Understanding Functional Training

Your existing workout regimen might actually be hindering your progress. Many individuals experience the frustration of following a fitness plan without seeing improvements, often feeling more fatigued and sore as time goes on. This situation is common, and many fail to recognize that their training methods could be the issue.

Why do you engage in physical activity? Most likely, you aim to enhance your appearance, maintain good health as you age, and boost your daily energy levels. If that resonates with you, let’s explore the concept of functional training.

What is Functional Training?

Functional training is a term that has gained popularity recently, but it often comes with misunderstandings. In essence, it involves moving your body in ways that align with its natural capabilities, enhancing your overall ability to perform everyday tasks.

According to NASM, “Functional training is a type of training that focuses on movements that help you function better in your everyday life…. Our bodies were designed to move in various patterns such as pushing, pulling, hinging at the hips, squatting, lunging, and rotating. The goal is to keep muscles functioning as intended.”

Consider this: How frequently do we need to lift something as heavy as 500 pounds from the ground? Rarely, if ever. Yet many dedicate years to improving that specific lift. Conversely, how often do we need to perform movements like rotating, jumping, or lifting moderately heavy objects? Likely, these are daily occurrences.

Functional training emphasizes:

• Real-world movement patterns
• Enhancing stability and correcting imbalances
• Holistic strength development
• Full range of motion
• Injury prevention

Traditional gym workouts often worsen the muscle imbalances created by prolonged sitting, leading to stiffness, poor posture, and an increased risk of injury. Focusing solely on isolation exercises, like bicep curls, trains your body to move in a way that doesn't reflect how we naturally function in daily life.

To be truly fit, we must prioritize frequent movement throughout the day rather than relying on a single intense workout. While aesthetic goals are important, prioritizing how you feel and move will yield better long-term results, including improved appearance.

Integrating Functional Training into Your Routine

Although I have enjoyed bodybuilding-style training for a decade and seen results, I believe understanding functional training can provide an even greater advantage. Strength training is crucial, yet true fitness encompasses more than isolated lifts that neglect balance, rotational strength, and endurance.

“Restricting yourself to a singular training style is unnecessarily limiting. Each training system has unique benefits. No single approach can encompass the entirety of what fitness entails.” — Adam Sinicki, Functional Training and Beyond

Getting Started with Functional Movement

Functional movement is versatile and can take many forms. Here are some foundational movements to consider:

• Walking: Aim for at least 8,000 steps daily to enhance health.
• Functional Strength Training: Focus on natural movements such as squats, deadlifts, pulls, and pushes. While isolation exercises have their place, ensure you include compound movements for a more functional approach.
• The Big Five: Prioritize squats, deadlifts, bench presses, barbell rows, and overhead presses.
• Turkish Get Up: This movement is excellent for practicing getting up and down from the floor while holding an object overhead.
• Single-leg and Single-arm Work: Incorporate these for balanced strength.

Importance of Standing and Mobility

Minimizing prolonged sitting is essential for health; strive to stand more than you sit. Additionally, mobility training ensures your joints can move safely through their full range, which is vital for strength expression.

Incorporate mobility work into your daily routine and consider the “Grease the Groove” method from Pavel Tsatsouline, which encourages performing low-volume exercises multiple times a day. For example, doing a few bodyweight squats throughout the day can be highly beneficial.

Conclusion

Transforming your health can start with small, manageable habits. To support your journey, sign up for my free weekly newsletter, Momentum. Each week, you'll receive a new habit to implement along with insights on its significance and practical tips. This resource is designed to help you build momentum toward a healthier, happier life.

Chapter 2: The Role of Exercise Variation

To maximize your progress, consider how frequently you should switch your exercises.

The first video, When To Switch Exercises For Maximum Muscle Growth, discusses strategies for optimizing your workout routine and achieving better results.

The second chapter explores the drawbacks of constantly changing your exercises.

In the video titled Changing Exercises Cripples Your Progress... With 8 Different Ways!, you'll learn about the potential pitfalls of frequent exercise changes and how to maintain steady progress.