Benefits of Functional Training

Functional training consists of exercises that use multiple muscles. By training functionally, you can develop natural movements and work the different muscles in your body.
Benefits of Functional Training

Last update: 10 August, 2018

Functional training is very effective. It is an exercise that’s adapted to everyone’s needs and designed to improve daily tasks. This will increase the quality of life for those who exercise in this way.

Daily movements are also enhanced by these types of exercises.

Differences between functional and conventional training

The fundamental difference between functional training and conventional training is competing. Functional training is here to improve the health and general well-being of the person who practices it.

On the other hand, traditional aerobic exercises are performed. However, in functional training, athletes get the most out of their movements and their body in general.

Functional Training

With functional training, all areas of fitness come together. Besides taking into account the physiology and bio mechanics of the body’s normal function, neuroscience and physical laws are applied in every movement of our body.

Thus, to enjoy optimal results, functional exercises are based on a detailed study of the person’s body and the individual’s condition.

In addition to improving physical abilities such as strength, speed or endurance, with functional training we also work with other important capabilities for our day-to-day activities. These are: agility, mobility, stability, coordination or balance.

Another advantage of this exercise is that you do not need to use machines. Having dumbbells, medicine balls or TRX on hand is enough.

Facilitates Fat Burning

It is true that a healthy and balanced diet is the key to losing weight, but if you include the practice of functional training you will see an increased benefit.

With this type of training, you will be able to burn fat, and in addition, it will help you to improve different qualities such as resistance, increase your metabolism, and increase the strength of your muscles.

Functional Training

Improves posture

Incorrect posture throughout the day, combined with stress, can give rise to muscular imbalances. With these functional workouts you can correct bad posture and muscle imbalance.

Better stability

Functional training works on the stability of the body, flexibility, balance, mobility and strength. Thanks to this combination of factors, your body will experience a great improvement in stability, in addition to promoting your health.

Complementary workouts

Performing functional training serves both to improve your health, and to complement it with another sport. It also improves the relationship between the nervous system and musculature system.

Improves core strength

This type of training directly affects the activation of the nucleus. We can help stabilize the spine, through a series of movements and positions that we must perform daily.

Reduces the risk of injuries

Beyond correcting your posture and offering benefits for your body, functional training also helps you to avoid injuries. Thanks to the series of movements that we have discussed, we will also be able to strengthen both the muscles and the joints. There is no doubt that with a stronger musculature, we will reduce the risk of suffering injuries.

Functional Training

Social benefits

Each activity that involves working in group is beneficial for social relationships. When practiced in a group, this training also helps to create new relationships.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Alonso-Fernández, D., Lima-Correa, F., Gutierrez-Sánchez, Á., & De Vicuña, O. A. G.  Effects of a high-intensity interval training protocol based on functional exercises on performance and body composition in handball female players. Journal of Human Sport and Exercise. 2017; 12(4), 1186-1198.
  • Baron J, Bieniec A, Swinarew AS, Gabryś T, Stanula A. Effect of 12-Week Functional Training Intervention on the Speed of Young Footballers. Int J Environ Res Public Health. 2019 Dec 24;17(1):160.
  • Da Silva-Grigoletto ME, Mesquita MMA, Aragão-Santos JC, Santos MS, Resende-Neto AG, de Santana JM, Behm DG. Functional Training Induces Greater Variety and Magnitude of Training Improvements than Traditional Resistance Training in Elderly Women. J Sports Sci Med. 2019 Nov 19;18(4):789-797.
  • Ide BN, Silvatti AP, Marocolo M, Santos CPC, Silva BVC, Oranchuk DJ, Mota GR. Is There Any Non-functional Training? A Conceptual Review. Front Sports Act Living. 2022 Jan 13;3:803366.
  • Oliver GD, Di Brezzo R. Functional balance training in collegiate women athletes. J Strength Cond Res. 2009 Oct;23(7):2124-9.
  • Pacheco MM, Teixeira LA, Franchini E, Takito MY. Functional vs. Strength training in adults: specific needs define the best intervention. Int J Sports Phys Ther. 2013 Feb;8(1):34-43.
  • Posnakidis G, Aphamis G, Giannaki CD, Mougios V, Aristotelous P, Samoutis G, Bogdanis GC. High-Intensity Functional Training Improves Cardiorespiratory Fitness and Neuromuscular Performance Without Inflammation or Muscle Damage. J Strength Cond Res. 2022 Mar 1;36(3):615-623.
  • Xiao W, Soh KG, Wazir MRWN, Talib O, Bai X, Bu T, Sun H, Popovic S, Masanovic B, Gardasevic J. Effect of Functional Training on Physical Fitness Among Athletes: A Systematic Review. Front Physiol. 2021 Sep 6;12:738878.
  • Yildiz S, Pinar S, Gelen E. Effects of 8-Week Functional vs. Traditional Training on Athletic Performance and Functional Movement on Prepubertal Tennis Players. J Strength Cond Res. 2019 Mar;33(3):651-661.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.