Functional Training Overview

Written by Libby Norris

"Functional strength" has become a new buzzword in fitness over the past few years but it can still be a confusing concept.

Functional fitness is all about using your workout time to help you function better for your daily life. It's actually quite similar to an athlete doing sport-specific training. The objective is to improve your strength and endurance for the unique demands of your day - for recreation, work and life. It's about more than just getting a nice physique.

Baby boomers are providing a strong drive and opportunity in promoting functional training because it's incredibly meaningful to them. Functional programs use a lot of integrated training which works multiple muscle groups at the same time. This can be very time-efficient - and everyone appreciates that. This approach to exercise creates "real" or practical strength that helps individuals to continue with activities and sports they enjoy. Functional exercises also help to improve posture and prevent injury. This is a population that definitely does not want age to slow them down for any reason!

So what does a functional workout look like?

Workouts become tailor-made, which is another appealing point. Instead of doing some cardio and traditional resistance training, programs reflect your personal needs. Workouts can also be done in or out of a gym.

A new mom, for example, may do a combined movement at the gym of bending, lifting and turning to place weights on to a platform or she could do an at-home workout lifting a stroller in and out of the car. An older individual may do some ball squats against a wall to simulate and work on the strength necessary to get in and out of a chair.

Golfers, and other athletes, benefit from functional training by increasing stability and muscular control with finer motor movements along with offsetting imbalances created by some sports that are either repetitive by nature or one-side dominant.

Another very practical application of functional training is helping to combat the rise in posture and stress-related injuries resulting from increased time spent on computers in the workplace, home and school. Your core muscles - abdominals, low back, glutes and hamstrings - are at the centre of functional training. Core muscles are required to stabilize and coordinate combined movement of the upper and lower body and they serve to support good posture. Improving core and functional strength can help to reduce both the frustrations and the cost of repetitive strain and musculoskeltal injuries.

Functional training can be beneficial for anyone at any age and fitness level. They're great workouts for new participants as they can be less intimidating than traditional workouts in a weight room and they can be done at home. For the more experienced participant, functional workouts can add variety, fun and challenge.

So where to begin?

Try a trainer. You can really benefit from booking a few sessions with a trainer as they can help you to identify and instruct exercises best suited for your goals.

Start slowly. Like with any new exercise or activity, it's best to start with simple movements and gradually add to the challenge and intensity. Incorporating balance to an exercise increases the challenge - much like adding weight to an exercise.

Add variety. Repeating the same exercises can lead to adaptation. When you do the same thing repeatedly, your body becomes accustomed to that movement, which can decrease the effects and progress. It can also potentially lead to injuries from over use, muscle imbalance or boredom. Change will keep you on your toes and moving toward your goals.

If you enjoy the treadmill and weights - don't worry - there is always room for traditional training. Functional training is simply a great way to add variety, challenge and interest and can be a great start or addition to any fitness program.