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7 Vital Benefits of Functional Training

7 Vital Benefits of Functional Training

In the last few years, there’s been a surge of interest in functional training. This approach to training was originally developed for injury rehabilitation, but it’s been embraced by the fitness community worldwide.

You’ve probably heard people talking about functional training workouts at your gym, seen it on class timetables or on social media. Before you begin with functional training, it’s smart to learn what it actually is - and what it isn’t. We’ll also look at seven benefits of functional training plans according to scientific research. 

In the last few years, there’s been a surge of interest in functional training. This approach to training was originally developed for injury rehabilitation, but it’s been embraced by the fitness community worldwide.

You’ve probably heard people talking about functional training workouts at your gym, seen it on class timetables or on social media. Before you begin with functional training, it’s smart to learn what it actually is - and what it isn’t. We’ll also look at seven benefits of functional training plans according to scientific research. 

What is functional training?

At its simplest, functional training is a kind of exercise that trains your body to perform the activities you do in everyday life. The idea is that your training will, in a very practical way, help you to live and move more comfortably and efficiently. 

Think about the kinds of full body movements you do on your day to day which call on your muscles, joints, balance and coordination:

  • Quickly standing up from seated.

  • Picking things up off the ground.

  • Carrying bags of shopping.

  • Suddenly running for the bus.

  • Pushing prams, trolleys or wheelchairs.

  • Reaching for high up shelves.

  • Throwing a stick for your dog.

  • Climbing stairs.

A functional fitness training programme aims to build full body strength and fitness, so you’re able to do these kinds of things better. 

One way to understand functional training is in comparison with other kinds of exercise. For example, a long distance runner might be able to run 10 miles and barely break a sweat, but they’d struggle to lift a dumbbell. A weightlifter could bench press 100 kilos, but would be out of breath after 10 minutes of cardio. Functional training emphasises all-round fitness. 

What is functional training?

At its simplest, functional training is a kind of exercise that trains your body to perform the activities you do in everyday life. The idea is that your training will, in a very practical way, help you to live and move more comfortably and efficiently. 

Think about the kinds of full body movements you do on your day to day which call on your muscles, joints, balance and coordination:

  • Quickly standing up from seated.

  • Picking things up off the ground.

  • Carrying bags of shopping.

  • Suddenly running for the bus.

  • Pushing prams, trolleys or wheelchairs.

  • Reaching for high up shelves.

  • Throwing a stick for your dog.

  • Climbing stairs.

A functional fitness training programme aims to build full body strength and fitness, so you’re able to do these kinds of things better. 

One way to understand functional training is in comparison with other kinds of exercise. For example, a long distance runner might be able to run 10 miles and barely break a sweat, but they’d struggle to lift a dumbbell. A weightlifter could bench press 100 kilos, but would be out of breath after 10 minutes of cardio. Functional training emphasises all-round fitness. 

What functional training is not

It’s important to be clear what we’re talking about when we speak about functional fitness training:

  • Different to injury rehab: Functional training for rehab is very different to the kinds of workouts for general fitness we see in many gyms and classes today. If you have an injury, follow your physio’s advice. 

  • Weight training: Functional strength training may use weights, but the focus is on all-body strength - rather than targeting specific muscle groups. 

  • Cross training: Cross training is about supplementing your existing routine with training it currently lacks (e.g. a runner might do a weekly strength-based cross training day). Functional training targets multiple muscles and includes a variety of exercise types in a single session. 

What functional training is not

It’s important to be clear what we’re talking about when we speak about functional fitness training:

  • Different to injury rehab: Functional training for rehab is very different to the kinds of workouts for general fitness we see in many gyms and classes today. If you have an injury, follow your physio’s advice. 

  • Weight training: Functional strength training may use weights, but the focus is on all-body strength - rather than targeting specific muscle groups. 

  • Cross training: Cross training is about supplementing your existing routine with training it currently lacks (e.g. a runner might do a weekly strength-based cross training day). Functional training targets multiple muscles and includes a variety of exercise types in a single session. 

Related: Why lift weights?
Related: Why lift weights?

7 benefits of functional training

A functional training routine delivers tonnes of benefits. Here are seven reasons to take up functional training, according to scientific research. 

7 benefits of functional training

A functional training routine delivers tonnes of benefits. Here are seven reasons to take up functional training, according to scientific research. 

