Functional strength training is an effective and efficient way for beginners to improve overall fitness, mobility, and stability while reducing the risk of injury. It offers a full-body workout that mimics daily activities, making it an excellent option for those who want to increase their overall physical functionality. In this article, let’s look at what functional strength training is, how it can benefit you, and how you can get started with it.
What Is Functional Strength Training?
Functional strength training is a type of exercise that focuses on movements that mimic daily activities and improve an individual’s ability to perform them with ease. It is different from traditional weightlifting or bodybuilding exercises that focus on specific muscle groups in isolation.
Functional training is a type of exercise that focuses on movements that mimic everyday activities, such as pushing, pulling, squatting, and rotating. Rather than isolating specific muscle groups, functional training works multiple muscle groups at once, resulting in a full-body workout that improves overall strength, endurance, and flexibility.
How Does Functional Strength Training Help Beginners?
For beginners, functional strength training can be an effective way to improve overall fitness, as it can help increase flexibility, mobility, and stability while reducing the risk of injury. Functional training exercises are designed to work multiple muscle groups at once, resulting in a full-body workout that improves overall strength and endurance.
By incorporating functional training into a workout routine, beginners can also develop a better understanding of their body and how it moves, which can help improve overall body awareness and balance. This is particularly beneficial for those who are just starting with exercise and may not have a lot of experience with physical activity.
Primary Movements In Functional Training
The primary movement patterns in functional training include:
- Upper body pushing: exercises that involve pushing weight away from the body, such as push-ups, dumbbell bench presses, and standing shoulder presses.
- Upper body pulling: exercises that involve pulling weight towards the body, such as pull-ups, dumbbell bent-over rows, and lat pulldowns.
- Lower body squats: exercises that involve bending at the knees and hips to lower the body, such as goblet squats, back squats, and front squats.
- Lower body hinge: exercises that involve bending at the hips to hinge the body forward, such as kettlebell deadlifts, Romanian deadlifts, and conventional deadlifts.
- Lower body lunge/split stance: exercises that involve stepping forward or backward with one leg and lowering the body, such as forward lunges, reverse lunges, and curtsy lunges.
- Core exercises: exercises that involve stabilising the trunk of the body, such as planks, dead bugs, and side planks.
Benefits of Functional Training
Functional training has several benefits for beginners, including:
- Improved neuromuscular efficiency: functional training improves the communication between the brain and muscles, resulting in better control and coordination of movements.
- Increased mobility: functional training involves movements that spread across all three planes of motion, resulting in increased flexibility and range of motion.
- Enhanced athleticism: functional training integrates unsupported compound and structural exercises that increase the demand on core muscles for stability, resulting in improved overall athleticism.
Highlights:
Functional training is a type of exercise that focuses on everyday movements and works multiple muscle groups at once. The primary movement patterns include upper body pushing and pulling, lower body squats and hinges, lunges/split stances, and core exercises. Functional training improves neuromuscular efficiency, mobility, and athleticism, making it an effective and efficient way for beginners to improve overall fitness.
Functional Training Exercises For Beginners
In this section, we will provide a list of functional training exercises that are suitable for beginners. These exercises are designed to work multiple muscle groups at once, resulting in a full-body workout that improves overall strength, endurance, and flexibility. We will include exercises that focus on upper body pushing and pulling, lower body squatting and hinging, lunges/split stances, and core exercises. By incorporating these exercises into a workout routine, beginners can improve their overall fitness and functionality.
Upper Body Pushing Exercises
Push-ups: a classic exercise that works the chest, shoulders, and triceps.
How to perform:
- Start in a plank position with your hands shoulder-width apart on the ground, fingers facing forward, and toes tucked under.
- Keep your body straight and engage your core muscles.
- Lower your body towards the ground, bending your elbows and keeping them close to your sides.
- Stop when your chest touches the ground or your elbows reach a 90-degree angle.
- Push your body back up to the starting position by straightening your arms.
- Repeat for the desired number of reps.
Variations of push-ups can be performed by changing hand positions, such as wide push-ups, narrow push-ups, or diamond push-ups. In addition, beginners can start with push-ups from an elevated surface, such as a bench or step, to reduce the difficulty.
Dumbbell bench press: a variation of the bench press that uses dumbbells instead of a barbell, which helps improve stability.
How to perform:
- Lie flat on a bench with your feet flat on the ground.
- Hold a dumbbell in each hand, with your palms facing forward and your elbows at a 90-degree angle.
- Lift the dumbbells up, so they are directly above your chest, with your palms facing forward.
