Functional training focuses on exercises that mimic everyday activities, enhancing strength, coordination, and balance. It’s designed to improve your ability to perform daily tasks, making it a popular choice for people of all fitness levels. Let’s explore three practical examples of what functional training looks like in action.
In this exercise, you simulate the action of carrying groceries from your car to your home, which is a common daily task.
To perform a Farmer’s Carry, you’ll need a pair of dumbbells or kettlebells. Start by standing up straight with a weight in each hand, arms at your sides. Keep your shoulders back and your core engaged. Begin walking forward for a set distance or time, maintaining good posture. This exercise builds grip strength, engages your core, and enhances overall stability.
Notes & Variations: You can increase the weight or distance as you become more confident. Additionally, try alternating the weights in each hand for an added challenge.
This exercise combines a squat with an overhead press, mimicking the action of lifting heavy items overhead, like a box or suitcase.
To perform the Squat to Press, stand with your feet shoulder-width apart while holding a pair of dumbbells at shoulder height. Lower your body into a squat, keeping your weight on your heels and your chest lifted. As you push through your heels to stand back up, press the weights overhead. This move strengthens your legs, core, and shoulders all at once.
Notes & Variations: You can modify the squat depth based on your comfort level, and use lighter weights if you’re just starting out. To further increase complexity, try doing the exercise on one leg (single-leg squat to press).
This exercise helps improve core stability and coordination, which are essential for various daily activities, like playing with your kids or carrying a backpack.
To perform the Plank with Shoulder Taps, start in a plank position with your hands directly under your shoulders and your body in a straight line. While keeping your hips stable, lift one hand off the ground to tap the opposite shoulder. Alternate sides for a set number of repetitions. This exercise challenges your core and enhances balance.
Notes & Variations: If you’re new to planks, you can start on your knees instead of your toes. As you gain strength, try tapping your shoulder while holding the plank on your toes for an added challenge.
By incorporating these examples of what functional training is into your routine, you’ll not only improve your fitness but also make everyday tasks easier and more enjoyable!