Functional Training

Everybody has a different reason for adding an exercise routine to their list of things to do, whether it’s to lose weight, tone their muscles, or improve their mental health. But sometimes we also just need a way to feel better throughout the day and make sure we’re able to function more easily and safely. That’s where functional training comes in.

It seems that this type of training has increased in popularity recently, but the truth is that it has been around for a long time. Developed by physical therapists, functional training was originally intended for people recovering from an accident or injury. The fitness field has since adapted it into a more universal program that just about anyone can use.

What is functional training?

Functional training includes weight-bearing exercises that focus on strengthening your core and back muscles. Many of the exercises simulate movements you make in everyday life, such as pushing, pulling, squatting, rotating, and carrying, to improve your strength, stability, and mobility.

When completing functional exercises, you want to mimic the activity you’re trying to improve as much as possible, matching muscle contraction, speed, and motion. Functional training programs may include exercises such as dumbbell rows, pull-ups, planks, overhead presses, burpees, and more.

What are the benefits of functional training?

Improves your everyday life

Functional training is most likely to improve the quality of your everyday life, because it’s specifically made to improve the movements we make every day.

Increases muscle memory

Because functional training often focuses on mimicking one or a couple of activities, your body becomes quicker and more effective at completing the motions necessary for that activity.

Includes low impact exercises

Many functional exercises are low impact, making them great for beginners without worrying about injury or joint pain.

Increases flexibility and coordination

Functional training helps improve flexibility and coordination by offering exercises that enhance your range of motion for specific activities.

Improves balance and posture

Functional training strengthens multiple muscles at once, including your core and back, which helps improve posture and balance.

Decreases joint pain

Functional exercises mix personal training and physical therapy, restoring the body, including the back, knees, and neck, to make everyday tasks easier to accomplish.

Lowers risk of injury

By strengthening your body to complete daily tasks safely, not just the muscle but the surrounding ligaments, functional training reduces your risk of injury.

Who is functional training for?

Anyone can participate in a functional training program, as long as you start at an intensity that works for you and the exercises are tailored to your needs and fitness level. Functional training may be recommended for pre and post-natal women as well as individuals recovering from an injury or coming off a physical therapy rehab program.

Creating a functional training program at Synergy Fitness

The best way to strengthen yourself for a specific activity is to do the activity. Here are some tips for choosing the best functional exercises for your workout:

• Start at an intensity level that is safe for you.
• Include exercises that improve flexibility, strength, balance, and endurance.
• Progress to higher intensities slowly over time.
• Start with free weights and resistance bands, and work your way up to exercise machines.

If you’re not sure where to start or need help planning your functional training routine, stop into Synergy Fitness in East Amherst to learn more.