Real-Life Examples of 3 Examples of What Is Functional Training (Plus More You Can Actually Use)

Before we zoom in on examples of 3 examples of what is functional training, let’s anchor the concept in real life.

Functional training is simply training that prepares you to do the things you actually do: squat down, hinge at the hips, push, pull, rotate, carry, and move in different directions. Instead of isolating one tiny muscle on a machine, you train movements your body uses all day.

Sports medicine and public health organizations have been nudging people toward this style of training for years because it improves strength, balance, and mobility in one shot. The CDC highlights muscle-strengthening activities that involve all major muscle groups at least two days per week as part of healthy physical activity guidelines (CDC Physical Activity Guidelines). Functional workouts are one of the easiest ways to check that box.

Now let’s get specific with real examples of 3 examples of what is functional training, then layer in more.

Three Core Movement Patterns: Examples of 3 Examples of What Is Functional Training

To keep things simple, we’ll start with three big movement patterns that show up in almost everything you do: squatting, hinging, and carrying. These are classic examples of 3 examples of what is functional training because they translate directly into daily life.

1. Squat Pattern: From Couch to Car to Toilet

Think about how many times per day you sit down and stand up: chairs, couches, toilets, car seats, benches. Every one of those is basically a squat.

Gym example of a functional squat
A bodyweight squat or goblet squat (holding a dumbbell or kettlebell at your chest) is a textbook example of functional training:

• Feet about shoulder-width apart
• Sit your hips back and down like you’re lowering to a chair
• Keep your chest up and knees tracking over your toes
• Stand back up, pressing through your heels

Real-life translation

• Sitting down and standing up from a low couch
• Getting out of your car
• Using the bathroom without needing to grab the sink or wall

These are some of the best examples of functional training because they build leg strength, hip mobility, and core stability all at once. For older adults, consistently practicing squats can help maintain independence and reduce fall risk, which is a big theme in research on functional exercise and aging (NIH – Exercise & Physical Activity).

2. Hip Hinge Pattern: Picking Things Up Without Wrecking Your Back

The hip hinge is that move you make when you bend over to pick up a box, laundry basket, or your kid’s toy off the floor.

Gym example of a functional hinge
A Romanian deadlift (RDL) with dumbbells or a barbell is a classic example of functional training:

• Stand tall, feet hip-width apart, weight in your hands
• Soften your knees slightly
• Push your hips back while keeping your back flat
• Lower the weight toward mid-shin
• Drive your hips forward to stand up

Real-life translation

• Lifting a heavy box off the ground
• Picking up a suitcase or backpack
• Moving a case of water from the floor to a counter

These are strong examples of 3 examples of what is functional training because learning to hinge properly protects your spine while building powerful glutes and hamstrings.

3. Loaded Carry Pattern: Groceries, Luggage, and Kids

If you’ve ever tried to carry all the grocery bags in a single trip, congratulations—you’ve done functional training.

Gym example of a functional carry
A farmer’s carry with dumbbells or kettlebells is one of the best examples of functional training:

• Hold a weight in each hand at your sides
• Stand tall, shoulders back, ribs stacked over hips
• Walk 20–40 feet, keeping your posture solid

Real-life translation

• Carrying grocery bags from the car to the kitchen
• Walking through an airport with luggage
• Holding a toddler on one side and a bag on the other

Carries train grip strength, core stability, and posture. They’re simple, scalable, and incredibly useful.

So those are your first three: squat, hinge, and carry—clean examples of 3 examples of what is functional training that you can recognize instantly in daily life.

Going Beyond the Basics: More Real Examples of Functional Training

Now that we’ve laid out examples of 3 examples of what is functional training, let’s expand to more movement patterns you probably use without thinking.

Push Patterns: Pushing Doors, Strollers, and Yourself Off the Floor

Gym examples include:

• Push-ups (on the floor, incline on a bench, or against a wall)
• Dumbbell chest press
• Standing cable or band chest press

Real-life examples include:

• Pushing open a heavy door
• Pushing a stroller or shopping cart
• Getting up from the floor by pushing through your hands

Push movements are an example of functional training that builds upper-body strength and shoulder stability in the same direction you use them every day.

Pull Patterns: Rows that Help Your Posture

We spend a lot of time hunched over phones and laptops. Pulling work helps balance that out.

Gym examples include:

• Dumbbell or cable rows
• TRX or ring rows
• Lat pulldowns or band pulldowns

Real-life examples include:

• Pulling a heavy door toward you
• Rowing a boat or kayak
• Tugging a suitcase out of a car trunk

These are some of the best examples of functional training for improving posture and building strength in the upper back, which can reduce neck and shoulder discomfort over time (Mayo Clinic – Strength Training).

Lunge and Step Patterns: Stairs, Curbs, and Getting Off the Floor

Lunging is basically taking a big step and lowering your body under control.

Gym examples include:

• Forward or reverse lunges
• Step-ups onto a box or bench
• Split squats (stationary lunge)

Real-life examples include:

• Climbing stairs
• Stepping up onto a curb or porch
• Kneeling down to play with kids and standing back up

Lunges challenge balance, single-leg strength, and hip stability—core ingredients for moving well as you age.

Rotation and Anti-Rotation: Twisting Without Tweaking

Life isn’t all straight lines. You twist to grab a seatbelt, turn to look behind you, or swing a bat.

