Functional training

Functional training

Let us know about functional training. There was a time when gyms had only a set of dumbbells and a few machines. It was believed that those who come to the gym for exercise, their desire is to become a bodybuilder. As time changed, fitness started to be seen as an integral part of life. People’s perception changed, then it was believed that everyone should exercise regularly , irrespective of age or gender. Irrespective of the state of health of a person, he must exercise according to his capacity.

Technology also developed in the field of fitness, which changed the styles of exercise. New technology has made exercise that previously seemed difficult, attractive and enjoyable. People were introduced to new styles of exercise, such as CrossFit , HIIT , circuit training, and kettlebell workouts, which were much more effective than previously performed exercises. These styles proved to be very effective in terms of weight loss , muscle building, increasing strength and improving overall health.

There were many exercises like biceps curl, bench press or dumbbell fly, which could develop targeted muscles in the body, but they were not helpful in increasing physical strength. Keeping this in mind, functional training was started. Any exercise that helps you in your daily routine is called functional exercise. Whether it’s lifting heavy items around the house or pushing a bed from one corner to another, these are all part of functional training, which requires functional strength.

Benefits of functional training

Functional training
Functional training

The trend of functional training has increased rapidly. It can be said to be affected by these two points.

  • Rehabilitation programs run for the disabled, under which they are prescribed some exercises, so that they can regain strength in their limbs.
  • From sports, where athletes incorporate functional training into their workouts to improve their performance.

By incorporating function training with daily exercise and yoga, you can get the following benefits.

Exercises  like daily activities : These exercises are just like the daily activities we do The practice of these exercises brings strength to the muscles and joints and increases flexibility in them. 

Increase  in muscles :  With continuous effort of any exercise, you become used to it and can repeat it at a faster pace than before. Due to this, energy also takes less with time. Continuous exercise leads to muscle growth.

Beneficial  for core muscles : Core muscles play a role during most functional training exercises In this, tension is generated on the abdominal and lower back muscles, which increases the strength of the core.

Improves flexibility and coordination :  Functional training requires the body to move in all directions These exercises improve body movement and coordination.

Improves body balance , stability and posture : Controlled movement of the body in all directions with the help of core muscles increases balance and stability  . For example, lower back strengthening exercises not only strengthen the target muscles but also improve posture.

Reduces joint pain : For people who suffer from joint pain or back pain, functional training exercises can be very beneficial . These exercises, based on physical therapy, are designed to make life easier. With these exercises you can give strength to those organs in which you feel some kind of problem.

Lower risk of injury : Functional training strengthens your muscles as well as the surrounding joints and tissues. Improved fitness exercises along with physical coordination can reduce the risk of muscle strain and injury .

Can reduce fat : Exercising many parts of the body at the same time burns more calories . This removes unnecessary fat which helps in reducing weight.

Low Intensity of Exercise : Unlike CrossFit or high-intensity exercises, functional training is a combination of low-intensity exercises. That is, it does not put too much pressure on the joints and muscles.

Who Can Benefit From Functional Training? – How can I get benefits from functional training?

A moderate exercise and strength training program is a better option for people who are already in good health and in good physical shape. But people with physical problems who haven’t exercised in a long time are increasingly benefiting from functional training exercises.

People who are pregnant, suffer from chronic pain in the back or other joints of the body, or have other long-term illnesses can also benefit from functional training. There have been many cases where people suffering from tennis elbow , golfer’s elbow , herniated disc, rotator cuff etc have benefited quickly from functional training exercises.

Types of Functional Training Exercise

There are many variations of functional training that target different muscle groups. Most of these exercises do not require any equipment. Equipment can also be used to perform certain exercises. It is better to do these exercises under the supervision of trainers. The presence of trainers will help you know the correct technique of the exercises.

Don’t forget to warm up before and stretch after exercise . This reduces the risk of injury during exercise . Information is given below about some exercises of functional training, which can be used with proper technique to get maximum benefits.

push – ups

This is an exercise which is mentioned in almost all types of fitness programs. Push-ups don’t require additional equipment (though, there are many variations you can do with dumbbells and machines). This is a simple exercise that can be done anywhere.

Beginner level people should start push-up exercise in this way.