- Lower the dumbbells down to chest level, keeping your elbows close to your sides.
- Push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of reps.
Variations of the dumbbell bench press can be performed by changing the angle of the bench, such as an incline or decline bench press. In addition, beginners can start with lighter weights and focus on maintaining proper form before increasing the weight.
Standing shoulder overhead press: an exercise that works the shoulders and triceps.
How to perform:
- Stand with your feet shoulder-width apart and hold a barbell or two dumbbells at shoulder height with your palms facing forward.
- Engage your core muscles and keep your elbows close to your sides.
- Press the weight upward, fully extending your arms overhead, and exhale as you lift.
- Hold the weight for a brief moment at the top of the movement.
- Lower the weight back down to shoulder height while inhaling.
- Repeat for the desired number of reps.
Variations of the standing shoulder overhead press can be performed by changing the type of weight used, such as using dumbbells or kettlebells. Additionally, beginners can start with lighter weights and focus on maintaining proper form before increasing the weight.
Vertical chest press: a machine-based exercise that works the chest muscles.
How to perform:
- Adjust the seat height of the machine to a comfortable position.
- Sit on the machine with your back against the backrest and your feet flat on the ground.
- Grasp the handles of the machine, making sure your hands are shoulder-width apart.
- Push the handles forward until your arms are fully extended and the weight is lifted.
- Hold the weight for a brief moment at the top of the movement.
- Slowly lower the handles back to the starting position, allowing the weight to control the movement.
- Repeat for the desired number of reps.
Variations of the vertical chest press can be performed by changing the weight or adjusting the machine to different angles. In addition, beginners can start with lighter weights and focus on maintaining proper form before increasing the weight.
Shoulder push press: an explosive exercise that works the entire upper body.
How to perform:
- Stand with your feet shoulder-width apart, holding a barbell or two dumbbells at shoulder height with your palms facing forward.
- Engage your core muscles and keep your elbows close to your sides.
- Slightly bend your knees and dip your body down by bending your hips and knees.
- Explosively push the weight upward, extending your arms overhead while straightening your legs.
- Hold the weight for a brief moment at the top of the movement.
- Lower the weight back down to shoulder height while bending your hips and knees.
- Repeat for the desired number of reps.
Variations of the shoulder push press can be performed by changing the type of weight used, such as using dumbbells or kettlebells. Additionally, beginners can start with lighter weights and focus on maintaining proper form before increasing the weight.
Upper Body Pulling Exercises
Pull-ups: an exercise that works the back and biceps
- Grab a pull-up bar with an overhand grip that is slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your feet off the ground.
- Engage your back muscles and pull your body up towards the bar, bringing your chin above the bar.
- Pause for a brief moment at the top of the movement.
- Slowly lower your body back down to the starting position.
- Repeat for the desired number of reps.
Dumbbell bent-over rows: an exercise that works the back and biceps
- Hold a dumbbell in each hand with your palms facing in.
- Bend forward at the waist, keeping your back flat and your core engaged.
- Allow the dumbbells to hang straight down towards the floor.
- Pull the dumbbells towards your chest by bending your elbows and squeezing your shoulder blades together.
- Hold the position for a brief moment.
- Slowly lower the dumbbells back down towards the floor.
- Repeat for the desired number of reps.
Lat pulldowns: a machine-based exercise that works the back muscles
- Sit at a lat pulldown machine and grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
- Keep your core engaged and your back straight.
- Pull the bar down towards your chest by engaging your back muscles.
- Hold the position for a brief moment.
- Slowly release the bar back up to the starting position.
- Repeat for the desired number of reps.
Seated row: an exercise that works the back and biceps
- Sit on a rowing machine with your feet on the footrests and your knees slightly bent.
- Grasp the handles with an overhand grip.
- Keep your back straight and your core engaged.
- Pull the handles towards your chest by engaging your back muscles.
- Hold the position for a brief moment.
- Slowly release the handles back to the starting position.
- Repeat for the desired number of reps.
Straight arm pulldown: an exercise that works the lats and back muscles
- Attach a straight bar to a cable pulley machine.
- Stand with your feet shoulder-width apart and your core engaged.
- Grasp the bar with an overhand grip that is shoulder-width apart.
- Extend your arms straight out in front of you.
- Pull the bar down towards your thighs by engaging your back muscles.
- Hold the position for a brief moment.
- Slowly release the bar back up to the starting position.
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Repeat for the desired number of reps.
Lower body squatting exercises
Goblet squat: an exercise that works the quads, glutes, and hamstrings- Hold a dumbbell or kettlebell with both hands by the top of the weight close to your chest.