Gym examples include:

• Cable or band woodchops
• Russian twists (with good form)
• Pallof press (anti-rotation core exercise)

Real-life examples include:

• Turning to grab something from the back seat of your car
• Rotating while playing tennis, golf, or pickleball
• Twisting to place a box onto a shelf to your side

These are powerful examples of functional training because they teach your core to control rotation, which can help protect your lower back.

Locomotion and Agility: Moving in More Than One Direction

You don’t just move forward like a robot. You move sideways, backward, and diagonally.

Gym examples include:

• Lateral shuffles
• High-knee marches
• Skater steps or gentle lateral hops

Real-life examples include:

• Sidestepping around people in a crowd
• Moving quickly to catch a bus or train
• Changing direction while playing recreational sports

These are real examples of functional training that improve coordination and reaction time—especially helpful if you play weekend sports or just want to feel more athletic.

How to Turn These Examples into a Simple Functional Workout

Let’s pull this together. You’ve seen examples of 3 examples of what is functional training (squat, hinge, carry), plus several more patterns. Here’s how to build a simple, beginner-friendly workout using these ideas.

Think in movement patterns, not body parts. A basic session might include:

• One squat variation (bodyweight squat or goblet squat)
• One hinge variation (Romanian deadlift or hip hinge with a dumbbell)
• One push (incline push-up or dumbbell chest press)
• One pull (dumbbell row or band row)
• One lunge/step (step-ups or reverse lunges, holding onto support if needed)
• One carry (farmer’s carry with light dumbbells)

Do 2–3 sets of 8–12 reps for each strength exercise, and walk 20–40 feet for carries. Rest as needed so your form stays sharp.

This structure uses the same movement patterns you rely on to live your life: stand, bend, push, pull, step, and carry. It’s not just an example of a workout—it’s a blueprint you can tweak as you get stronger.

For overall health, this style of training lines up well with guidelines from organizations like the National Institute on Aging, which encourages strength, balance, and flexibility work for adults of all ages (NIA – Exercise & Physical Activity).

2024–2025 Trends: How Functional Training Is Evolving

In 2024 and moving into 2025, functional training hasn’t gone anywhere—it’s just gotten smarter and more accessible.

A few current trends:

• Wearables and tracking: People are pairing functional workouts with smartwatches and fitness trackers to monitor heart rate, steps, and recovery instead of chasing arbitrary calorie numbers.
• Home-based functional setups: Minimal equipment—like resistance bands, a single kettlebell, or adjustable dumbbells—is driving more living-room functional workouts. Many of the best examples of functional training can be done with bodyweight only.
• Longevity and healthy aging: More adults in their 40s, 50s, and beyond are using functional training to stay independent, keep playing with grandkids, and reduce fall risk.
• Hybrid classes: Gyms are blending functional strength with low-impact cardio (think sled pushes plus step-ups plus carries) to get more work done in less time.

The through-line: people care less about how fancy an exercise looks and more about whether it helps them live, work, and play better.

Quick Checklist: How to Tell If an Exercise Is Functional

When you’re trying to find more examples of 3 examples of what is functional training in your own routine, ask yourself:

• Does this movement look like something I do (or want to do) in real life or in my sport?
• Am I using more than one joint or muscle group at a time?
• Does it challenge my balance, coordination, or core in a reasonable way?
• Can I see a clear connection between this exercise and daily tasks like lifting, carrying, climbing, or getting off the floor?

If the answer is yes to most of those, you’ve probably found another solid example of functional training.

FAQ: Examples of Functional Training People Actually Ask About

What is an example of functional training for beginners?

A great beginner example of functional training is the sit-to-stand from a chair. Sit on a sturdy chair, plant your feet, lean slightly forward, and stand up without using your hands if you can. Slowly sit back down. This mimics daily life and builds leg and hip strength.

What are the best examples of functional exercises I can do at home?

Some of the best examples you can do with little or no equipment:

• Bodyweight squats
• Hip hinges with a backpack or jug as weight
• Wall or countertop push-ups
• Backpack rows (hold a loaded backpack and row it toward your chest)
• Step-ups on a low, sturdy step
• Farmer’s carries with grocery bags or water jugs

All of these fit neatly into the broader category we’ve been talking about when we mention examples of 3 examples of what is functional training.

Are functional training examples only for athletes?

Not at all. Many research-backed recommendations for general health and aging use the same movement patterns as our examples of functional training. Athletes might do more advanced versions, but the basic patterns—squat, hinge, push, pull, lunge, carry, rotate—are for everyone.

How often should I do functional workouts?

For most adults, aiming for 2–3 functional strength sessions per week is a solid target, with at least one rest or light-movement day between harder sessions. This lines up with guidelines that recommend muscle-strengthening activities on two or more days per week for overall health.

Can functional training help with back pain?

When done with good technique and appropriate progression, functional training can support a healthier back by strengthening your core, glutes, and hips, and by teaching you to hinge and lift safely. If you already have back pain or an injury, check with a healthcare professional or physical therapist first—WebMD and similar resources emphasize individualized guidance for back issues.

Bringing It All Together

If you remember nothing else, remember this: functional training is about training movements, not just muscles.

The clear, everyday examples of 3 examples of what is functional training—squats, hip hinges, and carries—show up constantly in your life. Add in pushing, pulling, lunging, rotating, and moving sideways, and you have a powerful toolkit.

Start with simple versions, focus on control and good form, and gradually add weight or complexity. Over time, you’ll notice that things like climbing stairs, carrying groceries, or playing with your kids feel easier.

That’s the whole point of functional training: a body that works better in the real world, not just in the gym.