Functional training is all about preparing your body for the activities you do in your daily life. It focuses on movements that mimic real-life tasks, making you more efficient and less prone to injury in your day-to-day activities.
One example of a functional exercise is the squat. Squats mimic the motion of sitting down and standing up, which we do countless times a day. To perform a proper squat, stand with your feet shoulder-width apart, toes slightly turned out. Slowly lower your body as if you were sitting back into a chair, keeping your knees in line with your toes and your back straight. Push through your heels to return to the starting position. Squats work the muscles in your legs, including the quadriceps, hamstrings, and glutes, as well as your core. They improve your lower body strength and stability, making it easier to climb stairs, get up from a chair, or lift objects from the ground.
Another functional exercise is the lunge. Lunges are great for improving balance and working one leg at a time. Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Make sure your front knee stays in line with your ankle and your back knee hovers just above the ground. Alternate legs with each repetition. Lunges target the same muscle groups as squats but also add an element of balance and coordination, which is useful for activities like walking on uneven terrain or stepping over obstacles.
The deadlift is a more advanced but highly effective functional exercise. It simulates the motion of picking up heavy objects from the floor. Stand with your feet close to a barbell, bend down and grip the bar with your hands shoulder-width apart. Keeping your back straight and your core engaged, lift the barbell by straightening your legs and hips. Deadlifts work the muscles in your back, legs, and glutes and improve your overall strength and power. However, it’s important to learn the proper form from a qualified trainer before attempting heavy deadlifts to avoid injury.
Functional training also includes exercises that work on upper body strength and mobility, such as the push-up. Push-ups help to build strength in your chest, shoulders, and arms, which is essential for activities like pushing open heavy doors or lifting objects overhead. To do a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows until your chest is close to the ground and then push back up.
Incorporating functional training into your fitness routine can make a significant difference in your daily life. It makes you more capable and confident in performing everyday tasks, reduces the risk of injury, and improves your overall physical function. So, start adding these functional exercises to your workouts and experience the benefits.