What can functional fitness training do for you? Plus 5 exercises to get started at home

The importance of being active is undeniable, but that doesn’t mean you need to make exercise your newest hobby or undergo a major overhaul of your life. The goal of functional fitness is to increase your quality of life and decrease your risk of injury during everyday activities. This goal can be attained by exercising multiple muscle groups at the same time. Functional fitness is beneficial for everyone, regardless of age and fitness level, and can be done in the comfort of your own home. Below, we share all about functional fitness and give some examples of how you can practice functional fitness at home.

All about functional fitness

Functional fitness is exactly what it sounds like – exercise that assists with your everyday functioning. These exercises target multiple muscle groups in the body simultaneously, mirroring how you would use these muscle groups during everyday tasks. As a result, your quality of life will increase, as common physical tasks can be completed more easily and with significantly less risk of injury. We recommend that you complete a variety of functional fitness exercises at least 3 days a week for optimal results.

Functional fitness is highly accessible, as there is a wide variety of options and flexibility within your routine. There is no gym membership needed, as these exercises can be done from anywhere. Using equipment such as weights, resistance bands, fitness balls, etc. can be helpful within your workouts, but there are plenty of movements utilizing only your bodyweight that are just as effective. Exercises such as planks, squats, lunges, and rows all strengthen multiple muscle groups and can be done without any equipment. And these don’t only include “typical gym exercises”, as activities such as tai chi, pilates, and yoga are also filled with movements that assist with building functional fitness.

Benefits of functional fitness

When it comes to functional fitness, there are countless benefits to be reaped. The benefits fall under two main categories: improved movement and improved physique. Read on for more detailed descriptions of what functional fitness has to offer.

Improved movement

Functional exercises are based on movement patterns, not isolated muscle actions. When practiced regularly, these exercises can enhance your overall movement capability. Functional exercises have been shown to improve balance, agility, and muscle strength, which are all important to attain while completing everyday activities. As a result, those tasks become easier, and the risk of injuring yourself is significantly lower. Aside from everyday tasks, functional fitness will help you perform at your highest level when it comes to doing anything active. Practicing movement patterns improves the overall health of your muscles in a way that typical strength training cannot. Whether you’re an athlete or far from it, functional training will help you move in the most efficient way possible.

Improved physique

As stated above, functional fitness has added benefits for your muscles that typical strength training does not possess. Using multiple muscle groups at the same time increases lean muscle mass, resulting in a more lean overall appearance. Functional training also can help increase your aerobic (lung) capacity while giving you the opportunity to burn more calories. In fact, functional training typically burns more calories than traditional strength training because it uses more of the muscles at one time – any time you are using more muscles, you are consuming more oxygen and burning more calories. So if you’ve been feeling like you haven’t been able to reach your fitness goals in the way you want to, functional fitness may be a great method to try.

Functional fitness exercises

There is a huge variety of options when it comes to choosing the functional movements that are right for you. The goal is to choose exercises that strengthen your muscles in the same way they are used in everyday tasks. Here are 5 movements that use multiple joints and muscles that are perfect for someone looking to start their functional fitness journey, and all but one can be done without any additional equipment.

Downward facing dog

A movement frequently used in yoga practices, practicing downward dog is a great way to build functional fitness. Downward dog requires you to support your body weight, a function often used in everyday life.

Tips:

Start in a table position, on all fours, hands and knees, and walk the palms just out in front of the shoulders.

Lift the hips up high, and straighten your legs as much as possible, so your body forms a triangle with the ground.

Hold and breathe the position for however long feels comfortable for you, using 5-10 breaths as a guideline.

Release onto the knees to come out of the posture. Repeat many times throughout yoga practice or 3-4 times during the day to stretch and elongate the entire body.

Plank

Planks are another movement that requires you to support your body weight, making it great for building overall strength. Additionally, getting into and holding the plank position requires mobility and balance, which is helpful for getting up off the floor.

Tips:

Start on all fours with your palms planted on the ground and your knees bent slightly further than 90 degrees.

Push up from your hands and feet, extending your arms and legs, and keep your core tight. Your body should form a straight line from head to toe.

Hold for as long as you feel comfortable, starting with 30 seconds-1 minute for 3-4 sets as a guideline.

Squat

Squats train the muscles used when rising up and down from a chair or picking up objects off of the ground. These actions are done very frequently, making the squat one of the best functional fitness exercises you can choose.

Tips:

Start standing up straight with your feet shoulder-width apart and your arms down at your sides.

Bend your knees and squat down, pushing back into your hips, as if you’re about to sit in a chair. Raise your arms in front of you.

When your thighs are parallel to the ground, pause and push through your heels, extending your legs and returning to the starting position.

Repeat as often as you feel comfortable, starting with 3-4 sets of 10-15 reps as a guide.

Lunge

Lunges are another great exercise to help prepare your body for common activities, including vacuuming, yard work, and simply getting up off of the ground. Additional benefits include strengthening your quadriceps and promoting mobility in your knee joints.

Tips:

Start with keeping one leg in place and step out with the other leg, splitting your stance so your legs form a triangle with the ground.

Not moving your feet, lunge forward on your leading leg. When your leg forms a 90-degree angle with the ground, return to start.

Repeat as often as you feel comfortable, starting with 2-3 sets of 10-15 reps on each side as a guide.

Deadlift

Deadlifts target multiple leg muscles while helping you practice the hip hinge. Implementing this exercise will allow you to pick up items from the ground more easily.

Tips:

Start with a dumbbell in each hand resting on your thighs.

With a slight bend in your legs, hinge at the hips. The weights should slowly drop down in front of you, close to your body, as you go. Return to start.

Repeat as often as you feel comfortable, starting with 3-4 sets of 10-15 reps as a guide.

There are plenty more functional fitness exercises that target the same muscle groups as listed above. These exercises should be used as a guideline, as they are typically beginner friendly. However, every body is different, so always trust how your body feels and do the exercises that feel best for you!

Conclusion

Functional fitness is a great way to stay active and increase your quality of life without making dramatic changes to your routine. These exercises are extremely accessible and adaptable, as the movements themselves are low risk, and practicing them significantly lowers your chance of getting injured during everyday tasks. Functional fitness is beneficial for people of all ages and experience levels, and will be sure to help you achieve your fitness goals no matter what they are!

Sophie Labbee

09 May 2024, 7 min read