While you might immediately think of things you do every day like walking, going up stairs, bending over to pick things up, or reaching for something overhead, functional movement can also be performance- or sports-based training. It’s quite literally fitness with a function, or goal, in mind, says Errick McAdams, CPT, an ACE-certified personal trainer based in Washington, D.C. That goal might be lifting a certain amount of weight, perfecting your tennis swing, or running faster—whatever it is, the training you do to achieve that can be considered functional. Doing these movement patterns over and over again leads to neural adaptations, or the mind-muscle connection, says Mago. “The more often you perform a movement, the neural pathways become stronger and ’talk’ to your muscles to help them work together to complete the movement more effectively.” In fact, one study found that women who performed a functional training program showed greater training improvements1, including strength, endurance, and explosive strength, than a group using resistance exercise machines. Research has also shown functional fitness at higher intensities can improve cardiovascular endurance, strength, and flexibility2 better than traditional cardio because it recruits more muscles. One small study found that participants who did three 15-minute functional movement circuits a week increased their motivation to exercise significantly as compared to participants that walked for 50 minutes three times a week. One that’s more common than you might think? McAdams says many people actually get injured while loading the dishwasher because their bodies aren’t used to the twisting and bending action. That’s why he loves moves like resistance band woodchoppers or medicine ball swings. Another major imbalance he sees in clients that can result in injury is weakness in the core and glute muscles. But again, functional moves can help. “I use plank walkouts, squats, and lunges to address those challenges.” Form tips: Maintain a flat back in plank position. As you squat, keep the chest up. Form tips: Perform pushup on an incline (like a countertop or stair) or from your knees if you’re still working on your pushup. Draw your navel toward your spine to prevent dipping in your lower back. Form tips: Keep chest facing forward as you lunge. Form tips: Maintain a flat back in plank position. Regress the movement by coming down to your knees. Form tips: Focus on hitting your best squat position during each stage of the movement, keeping low back neutral. Form tips: Keep your back and core in one straight line as you raise your hips. Make the move harder by not letting your butt touch the floor in between reps. Form tips: Avoid rotating through your hips to keep the work in your core. Form tips: Maintain a flat back as you extend, reaching from fingertips through toes. Form tips: Keep your chest up throughout the movement to properly engage your core. “There are a number of ways to stress each movement,” says McAdams. You can increase the number of reps, increase your speed, or work in different planes of motion (like performing a lunge forward, to the back, side to side, or transverse). You can also add resistance to most movements, such as adding dumbbells, sandbags, or resistance bands. Or you can slow down each movement and focus on form. Particularly for people who are older, have any movement restrictions, or are just starting out with exercise, slow movements will build a strong foundation for long-term fitness without stressing your joints. McAdams notes that for people who are very goal-oriented, functional training is a great way to stay motivated because it’s easy to see improvements in your movement patterns or find ways to progress as your body adapts. McAdams stresses the importance of making sure your trainer is certified and has a few years of training under the belt. Trainers with some experience will be the most comfortable working with people at all levels, with injuries or limitations, or with any medical conditions like asthma, ensuring you’ll stay safe during your sessions. The American Council on Exercise (ACE), a popular personal trainer certification program, offers a database to help you find a personal trainer. You can also call your local gym and ask about personal training. Ensure your trainer is certified by asking about their credentials. Other reputable certifications come from NASM, ISSA, NCSF, ACSM, and NFPT. Most trainers should be well versed in functional movement patterns, but everyone has their own style, so when you’re talking to potential trainers, ask them if they’re comfortable with functional training. Finally, make sure your trainer completes a physical assessment with you during your first session, says McAdams. This should help them—and you—determine where your imbalances are and what you need to work on together. Some studios or classes will clearly bill themselves as functional fitness, but others may not. If you’re unsure, give the studio a call and ask. Some studios or gyms may offer a type of hybrid training, like F45, which combines functional training in a HIIT format. When you’re ready for an extra challenge, add resistance. TRX is a great piece of equipment for beginning functional training, says McAdams. “It makes it so that everybody can do a pullup.” The TRX can also be used for moves like an incline pushup, lunge and squat variations, and rotational movements. He also recommends resistance bands as an inexpensive and minimal piece of equipment if you’re training at home. Whichever method you choose, Mago recommends starting off with two to three sessions a week and building up as you get fitter and stronger.
