Improve Performance through (real) Functional Training!

The word functional as it relates to everyday usage means "to operate" and work within capabilities of purpose.  In the fitness world, the word "functional" has been around for quite a while.  Some have argued that all exercises are functional, myself included.  You do have to function in order to move don't you?  However, this is where I will add some clarity to what functional training really is. 


In a nut shell, functional training is training that operates in all three planes of motion.  As a result,functional training engages muscles that are located in your core, such as abdominal and back muscles (lower back included).  Conversely, most resistance machines and exercises that you see in the health club are on a fixed plane of movement that isolates a specific muscle or muscle groups.  You will also notice that many of these exercises have contraptions and seats that keep you in place.  As a result, you do not engage muscles of the core.

Often times, functional training is also confused with the latest craze of high-intensity training (such as P90X) without any regard to proper from and technique.  The reason for the confusion is due to instructors calling it "functional training" (as well as "plyometrics," but that's a different topic) knowing that it's a buzzword.  The reality is, functional training derives its origins primarily through rehabilitation of joints and muscles that were significantly injured.  Therefore, functional training exercises should be controlled and incorporate strict form and technique to prevent injury and recover from sustained injuries. 

Functional training is also very ideal for sport specific movements.  In particular, you can use a device known as a functional trainer (on the left in the picture provided). A functional trainer can mimic movement of sports such as tennis and golf.  It will drastically improve your control as you strike the ball.  More athletes of all kinds, including football and baseball athletes that are known to just lift "heavy" are going more functional.

In 2009 a study published in the Journal of Strength and Conditioning Research states, "Functional users had a 58% greater increase in strength over the fixed-form group [machines and benches]. Their improvements in balance were 196% higher over fixed and reported an overall decrease in joint pain by 30%."  This is where functional training is beneficial for all types of people.  You know what I am talking about.  When you get older, joints begin to hurt more and balance is no longer taken for granted.  Therefore, you must incorporate functional training (not just "lift weights" in the traditional sense) to improve function.

Besides using a functional trainer, you can use stability balls, wobble boards, balance discs, kettlebells, resistance tubes, and medicine balls to do functional training.  By the way, it just so happens that Fitness Together uses all of these contraptions.  Moreover, under the guidance of a FT trainer, you will perform these exercises correctly.

written by
Kelly Huggins
Exercise Science, B.S.
NPTI Instructor