Functional Training

One of the most popular fitness buzzwords over the last few years has been “functional training.” It is oftentimes used to talk about a specific exercise or style of training as being useful for everyday life. If you Google functional training, the results you find might say things such as, “a type of training that prepares your body for daily activities” or “a type of exercise that looks like movements you make in your daily life.” While I agree with these definitions, I must caution on some common misinterpretations of them. 

A popular misinterpretation in the functional training world is that movements historically belonging to the bodybuilding/muscle-building realm are not functional because they do not mimic an everyday movement. These include exercises like bicep curls, chest flys, or any other isolation exercise. They argue that exercises like squats or deadlifts are more functional because you squat down onto a chair or pick up heavy boxes much more frequently. Advocates of functional training also would prioritize challenging balance in unique ways. These might include wobble boards, squats on a bosu ball, or standing on uneven platforms.  They reason balance is a much more crucial skill than trying to increase muscle mass.

How to know if your training is functional…

What, then, actually is “functional” training? That all depends on what your function is! If you are a parent of young children, your main function is probably constantly carrying bags, toys, snacks, etc., and picking your children up. In that case, bicep curls would be a functional exercise for you. You need strong biceps to carry objects and pick up your kids! If you are an athlete (of any age), jumping, change of direction, and being adaptive on your feet is your main function. Therefore, balance exercises, explosive training, and mobility work are going to be functional for you. If you are a tradesman or work with your hands a lot, training the forearm muscles may be functional for you. This helps in prevention (or treatment) of hand, elbow, or wrist pain. These are only some examples of how “functional” training is going to look different for everyone!

Next time you think about functional training, remember any exercise can be functional if it helps you prepare to function better! For example, increasing muscle mass around the shoulder may help you function easier without preparing you for a daily activity. The shoulder can easily get injured if not properly supported when performing occasional functions. Think of pulling down that heavy Christmas tree box from the attic once a year. This is why strengthening the shoulder with lateral raises can be just as functional as any traditional exercise. Of course, traditional exercises like squat or deadlift variations are beneficial for everyone, some less common exercises can be just as beneficial depending on your needed function!

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