- Stand with your feet shoulder-width apart and your toes pointed slightly outwards.
- Engage your core muscles and keep your back straight.
- Lower your body down into a squatting position by bending your knees and pushing your hips back.
- Keep your chest lifted and your weight in your heels.
- Pause for a brief moment at the bottom of the movement.
- Push through your heels to stand back up to the starting position.
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Repeat for the desired number of reps.
Variations of the goblet squat can be performed by changing the type of weight used or by adjusting the stance, such as widening your feet or turning your toes more inwards or outwards. Beginners can start with a lighter weight or perform the exercise without any added weight until they feel comfortable with the movement.
Back squat: a classic exercise that works the quads, glutes, and hamstrings - Stand with your feet shoulder-width apart and the barbell resting on the back of your shoulders.
- Engage your core muscles and keep your back straight.
- Lower your body down into a squatting position by bending your knees and pushing your hips back.
- Keep your chest lifted and your weight in your heels.
- Make sure your knees are in line with your toes.
- Pause for a brief moment at the bottom of the movement.
- Push through your heels to stand back up to the starting position.
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Repeat for the desired number of reps.
Variations of the back squat can be performed by changing the stance, such as widening your feet or turning your toes more inwards or outwards. Beginners can start with a lighter weight or perform the exercise without any added weight until they feel comfortable with the movement.
Front squat: a variation of the squat that places more emphasis on the quads. - Hold a barbell in front of your shoulders with your palms facing upwards and your elbows up.
- Stand with your feet shoulder-width apart and your toes pointed slightly outwards.
- Engage your core muscles and keep your back straight.
- Lower your body down into a squatting position by bending your knees and pushing your hips back.
- Keep your chest lifted and your weight in your heels.
- Make sure your knees are in line with your toes.
- Pause for a brief moment at the bottom of the movement.
- Push through your heels to stand back up to the starting position.
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Repeat for the desired number of reps.
Variations of the front squat can be performed by changing the type of weight used or by adjusting the stance, such as widening your feet or turning your toes more inwards or outwards. Beginners can start with a lighter weight or perform the exercise without any added weight until they feel comfortable with the movement.
Overhead squat: an exercise that works the legs, core, and shoulders - Hold a barbell or a PVC pipe with a wide grip overhead.
- Stand with your feet shoulder-width apart and your toes pointed slightly outwards.
- Engage your core muscles and keep your back straight.
- Lower your body down into a squatting position by bending your knees and pushing your hips back.
- Keep your chest lifted and your weight in your heels.
- Make sure your knees are in line with your toes.
- As you lower your body down into the squat, keep the barbell or PVC pipe steady overhead.
- Pause for a brief moment at the bottom of the movement.
- Push through your heels to stand back up to the starting position, still holding the barbell or PVC pipe overhead.
- Repeat for the desired number of reps.
Variations of the overhead squat can be performed by changing the type of weight used or by adjusting the grip or stance, such as widening your feet or turning your toes more inwards or outwards. Beginners can start with a lighter weight or perform the exercise without any added weight until they feel comfortable with the movement.
Lower body hinge exercises
Kettlebell deadlift: an exercise that works the hamstrings, glutes, and lower back
- Stand with your feet shoulder-width apart and a kettlebell on the floor in front of you.
- Hinge forward at your hips and bend your knees slightly to grab the kettlebell handle with both hands.
- Engage your core muscles and keep your back straight.
- Lift the kettlebell up off the floor by pushing through your heels and extending your hips and knees.
- Keep the kettlebell close to your body as you lift it up to hip height.
- Pause for a brief moment at the top of the movement.
- Lower the kettlebell back down to the floor by reversing the movement.
- Repeat for the desired number of reps.
Variations of the kettlebell deadlift can be performed by changing the type of kettlebell used or by adjusting the stance, such as widening your feet or turning your toes more inwards or outwards. Beginners can start with a lighter weight or perform the exercise without any added weight until they feel comfortable with the movement.
Romanian deadlift: an exercise that works the hamstrings and lower back
- Stand with your feet hip-width apart and a barbell in front of your thighs.
- Hold the barbell with an overhand grip with your hands slightly wider than shoulder-width apart.
- Engage your core muscles and keep your back straight.
- Hinge forward at your hips while keeping your legs straight, lowering the barbell towards the ground.
- Keep the barbell close to your legs as you lower it towards the ground.
- Stop when you feel a stretch in your hamstrings, making sure to keep your back straight.
