Stay in Top Shape with Simple Functional Training

Stay in Top Shape with Simple Functional Training

The type of training in which we exercise the whole body by “imitating” the movements we make during daily movements, is known as “functional training”.

One of the better features of these exercises is that our body recognizes these exercises, because we perform them during daily, natural activities. Thus, they prepare us to perform the most common movements. Such as those we do when getting up, walking, jumping, squatting, lifting and lowering loads… Let’s see how, in addition to functional training, we are in top shape.

Functional Training

These exercises apply to all muscle groups, and we divide them into four categories: movement, pulling, pushing and rotation. We perform these movements every day, regardless of training. The task of this type of training is to strengthen us, so that we can perform them as easily as possible.

How does functional training work?

During the first segment of training, the upper part of the body is strengthened, with exercises such as push-ups. The second focuses on pulling the load with exercises such as rowing or jumping rope. In the third part, we prepare for lifting heavy loads, and in the fourth we work on improving the ability to turn from one side to the other. When we combine exercises from the mentioned segments, we equally strengthen the muscles of the whole body, which, by the way, is the goal of training. The main goal of training is for the muscles to work in a coordinated manner, because then the body produces more strength with less effort. In that way, our mind and muscles will learn to engage as many muscle groups as possible. In this way, we will make more progress in performing our tasks with less effort.


Since the body “remembers”, we will unconsciously perform these exercises in our daily lives during normal activities. We will also define muscles, gain fitness, and probably lose weight.

A simple example of functional training

Let’s say we have to lift a big load off the floor. If we just bend down and start lifting it, we will only use the muscles of the lower back. That way we can get hurt very easily. But instead, we can squat straight back and lift the load. This is how we will use the strength of the gluteus and leg muscles. So, by focusing on functional movements, I use the whole body and lift the load more easily. In other words, the more we train functionally, the easier it will be to synchronize the movements of the whole body.

The benefits of this type of training

You do not have to be at a high level of physical fitness to train functionally. If you opt for this type of exercise, over time you can expect an increase in strength, energy, muscle mass, speed and endurance. You will also strengthen the cardiovascular system, faster metabolism and flexibility.

Gym Training

It is important to note that this type of training is also very suitable for the older population, because it does not require a high level of physical fitness.


Some of the basic exercises in functional training are: Bending, deadlifting, swinging a thick rope, jumping rope, etc. In addition, we recommend throwing the ball, hitting the floor, various types of push-ups.

Some other props can be used during training, such as Pilates balls, kettlebells, crotches, weights, stretchy tires, gymnastic hoops.

And finally ..

This type of training has become increasingly popular in recent times. And indeed, these exercises help us to perform daily physical activities more easily. At the same time, these activities are the starting point for these exercises. So, the jobs and activities we perform every day are complemented by the above examples of exercises and form an unbreakable link between these cause-and-effect components.