Training for Strength and Power: Functional Training – Institute of Nutrition and Fitness Sciences

Functional training has gained popularity as a method that enhances everyday activities through exercises mimicking real-life movements. Unlike traditional strength training, which often isolates muscles, functional training focuses on multi-joint movements that improve strength, balance, and coordination. However, it’s important to understand that functional and non-functional training is not a black-and-white issue; both have their merits, and the fitness industry sometimes oversells the benefits of functional training.

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Why Functional Fitness Is Important for Everyone?

What is Functional Training?

Functional training includes exercises targeting multiple muscle groups and joints, promoting movements relevant to daily life. Common exercises involve squats, lunges, push-ups, and kettlebell swings. According to the American Council on Exercise (ACE), functional training aims to enhance one’s ability to perform daily tasks more efficiently and safely (ACE, 2016).

This training method differs from traditional strength training because it emphasizes movement patterns rather than isolated muscles. By incorporating real-life motions, functional training supports the body’s natural biomechanics, making day-to-day activities easier and safer. For example, lifting a grocery bag, climbing stairs, or bending to pick up objects are movements that benefit from functional strength. This focus on practical strength and mobility explains why functional training has become increasingly popular among people of all ages and fitness levels.

Key Principles of Functional Training

1. Multi-Joint Movements

Functional training incorporates exercises that engage various muscle groups simultaneously, reflecting the complexity of daily activities. A study by Sato et al. (2018) shows that multi-joint exercises improve overall functional performance compared to isolation exercises. These movements often involve the coordination of upper and lower body muscles at the same time, enhancing efficiency and strength. Multi-joint exercises mimic everyday actions, allowing the body to move more effectively during daily routines.

2. Core Stability

A strong core is essential for balance and stability during everyday tasks. Functional training emphasises core engagement through stabilisation exercises, which McGill (2007) highlights as vital for injury prevention and athletic performance. Core stability ensures that the body maintains proper posture and alignment while performing movements, reducing the risk of strain or injury. Engaging the core during functional exercises also improves overall strength, making activities like bending, lifting, and twisting safer and more controlled.

3. Balance and Coordination

Functional training enhances proprioception and coordination, reducing the risk of falls and injuries. Exercises like single-leg deadlifts and balance training improve stability and control (Kibler et al., 2006). By challenging balance and coordination, functional training strengthens not only muscles but also the neurological pathways that control movement. This holistic approach to fitness ensures that the body moves efficiently and safely in everyday life.

4. Variety and Adaptability

Functional training programs can be tailored to meet individual needs, making them suitable for all fitness levels. This flexibility allows trainers to modify exercises based on specific goals and limitations. Whether someone is recovering from an injury, seeking general fitness, or training for sports performance, functional training can be adapted accordingly. The variety of exercises available also prevents workout monotony and keeps individuals engaged and motivated over the long term.

Benefits of Functional Training

a) Improved Strength for Daily Activities

Functional training enhances overall strength for everyday tasks. A study by Paine et al. (2015) found significant improvements in participants’ abilities to lift and carry objects after functional training. By targeting multiple muscle groups simultaneously and emphasizing movement patterns used in daily life, functional training ensures that strength gains translate directly to practical activities. This makes everyday tasks feel easier and less physically taxing.

b) Enhanced Injury Prevention

Functional training reduces injury risk by addressing muscle imbalances and weaknesses. Strengthening muscles involved in common movements supports joints and connective tissues (Bahr et al., 2010). However, traditional strength training also effectively prevents injuries, indicating that both approaches can coexist. A well-rounded fitness routine may combine functional and traditional strength exercises to maximise overall resilience and reduce the likelihood of injury in daily activities or sports.

c) Increased Mobility and Flexibility

Functional training includes dynamic movements that enhance flexibility and range of motion, leading to better posture and reduced stiffness (Behm & Chaouachi, 2011). Improved mobility not only makes daily movements easier but also reduces discomfort and the risk of injury. Functional exercises encourage natural movement patterns that maintain joint health and muscular elasticity over time.

d) Time Efficiency

Functional training workouts are often shorter and more intense than traditional sessions, making them appealing for busy schedules. The combination of strength, balance, and cardio maximises workout efficiency. By engaging multiple muscle groups in a single exercise, functional training allows for comprehensive workouts in less time, delivering substantial fitness benefits without requiring hours at the gym.

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Conclusion

Functional training is an effective way to build strength and improve performance in everyday life. While it offers many benefits, it’s crucial to acknowledge that functional and non-functional training are not mutually exclusive; both have roles in a well-rounded fitness regimen. Overselling the advantages of functional training can lead to misconceptions. Ultimately, incorporating elements of both functional and traditional strength training can yield comprehensive results, promoting overall fitness and well-being.

By focusing on multi-joint movements, core stability, balance, coordination, and adaptable exercises, functional training empowers individuals to move more efficiently and safely in their daily lives. It improves strength, flexibility, mobility, and injury resilience while remaining time-efficient. For anyone seeking practical, effective fitness, functional training is a valuable component of a balanced exercise program, complementing traditional methods and enhancing overall quality of life.

References:

American Council on Exercise (ACE). (2016). ACE Functional Training Study.

Bahr, R., et al. (2010). Injury prevention in sports: a systematic review of the effectiveness of training interventions. British Journal of Sports Medicine.

Behm, D. G., & Chaouachi, A. (2011). A Review of the Acute Effects of Static and Dynamic Stretching on Strength and Power Performance. European Journal of Applied Physiology.

Kibler, W. B., et al. (2006). The role of core stability in athletic function. Sports Medicine.

McGill, S. (2007). Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal.

Paine, R. S., et al. (2015). Functional Training: A Review of the Evidence for its Effectiveness in Improving Functional Performance. Journal of Strength and Conditioning Research.

Sato, K., et al. (2018). Effects of multi-joint and single-joint resistance exercise on functional fitness in older adults. Journal of Aging and Physical Activity.