Getting fit with functional training? 6 best Functional Fitness Workouts

If you had the power to make an extreme change to your life by just pushing one button, would you do it? Functional training is exactly that button. This exercise not only helps you get fit but also if combined with the Muscle training program brings incredible results!

First, Let’s See What Functional Training Is.

Functional training is a kind of exercise that seems like movements you make in your routine daily life. Picking up a heavy object, lifting and placing your bag into an airplane, swinging a baseball bat, doing laundry, or carrying groceries are real-life movements that functional strength training can help you improve.

So, this training can be very helpful for athletic performance, injury prevention, and many other everyday fitness exercises. Functional movements cause large groups of muscles to work together across your body; therefore, they should be added to your everyday training.

Functional fitness was first created as a type of exercise by physical therapists and now is used as a safe and thorough way to train your essential muscles.

Most functional workouts include full-body, multi-plane movements that utilize many muscle groups at the same time.

Since this exercise needs more energy expenditure on your end, it means you burn more calories as well. So, at some points, it can help you get fit if you’re aiming to lose weight! At last, after a lot of research, I think functional training is something that every single person should do as part of their fitness program.

functional training

So, Can You Get Fit With Functional Training?

Functional fitness isn’t one-size-fits-all. The advantages and drawbacks are different for everyone depending on their purpose, the exercises they do, and more.‌ On the one hand, it helps you have a strong and flexible body and less fat.

On the other hand, functional exercises prioritize muscle movement over appearance. Because a functional workout doesn’t target a specific body part, and it doesn’t focus on the appearance of a certain muscle, it always seems like something is missing.

Most bodybuilders and non-functional movements aim to increase the size of a specific muscle. So this is what each person or coach can encounter during their program: Not getting the results they were looking for.

Although functional strength exercises have many benefits like increasing balance and stability, increasing strength, and decreasing the risk of injury, it really doesn’t help you if you want a specific body shape. Unless you fill the missing part of functional training with a good program for muscle imbalance.

6 Best Functional Fitness Workouts

What makes a functional workout varies a bit for each of us and our fitness level and purposes, are basic movement patterns. Fitness professionals agree that everyone has to work on a handful of basic functional exercises. (As always, it’s ideal to talk with your doctor before beginning a new exercise plan if you’re unsure it doesn’t put you at the risk.) Following are the 6 best functional fitness workouts that will get you started working on those basic patterns.


If you’ve never practiced a deadlift before, now is the time to begin. Think about how many times during a day you have to bend over and lift objects off the ground. It can be something as light as a T-shirt, or perhaps you’re rearranging the design of your house or moving heavy boxes all over the place.

Whatever it could be, this compound training works many vital muscles, including your glutes, lower back, biceps, and hamstrings making it a must in every functional fitness workout routine. Here are some points you should consider when you are doing a deadlift:

  • Try to stand with your feet hip-width apart, and slightly bend your knees.
  • Keep your back flat as you push your butt way back, and bend over. Remember that your torso has to be almost parallel to the floor.
  • Keep your core tight, and push through your heels to stand up straight.
  • Pause for some seconds at the top and squeeze your butt for 1 rep.

Lateral lunge

When most of us think of a lunge, it might be hard to think of something we should do every day that mimics this movement. That’s because you do it very often subconsciously, without thinking much about it: walking. When you walk, you are constantly carrying a load of your body weight on your legs, which may become hard and painful over time.

Climbing stairs is also another great example of lunges in our daily lives. Don’t forget to keep your feet together, and put your hands on your hips when you are doing lateral lunges. Also, try to take big steps (about 2 feet) out.

Suitcase Squat

Generally, squats are highly beneficial compound exercises that serve not only your lower body but also your core. We squat several times throughout the day, whether that be sitting on a chair, lifting ourselves off of the chair, or perhaps even crouching to catch the ketchup that’s buried way back in the fridge.

Suitcase squats are one of the most popular functional workouts. Just remember to always bend your knees slightly and push your hips back as you lower into a squat.

functional training

Bent-over row

A bent-over row is an incredible functional back workout and mimics several lifting movements, such as removing bags from a shopping cart or beginning that pesky lawn mower.

Moreover, building back alongside overall upper body strength is very helpful in your daily life as it assists with good posture. Good posture is specifically significant because our lives are usually centered around a desk or PC. It’s very important to keep your core engaged and push your butt back during this exercise.

Bicep Curl

There’s clearly a trend here: we carry A LOT of things in our everyday lives. Curls are very important in functional fitness as having strong arms is necessary for lifting heavy objects.

In addition, the bicep is your preferred muscle when lifting items; therefore, you tend to naturally utilize a curling movement when picking up objects.

Think about your body movement when you lift your phone from a table, pick your large bag off the ground, or get your packages from your car. The likelihood you curled in the process of all these actions is high.


Push-ups are not only necessary in developing core and tricep strength, but also they translate to a maybe few important movements in your life. If we couldn’t push our body weight up with our hands, how could we get off our belly in bed, or get up from the floor after playing with our kids?

When you are doing push-ups, it’s very important to bend your elbows as much as possible and lower yourself to the floor. Don’t forget to drop to your knees if required. Push-ups are great functional training that engages your core and glutes as well as your shoulder and legs.

While people are different from each other and what is defined as functional fitness changes for everyone, these 6 exercises are basic movements that translate into almost everyone’s lives.

All of these movements target more than one muscle or muscle group at once. Here are some other functional movements: Pull-up, burpee, walking lunges, jump squats, jumping jacks, lunging, jump rope, and other movements done while balancing on one leg.

functional training

Last Thoughts

A functional workout is so important in putting all that hard work in the gym to use. Whether you find yourself requiring more core strength or mobility, functional exercise is a great place to begin for regaining movement in your everyday life.

This training may not be created for getting fit or losing weight, but if it combines with a program for muscle imbalance, it can be your best shot.

You may already be doing many functional movements in your routine and are likely feeling the advantages in your daily life.

However, you can always be more aware in your training program and be sure to formulate an exercise plan that works especially for you. Functional fitness is a great way for you to put yourself first in the gym!


How can functional fitness improve my life?

Functional fitness can help improve your overall strength, mobility, and balance. This type of training can also help reduce the risk of injuries in your everyday life.

What are some common functional fitness exercises?

Some common functional fitness exercises include squats, lunges, push-ups, rows, and curls. These exercises often target multiple muscle groups at once and can help improve your overall strength and coordination.

How often should I do functional fitness exercises?

You can do functional fitness exercises as often as you like, but most experts recommend 2-3 times per week. This type of training is typically done in addition to other forms of exercise, such as cardiovascular workouts or weightlifting.

Is functional fitness right for me?

Functional fitness is a great way to improve your overall strength and coordination. However, if you have any injuries or medical conditions, be sure to talk to your doctor before starting any new exercise program.

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