UA Meridian Rib Bralette
UA Meridian Rib Bralette

1. Improves balance

Following a functional strength training programme has been shown to improve people’s balance. In a 12-week Brazilian study with 101 men and women aged 50+, one group did traditional strength training, while another group did functional training. The researchers found that the functional training group had significantly better balance by the end of the programme. 

1. Improves balance

Following a functional strength training programme has been shown to improve people’s balance. In a 12-week Brazilian study with 101 men and women aged 50+, one group did traditional strength training, while another group did functional training. The researchers found that the functional training group had significantly better balance by the end of the programme. 

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UA CG Authentics Legging

2. Improves your all-round fitness

Functional training is specifically designed to improve people’s all round fitness. And it’s been proven to do so too. In a German study, 52 teenagers were assigned to three groups - functional training, strength training and endurance training. By the end of the programme, the functional training group had improved their performance across a wide range of tests, whereas the other two groups had only improved in certain areas. 

2. Improves your all-round fitness

Functional training is specifically designed to improve people’s all round fitness. And it’s been proven to do so too. In a German study, 52 teenagers were assigned to three groups - functional training, strength training and endurance training. By the end of the programme, the functional training group had improved their performance across a wide range of tests, whereas the other two groups had only improved in certain areas. 

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UA Vanish Elite Short

3. Boosts training enjoyment

Ever get bored doing the same training routine? Functional circuit training could be the way to go. By combining a variety of exercise types, it keeps things challenging and fresh. In an Australian study, functional training was shown to be associated with greater enjoyment and motivation. 

3. Boosts training enjoyment

Ever get bored doing the same training routine? Functional circuit training could be the way to go. By combining a variety of exercise types, it keeps things challenging and fresh. In an Australian study, functional training was shown to be associated with greater enjoyment and motivation. 

Vanish Energy Printed SS
Vanish Energy Printed SS

4. Faster results

Functional training exercises can give you the same fitness benefits as other kinds of workout, but way faster. In a study into US military training, the researchers found that with functional training, soldiers could spend between 25% and 80% less time than on traditional military training programs - but get the same fitness benefits. 

4. Faster results

Functional training exercises can give you the same fitness benefits as other kinds of workout, but way faster. In a study into US military training, the researchers found that with functional training, soldiers could spend between 25% and 80% less time than on traditional military training programs - but get the same fitness benefits. 

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UA HG Shorty

5. Lower injury risk

The same US military study also concluded that functional training is associated with lower injury risk than other kinds of exercise. One of the main reasons is that soldiers could reduce training volumes, but still get the same fitness outcomes. That meant they could have more time to recover between sessions, and avoid problems associated with overtraining. 

5. Lower injury risk

The same US military study also concluded that functional training is associated with lower injury risk than other kinds of exercise. One of the main reasons is that soldiers could reduce training volumes, but still get the same fitness outcomes. That meant they could have more time to recover between sessions, and avoid problems associated with overtraining. 

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UA Vanish CW 1/4 Zip

6. Improves mental focus

Functional training requires concentration and coordination, enhancing the mind-body connection, which is the ability to consciously control and coordinate your muscles during movement. Functional exercises engage multiple muscles and joints in coordinated patterns, which requires your brain to be more actively involved. This boosts your ability to focus on each movement, improving not only performance and proprioception (awareness of body positioning), but also overall mental sharpness and cognitive engagement.

 

6. Improves mental focus

Functional training requires concentration and coordination, enhancing the mind-body connection, which is the ability to consciously control and coordinate your muscles during movement. Functional exercises engage multiple muscles and joints in coordinated patterns, which requires your brain to be more actively involved. This boosts your ability to focus on each movement, improving not only performance and proprioception (awareness of body positioning), but also overall mental sharpness and cognitive engagement.

 

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UA Infinity High 2.0 Bra

7. Makes you more agile

Functional training helps you move more quickly and easily, according to one Croatian study. Two groups of athletes were assigned to either a functional training programme, or a strength training programme. After five weeks, the functional training group scored significantly higher on agility tests. 

7. Makes you more agile

Functional training helps you move more quickly and easily, according to one Croatian study. Two groups of athletes were assigned to either a functional training programme, or a strength training programme. After five weeks, the functional training group scored significantly higher on agility tests. 

A simple functional training routine

Not sure where to start? Here’s a simple 30 minute functional training plan you can build into your routine. 

You’ll need some gym equipment for this functional training routine. If you don’t have access to a gym, we’ve listed alternative movements. 

