Maximizing Your Workout with Functional Training Exercises

by Nicole Abigail

Functional training exercises are an effective way to exercise your body for better strength, agility and coordination. These exercises involve the use of multi-joint movements, which in turn increase the efficiency and effectiveness of your workout. Here are some tips for maximizing the benefits of functional training exercises:

1. Focus on Core Strength

Core strength is critical for all types of functional training exercises. Attacks, twists and lifts all involve core strength. You can improve your core strength with targeted exercises such as planks, mountain climbers and bridges.

2. Use Variety

Using a variety of different exercises enables you to target different muscle groups and engage your entire body. A mix of squats, jumping jacks, lunges and deadlifts will each produce different results and help maximize the effectiveness of your workout.

3. Push Your Limits

For best results, it’s important to push yourself outside of your comfort zone during functional training exercises. Try increasing the resistance or repetition to build muscle and burn fat. If a workout starts to get too easy, change it up and challenge yourself.

4. Incorporate Cardio

In addition to building strength and agility, functional training exercises provide a great opportunity to burn calories and get your heart rate up. Incorporating cardio activities such as jumping jacks, burpees and running further enhance the benefits of functional training.

5. Take Rest Days

It’s essential to allow your body time to rest and recover between bouts of functional training exercises. Doing too much in a short amount of time can actually do more harm than good. Try to take at least one day off from working out per week.


Functional training exercises are an effective, multi-faceted way to exercise your body. With a focus on core strength, variety, pushing your limits, incorporating cardio and taking rest days, you can maximize the benefits of this type of workout.

What type of equipment is required for functional training exercises?

Functional training exercises usually require various combinations of kettlebells, medicine balls, power bands, dumbbells, and battle ropes. Balance boards, agility ladders, and foam rollers can also be used as needed.

What are some examples of functional training exercises?

1. Squats

2. Lunges

3. Step-Ups

4. Burpees

5. Plank Holds

6. Glute Bridges

7. Push-Ups

8. Pull-Ups

9. Core Rotations

10. Medicine Ball Slams

What is the difference between functional training and traditional training?

Functional training focuses on specific movements with the goal of improving one’s ability to perform everyday activities, as well as sports movements. Traditional training is more focused on lifting weights and using machines in a gym setting. Functional exercises focus on multi-joint movements that involve more than one muscle group, and can often be completed using bodyweight or simple props. Traditional exercises generally use gym equipment and focus on single joint movements.

What are the benefits of functional training compared to traditional training?

1. Improved Coordination: Functional training can involve movements which require complex coordination, improving the ability to work multiple muscle groups simultaneously. This improved coordination carries over to daily life and can improve balance, agility, speed, and agility.

2. Reduced Injury Risk: Since functional training involves working the whole body, it helps strengthen weak areas which may cause injury during traditional training. In addition, functional training is low-impact, which minimizes strain on joints and connective tissues.

3. Improved Performance: Functional training exercises replicate the same movements and activities performed in sport, thus improving coordination and helping athletes perform better.

4. Greater Variety: Traditional training centers around strength and appearance, rather than function. Functional training offers a greater variety of exercises and movements that emphasize movement patterns. This helps strengthen multiple muscle groups which can give you a more comprehensive fitness program.

5. Increased Core Strength: Since functional training focuses on the core musculature, it helps improves core stability and strength which can carry over into everyday life. Strengthening the core helps improve posture, balance, and stability.

Which is better, functional training or traditional training?

This really depends on the specific goals of the individual. Functional training focuses on movements and exercises that are usable in everyday life activities and sports, while traditional training focuses on exercises that primarily build strength, such as weight lifting. It is important to consider both types of training to determine which one is most appropriate for the individual’s goals.

Which type of training yields better results – functional training or traditional training?

The answer to this question will depend on the goals of the individual. Traditional training focuses on isolating certain muscle groups, while functional training focuses on using multiple muscle groups at once to perform a more complex movement. If an individual’s goal is to improve overall strength, balance, coordination, and mobility, then functional training may be better suited. On the other hand, if an individual’s goal is to improve muscle size and definition, then traditional training may be more effective.

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