kopf | Personal Trainer & Health Coach für Unternehmer und High Performer ?? onmind.ch
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Ignoring recovery! Keep in mind that older individuals will need longer to recover from a training session (than yourself or younger people). Inform them about the importance of proper nutrition, hydration and most likely a supplementation with protein (and other supplements) makes sense. Also stretching, blackroll or massage should be done frequently.

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How can you avoid common functional training mistakes when working with older adults?

1

2

3

4

5

6

1 Mistake 1: Ignoring your individual needs

2 Mistake 2: Skipping the warm-up

3 Mistake 3: Overloading too soon

4 Mistake 4: Neglecting the basics

5 Mistake 5: Forgetting the fun factor

6 Here’s what else to consider

Functional Training

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How can you avoid common functional training mistakes when working with older adults?

1

2

3

4

5

6

1 Mistake 1: Ignoring your individual needs

2 Mistake 2: Skipping the warm-up

3 Mistake 3: Overloading too soon

4 Mistake 4: Neglecting the basics

5 Mistake 5: Forgetting the fun factor

6 Here’s what else to consider

Functional Training

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