Activity 

Time

Warm up (jog on spot, high knees, butt kicks, jumping jacks)

3 minutes

Kettlebell squat

(Alternative: air squat)

45 seconds on

15 seconds rest

Weighted reverse lunge

(Alternative: forward lunge)

45 seconds on

15 seconds rest

Weighted sled push

(Alternative: sprints)

45 seconds on

15 seconds rest

Box jumps

(Alternative: step ups)

45 seconds on

15 seconds rest

Burpees

(Alternative: start jumps)

45 seconds on

15 seconds rest

Single leg weighted or unweighted deadlift (read how to do it safely here)

45 seconds on

15 seconds rest

Press up

(Alternative: knee press ups)

45 seconds on

15 seconds rest

Plank

45 seconds on

15 seconds rest

Rest

1 minute

Repeat the functional training routine three times in total

 

A simple functional training routine

Not sure where to start? Here’s a simple 30 minute functional training plan you can build into your routine. 

You’ll need some gym equipment for this functional training routine. If you don’t have access to a gym, we’ve listed alternative movements. 

Activity 

Time

Warm up (jog on spot, high knees, butt kicks, jumping jacks)

3 minutes

Kettlebell squat

(Alternative: air squat)

45 seconds on

15 seconds rest

Weighted reverse lunge

(Alternative: forward lunge)

45 seconds on

15 seconds rest

Weighted sled push

(Alternative: sprints)

45 seconds on

15 seconds rest

Box jumps

(Alternative: step ups)

45 seconds on

15 seconds rest

Burpees

(Alternative: start jumps)

45 seconds on

15 seconds rest

Single leg weighted or unweighted deadlift (read how to do it safely here)

45 seconds on

15 seconds rest

Press up

(Alternative: knee press ups)

45 seconds on

15 seconds rest

Plank

45 seconds on

15 seconds rest

Rest

1 minute

Repeat the functional training routine three times in total

 

Best performance wear for functional training

Functional training combines strength and cardio training, so you’ll need versatile gear that’s adapted to both kinds of activity. 

  • Training shoes: Lightweight and cushioned training shoes are ideal for sprints and jumps, but you’ll also need lots of ground contact for stability. Discover Under Armour training shoes. 

  • Performancewear: Choose lightweight, breathable and sweat wicking gear, using tough materials for serious grinding. Discover Under Armour performancewear. 

  • Sports bras: Essential for any training. Mid-impact sports bras will have you covered for most kinds of functional training (but go high impact if you’re doing lots of sprints or jumps). Discover Under Armour sports bras.

Best performance wear for functional training

Functional training combines strength and cardio training, so you’ll need versatile gear that’s adapted to both kinds of activity. 

  • Training shoes: Lightweight and cushioned training shoes are ideal for sprints and jumps, but you’ll also need lots of ground contact for stability. Discover Under Armour training shoes. 

  • Performancewear: Choose lightweight, breathable and sweat wicking gear, using tough materials for serious grinding. Discover Under Armour performancewear. 

  • Sports bras: Essential for any training. Mid-impact sports bras will have you covered for most kinds of functional training (but go high impact if you’re doing lots of sprints or jumps). Discover Under Armour sports bras.

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Men's UA Vanish Energy Short Sleeve
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Men's UA Reign 6 Training Shoes
Men's UA Reign 6 Training Shoes
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Men's UA Tech™ Utility Shorts
Men's UA Tech™ Utility Shorts
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Men's Project Rock Trucker Hat
Men's Project Rock Trucker Hat
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Women's UA Vanish Elite Ankle Leggings
£90.00
Women's UA Infinity 2.0 High Sports Bra
Women's UA Infinity 2.0 High Sports Bra
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Women's Project Rock Small Gym Bag
Women's Project Rock Small Gym Bag
£34.97
Women's UA Reign 6 Training Shoes
Women's UA Reign 6 Training Shoes
£62.97
Gear advice: What to wear to the gym
Gear advice: What to wear to the gym

Maximise your functional training

Functional training is super beneficial, whether you’re an experienced athlete or are just starting out. By improving your all round fitness - and training your body for the movements you make in everyday life - its impacts go way beyond the gym or class. 

Maximise your functional training

Functional training is super beneficial, whether you’re an experienced athlete or are just starting out. By improving your all round fitness - and training your body for the movements you make in everyday life - its impacts go way beyond the gym or class. 

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