Functional exercise has become a popular fitness buzzword, but what does it actually mean? Is it an effective way to improve everyday movement, or simply another fitness trend? Let’s explore what functional training is and why it matters.
Functional exercise is a training methodology that focuses on replicating, supporting and strengthening the natural movement patterns that we do in daily life. Whether this is carrying shopping, lifting up children or putting out the washing, functional movement training will be transferable to these jobs.
Unlike traditional bodybuilding, which often focuses on isolating individual muscles using fixed machines, functional training emphasizes multi-joint, compound movements that mimic real-life activities.
The final significant point is that functional training trains the body to operate as a cohesive, integrated system. The muscles, nervous system, connective tissues and joints work together to perform functional movements. Effectively bridging the gap between gym strength and real world physical capacity.
How the body naturally moves
Functional training uses different theories to explain its principles. Biomechanics often categorises movement into four key actions: level changes, locomotion, pushing/pulling and rotation. Whereas “7 primal movement patterns” focuses on natural actions the human body is designed to perform for survival.
Functional training is based on how the brain, nervous system and muscles work together to perform everyday movements efficiently. This is one reason it has long been used in rehabilitation and injury recovery programmes.
Seven functional movements – (sometimes quoted as 6, leaving out locomotion or rotation)
- Squat
- Lunge
- Hinge
- Push
- Pull
- Locomotion (gait/carry)
- Rotate
How they help daily movement
- Replicates real life actions – As functional exercises mimic everyday activities, they train the body to be prepared for these situations. By building strength, balance and mobility across multiple muscle groups and movement patterns, everyday tasks become more efficient.
- Enhances core stability – As functional moves are often compound moves, core engagement is imperative. This helps build the stability needed for good posture and to help protect the spine.
- Improves balance and coordination – As functional training works different planes of motion (sagittal, frontal, transverse) you improve your body’s spatial awareness, which keeps you steadier on your feet.
- May reduce injury risk – By training safe movement mechanics, the body is more prepared for a stressor. Also enhancing joint stability, correcting muscle imbalances, increasing mobility and flexibility and improving balance all help reduce injury risk.
Functional Exercise And Real World Examples
Squat – (Sit-to-stand). Getting up and down from the sofa, a chair or the toilet
Lunge – (Unilateral leg work). Going up the stairs, half kneeling to weed the garden or tying your shoelace
Hinge – (hip hinge). Picking up a heavy delivery box, unloading a grocery delivery, or picking up your child
Push – (push up). Pushing yourself up from the floor, pushing a heavy trolley or getting out of bed
Pull – (rows). Lifting groceries out of the car boot, walking the dog (who pulls when they see a cat!), or pulling open a heavy door
Locomotion – (gait). Walking, jogging or navigating obstacles like ladders; – (carry). Farmers walk. Carrying multiple shopping bags from town, carrying clothes to the laundrette or carrying a suitcase/holdall (must be old school without wheels)
Rotation – (wood chop). Turning round to tell the kids off in the back of the car, throwing a bin bag into the wheelie bin or playing tennis.
We have looked at what functional activities are and why they are important. They benefit the body when carrying out daily movements. Functional exercises improve neuromuscular control and musculoskeletal performance to improve balance, strength and core stability, while reducing the risk of injury.
These examples show how functional movements underpin many everyday tasks. By training the body to move efficiently and safely, functional exercise can improve strength, balance, mobility and confidence in daily life.
* * As with other forms of training; listen to your body and build up gradually and speak with your healthcare provider before starting a fitness program.
