7 Key Benefits of Functional Training

In recent years, functional training has gained immense popularity in the fitness world. Originally designed for injury rehabilitation, it has now become a staple in training programs worldwide.

You’ve likely heard about functional training at your gym, seen it on class schedules, or spotted it on social media. Before you dive in, it’s essential to understand what functional training truly entails—and what it doesn’t. Let’s also explore seven scientifically backed benefits of incorporating functional training into your routine.

What is functional training?

At its core, functional training is a type of exercise designed to enhance your ability to perform everyday movements more efficiently and comfortably.

Think about the full-body movements you perform daily that require muscle engagement, joint stability, balance, and coordination:

• Standing up quickly from a seated position.
• Picking up objects from the floor.
• Carrying grocery bags.
• Sprinting to catch a bus.
• Pushing prams, carts, or wheelchairs.
• Reaching for items on high shelves.
• Throwing a ball for your dog.
• Climbing stairs.

A functional fitness program aims to develop overall body strength and mobility to improve these daily activities.

To better understand functional training, let’s compare it to other forms of exercise. A long-distance runner may have incredible endurance but struggle with lifting weights, while a powerlifter might bench press 100 kilos but lack stamina for cardio. Functional training focuses on balanced, all-around fitness.

What functional training is not

To clarify, functional training should not be confused with the following:

• Injury rehabilitation: While functional training originated in rehab, the type seen in gyms today is distinct. Always follow a physiotherapist’s advice for injury recovery.
• Traditional weight training: Functional strength training may include weights, but the goal is overall body strength rather than isolating specific muscle groups.
• Cross-training: Cross-training supplements existing workouts with missing elements (e.g., a runner adding strength training). Functional training incorporates multiple movement patterns in a single session.

7 Benefits of Functional Training

A functional training program offers numerous advantages. Here are seven reasons to incorporate it into your fitness routine, backed by scientific research.

1. Enhances Balance

A 12-week study in Brazil involving 101 participants aged 50+ found that those who followed a functional training program significantly improved their balance compared to those who did traditional strength training.

2. Develops Well-Rounded Fitness

A German study involving 52 teenagers divided them into three groups—functional training, strength training, and endurance training. By the end of the study, the functional training group had shown the most comprehensive fitness improvements across multiple areas.

3. Increases Workout Enjoyment

Functional training keeps workouts engaging by incorporating a variety of movements. An Australian study found that functional training programs led to higher levels of motivation and enjoyment compared to other workout styles.

4. Delivers Faster Results

Research conducted on US military personnel found that functional training allowed soldiers to reduce their training time by 25% to 80% while achieving the same fitness benefits as traditional programs.

5. Reduces Injury Risk

The same military study concluded that functional training minimizes injury risk by optimizing training volume. By getting effective results in less time, athletes allow their bodies more recovery, reducing the risk of overuse injuries.

6. Boosts Mental Focus

Functional training engages multiple muscle groups and requires coordination, strengthening the mind-body connection. This enhances proprioception (awareness of body positioning), mental clarity, and cognitive function.

7. Improves Agility

A Croatian study compared athletes following a functional training regimen with those focusing on strength training. After five weeks, the functional training group demonstrated significantly better agility performance.

Simple Functional Training Routine

Not sure how to get started? Try this 30-minute functional workout. If you don’t have access to a gym, alternative exercises are provided.

Best Activewear for Functional Training

Since functional training blends strength and cardio, wearing the right gear is essential for comfort and performance.

• Training shoes: Opt for lightweight, cushioned shoes that offer stability and flexibility. Check out Velozia’s Ignite footwear.
• Activewear: Choose moisture-wicking, breathable, and durable fabrics to keep up with high-intensity sessions. Explore Velozia’s premium training apparel (Coming soon).

Elevate your fitness with functional training and experience the benefits first hand with Velozia’s high-performance gear.