- Pause for a brief moment at the bottom of the movement.
- Engage your hamstrings and glutes as you lift the barbell back up to the starting position.
- Repeat for the desired number of reps.
Variations of the Romanian deadlift can be performed by changing the type of weight used or by adjusting the stance, such as widening your feet or turning your toes more inwards or outwards. Beginners can start with a lighter weight or perform the exercise without any added weight until they feel comfortable with the movement.
Conventional deadlift: a classic exercise that works the hamstrings, glutes, and lower back
- Stand with your feet hip-width apart and a barbell on the floor in front of you.
- Stand close to the bar with your shins touching the barbell.
- Squat down and grip the barbell with your hands shoulder-width apart, palms facing down.
- Engage your core muscles and keep your back straight.
- Lift the barbell up off the floor by pushing through your heels and extending your hips and knees.
- Keep the barbell close to your legs as you lift it up to hip height.
- Pause for a brief moment at the top of the movement.
- Lower the barbell back down to the floor by reversing the movement.
- Keep your back straight and lower the bar down to your shins.
- Repeat for the desired number of reps.
Variations of the conventional deadlift can be performed by changing the type of weight used or by adjusting the stance, such as widening your feet or turning your toes more inwards or outwards. Beginners can start with a lighter weight or perform the exercise without any added weight until they feel comfortable with the movement.
Lower body lunge/split stance exercises
Forward lunge: an exercise that works the quads, glutes, and hamstrings
- Stand with your feet shoulder-width apart.
- Step forward with one foot, lowering your body down into a lunge position.
- Keep your front knee in line with your toes and your back knee close to the ground.
- Engage your core muscles and keep your upper body straight.
- Push off your front foot to stand back up to the starting position.
- Repeat the movement with your other leg.
- Alternate legs and repeat for the desired number of reps.
Variations of the forward lunge can be performed by changing the type of weight used or by adjusting the stance, such as taking a longer or shorter step. Beginners can start with a lighter weight or perform the exercise without any added weight until they feel comfortable with the movement.
Reverse lunge: an exercise that works the quads, glutes, and hamstrings
- Stand with your feet shoulder-width apart.
- Step backward with one foot, lowering your body down into a lunge position.
- Keep your front knee in line with your toes and your back knee close to the ground.
- Engage your core muscles and keep your upper body straight.
- Push off your back foot to stand back up to the starting position.
- Repeat the movement with your other leg.
- Alternate legs and repeat for the desired number of reps.
Variations of the reverse lunge can be performed by changing the type of weight used or by adjusting the stance, such as taking a longer or shorter step. Beginners can start with a lighter weight or perform the exercise without any added weight until they feel comfortable with the movement.
Curtsy lunge: an exercise that works the glutes and inner thighs
- Stand with your feet hip-width apart.
- Cross one foot behind the other at a 45-degree angle, shifting your weight onto your front foot.
- Bend both knees, lowering your body down into a lunge position.
- Keep your front knee in line with your toes and your back knee close to the ground.
- Engage your core muscles and keep your upper body straight.
- Push off your front foot to stand back up to the starting position.
- Repeat the movement with your other leg.
- Alternate legs and repeat for the desired number of reps.
Variations of the curtsy lunge can be performed by changing the type of weight used or by adjusting the stance, such as taking a wider or narrower step. Beginners can start with a lighter weight or perform the exercise without any added weight until they feel comfortable with the movement.
Core exercises
Plank: an exercise that works the entire core
- Begin by getting into a push-up position, with your arms straight and hands shoulder-width apart.
- Lower yourself down onto your forearms, keeping your elbows directly beneath your shoulders.
- Extend your legs behind you, resting on your toes.
- Keep your body in a straight line from your shoulders to your ankles, engaging your core muscles.
- Hold this position for the desired amount of time, making sure to breathe steadily.
- To release the position, lower your knees to the ground and rest.
Variations of the plank exercise can be performed by adjusting the position of your arms, such as moving them closer together or further apart, or by lifting one arm or leg off the ground. Beginners can start with a shorter hold time and work their way up as they build core strength.
Dead bugs: an exercise that works the core and improves stability
- Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle.
- Engage your core muscles and press your lower back into the floor.
- Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
- Return your arm and leg to the starting position.
- Repeat the movement on the other side, lowering your left arm and right leg towards the ground.
- Continue alternating sides and repeating for the desired number of reps.
Variations of the dead bug exercise can be performed by changing the position of your arms or legs, such as extending both legs at once or reaching both arms over your head. Beginners can start with a shorter number of reps and work their way up as they build core strength.