  • Lie down on your stomach on the mat.
  • Keep your hands below the shoulders.
  • Now bend your knees. If you want, you can spread your legs completely and bring full weight on the toes also.
  • Now straighten the hands and lift the entire body upwards from the mat. Do not lock the elbows.
  • Your body should be in a straight line from head to knees. Your hips should also be in the same line, not up or down.
  • Bending your elbows, bring the body downwards again. This is a rap.
  • You can do three sets of 8-10-13 reps of this exercise respectively.

suitcase or dumbbell squat

During weighted squats exercise, you have to keep the barbell behind the neck or on your collarbone. On the other hand, if you do this exercise with dumbbells or kettlebells, then these equipments need to be kept at shoulder height.

The dumbbell squat is a little different, in that you lift and hold a dumbbell in both hands by your side. The exercise should be done in this manner.

  • Hold a dumbbell or kettlebell in both hands.
  • Keeping your back straight, bend your knees and come into a squat position.
  • Make sure that the knees are not going past the toes.
  • Now straighten your knees and come back to the previous position. This is a rap.
  • Do three sets of 12-15 reps of the exercise.

step up _

Step-ups are one of the most beneficial exercises for many muscles. Climbing up and down from a platform during this exercise improves balance and coordination between the two legs. This exercise is very beneficial for the glutes, legs and core muscles along with the hips. Use the following method to perform the exercise.

  • Hold dumbbells in both hands.
  • Now stand in front of a platform or bench. Maintain an arm’s length between you and the bench.
  • Now keep one leg on the bench, then keep the other leg as well. But keep in mind that the entire weight should be on the leg which is placed first.
  • Come down in the same way and come back to the original position. This is a rap. Repeat the same exercise with the other leg.
  • Try to do 15-20 raps in the beginning and gradually increase it.

Tips  : Before climbing the platform, make sure that it is stable and does not move at all when you go up.

medicine ball throw

It is a very popular exercise among sportsmen and athletes. This exercise gets the upper body moving, while the lower body remains stationary. This is a good exercise for the core. For this exercise, bend the legs and move backwards and keep the upper part straight with the help of the knees. Hold a ball in both hands and move it behind your head. Now straighten the hands and throw the ball towards the wall with full force. After one set of ball throws, turn around and target another part of the body from a different angle.

side lunges

In place of walking lunges or backward lunges, you can also use side lunges as a variation. This exercise is beneficial for the muscles of the legs as well as the muscles of the hips and glutes. For this exercise, first stand straight. Now extend your right leg as wide as possible. Now come back to the original position and repeat this exercise with the other leg as well.

single leg hip raise

Working sitting at one place all day causes the spine to shrink over time, which later becomes a serious problem. This exercise helps in stretching the lower back and glutes. Keeping one knee bent, place one foot on the bench. Keep the other leg straight. Place your hands near your back and push your feet off the bench and lift your body with your hips. Stop for a moment and then come back to the original position. Repeat this exercise with both legs.

beer crawl

Bear crawl is one of the simple and effective functional training exercises. During this exercise, the muscles of the whole body come into active state. It also helps in improving the coordination between hands and feet. Rest the body on the ground with both hands and feet and move forward with the help of these. Begin to lunge forward using left hand with right foot, and right hand with left foot. To avoid any unnecessary tension during the exercise, keep the back straight and the abdomen tight.


You can end the day’s functional training with plank exercises. This exercise can enhance balance and stability throughout the body. Also it is a tremendous exercise for the core muscles. For the exercise, lie straight on the floor on your stomach. Bringing both the hands to the side, bend them and with the help of the forearm or forearm, lift the whole body and keep all the weight on it. Stay in a straight line from head to toe. Breathing normally, keep your body stable in this position for at least one minute. If you want, you can keep the body stable in this state according to your ability.

ips and precautions for functional training

For functional training, you do not need special machines and dumbbells, so these exercises can be done anywhere. These exercises are tailored to your fitness goals. However, before starting the exercises of functional training, some points need to be given special attention.

  • Incorporate exercises into your routine that help increase your strength, balance, and flexibility.
  • Even if you have recently had an injury or illness or you are physically fit, still consult a doctor once before exercising.
  • A full range of functional training exercises can target every part of the body, so include all exercises in your fitness program.
  • Greater gains can be achieved by combining weight training and bodyweight exercises with a functional training program .

Conclusion  :

Functional training is beneficial for players as well as those who have any kind of problem in the body. There is a lot of variety in these exercises which makes it quite interesting and effective. You can also change different forms of exercise as per your ability. You should consult your doctor once before incorporating any kind of exercise into your routine, especially if you have had any serious illness or injury in the recent past.