Side plank: an exercise that works the obliques and improves stability
- Begin by lying on your side with your elbow directly beneath your shoulder and your legs stacked on top of each other.
- Engage your core muscles and lift your hips off the ground, keeping your body in a straight line from your head to your feet.
- Hold this position for the desired amount of time, making sure to breathe steadily.
- To release the position, lower your hips back down to the ground.
- Repeat the movement on the other side, lying on your opposite side and lifting your hips off the ground.
Variations of the side plank exercise can be performed by extending your top arm towards the ceiling or by lifting your top leg off the bottom leg. Beginners can start with a shorter hold time and work their way up as they build core strength.
Farmers carry: an exercise that works the core and improves grip strength
- Begin by standing between two heavy weights, such as dumbbells or kettlebells.
- Bend down and grip each weight, keeping your back straight and your core engaged.
- Lift the weights up off the ground, holding them at your sides.
- Walk forward while holding the weights, keeping your core engaged and your shoulders down and back.
- Continue walking for the desired distance or time, making sure to maintain good posture and grip on the weights.
- When you’re finished, lower the weights back down to the ground.
Variations of the farmers carry exercise can be performed by adjusting the weight of the objects used or by changing the distance or terrain walked on. Beginners can start with lighter weights and shorter distances and work their way up as they build core and grip strength.
Cable chops: an exercise that works the core and obliques
- Begin by setting the cable machine to a low position and attaching a handle or rope attachment.
- Stand perpendicular to the machine, holding the handle with both hands at your shoulder level.
- Take a step away from the machine, keeping your feet shoulder-width apart and your core engaged.
- Pull the handle diagonally across your body, rotating your torso and pivoting your back foot as you go.
- Keep your arms straight and your core engaged throughout the movement.
- Return to the starting position and repeat the movement on the other side.
- Alternate sides and repeat for the desired number of reps.
Variations of the cable chop exercise can be performed by adjusting the height of the cable machine or by using different attachments. Beginners can start with lighter weight and slower movements and work their way up as they build core and oblique strength.
Pallof press: an exercise that works the core and obliques
- Begin by setting the cable machine to a low position and attaching a handle or rope attachment.
- Stand perpendicular to the machine, holding the handle with both hands at your shoulder level.
- Take a step away from the machine, keeping your feet shoulder-width apart and your core engaged.
- Pull the handle diagonally across your body, rotating your torso and pivoting your back foot as you go.
- Keep your arms straight and your core engaged throughout the movement.
- Return to the starting position and repeat the movement on the other side.
- Alternate sides and repeat for the desired number of reps.
Variations of the cable chop exercise can be performed by adjusting the height of the cable machine or by using different attachments. Beginners can start with lighter weight and slower movements and work their way up as they build core and oblique strength.
By incorporating these exercises into a workout routine, beginners can improve their overall fitness and functionality. We recommend starting with bodyweight exercises and gradually increasing the weight and difficulty level as strength and proficiency improve.
FAQs
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Is functional training suitable for beginners?
Yes, functional training can be adapted to suit individuals of all fitness levels, including beginners.
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How often should I do functional training exercises?
The frequency of your functional training workouts will depend on your personal fitness goals and schedule. However, aim to include functional training exercises in your workout routine at least two to three times per week.
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Can functional training exercises be done at home?
Yes, many functional training exercises can be done with minimal equipment at home, making them a convenient option for those who prefer to workout at home.
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Is functional training suitable for older adults?
Yes, functional training can be adapted to suit the needs of older adults, helping to improve balance, mobility, and overall functional ability.
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What kind of equipment do I need for functional training exercises?
Functional training exercises can be done with a variety of equipment, including kettlebells, resistance bands, medicine balls, and bodyweight exercises. However, most functional training exercises can be done with little to no equipment.
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Can functional training help with weight loss?
Yes, functional training can be an effective way to lose weight by incorporating full-body movements and increasing muscle mass, which can help to increase metabolism and burn more calories.
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How long does a typical functional training workout last?
The duration of a functional training workout will depend on your fitness level and the exercises included. However, a typical functional training workout can last anywhere from 30 to 60 minutes.
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Can functional training improve sports performance?
Yes, functional training can help to improve sports performance by incorporating movements that mimic those used in specific sports and improving overall strength, power, and agility.
References
- Falk Neto, J.H. and Kennedy, M.D., 2019. The multimodal nature of high-intensity functional training: potential applications to improve sport performance. Sports, 7 (2), p.33.
- Boyle, M., 2016. New functional training for sports. Human Kinetics.
