Finding the best functional training program can feel overwhelming. With countless options available, how do you choose one that delivers? This post simplifies the process. We’ll explore effective program characteristics and help you find the best fit. Ready to transform your fitness journey? Let’s dive in.

Table of Contents:

• What is Functional Training?
• Why Functional Training Matters
• Best Functional Training Program Design
• How to Choose the Best Functional Training Program for You
• Programming Variables in Functional Fitness Programs
• Example Functional Training Workout (Beginner)
• FAQs about Best functional training program
  • What is the best functional training?
  • What are the 7 functional exercises for training?
  • How many days a week should you do functional training?
  • Is Elements4Life functional training?
• Conclusion

What are the Best Functional Training Programs?

Functional training involves exercises mimicking everyday movements, like squatting to pick things up. It’s about building a body that’s strong, adaptable, and resilient.

Instead of isolating muscles, functional training utilizes compound, multi-joint movements, working multiple muscle groups simultaneously. This approach builds practical strength. Plus, functional training improves flexibility, balance, and coordination, perfect for life outside the gym.

The best functional training program should also support injury prevention, enhance strength and increase blood flow.

Why Functional Training Matters

Most workouts focus on bodybuilding or sport-specific training. Functional training, however, prepares you for real-world activities.

A stronger core leads to better balance and stability. This cross-training approach builds overall fitness. It also reduces injury risk during daily activities.

This makes functional training the best training for everyday life and improving overall health, as it prioritizes preparing you for real-world movements.

Strength Training, Functional Fitness Training, and Functional Strength

What’s the Difference?

Strength Training focuses on building muscle mass and increasing overall strength through exercises that isolate specific muscle groups, such as bicep curls and tricep extensions.

Functional Fitness Training takes a more holistic approach, incorporating exercises that mimic daily activities and movements, such as squats, lunges, and step-ups. This type of training improves coordination, balance, and overall functional ability.

Functional Strength combines the benefits of both, focusing on building strength that translates to everyday life and athletic performance. It involves exercises that work multiple muscle groups simultaneously, such as deadlifts and burpees.

Benefits of Each

Strength Training

• Increases muscle mass and bone density
• Improves overall strength and power
• Enhances athletic performance

Functional Fitness Training

• Improves coordination and balance
• Enhances functional ability and mobility
• Reduces risk of injury

Functional Strength

• Improves overall strength and power
• Enhances athletic performance and functional ability
• Increases muscle endurance and stamina

Best Functional Training Program Design

Good functional training programs include varied exercises targeting different movement patterns.

Consider these crucial movement components: squats (for lower body strength), bear crawls (for full-body coordination), pulling (for back strength), pushing (for upper body strength), and rotational movements (for core engagement).

The Romanian deadlift, overhead press, and bench press are also beneficial multi-joint exercises to include in a fitness program. Ensure adequate rest periods between sets to maximise muscle recovery and blood flow.

How to Choose the Best Functional Training Program for You

Choosing a training plan requires careful consideration of these key factors:

Programming Variables in Functional Fitness Programs

Like bodybuilding, functional training utilises periodisation, progression, and intensity variation to achieve goals, whatever your current fitness level.

The chosen variables should align with your goals. These variables, however, are best managed by a certified professional who truly knows how to use a functional fitness workout, and training plans, to get you results.

• Strength: Focus on compound exercises like squats, deadlifts, presses, and the barbell squat. Consider performing exercises explosively. Look at weekly volume (reps and sets) for changes every other week. Look for a 3-day workout or a 5 day workout that supports your fitness goals, then adjust rest days based on a program designed by a professional.
• Hypertrophy: Support building muscle, especially if aiming for a specific physique. Lower reps often support leanness. Consider adding isolation and assistance exercises if aesthetics are important. Keep in mind, true functional training favours compound movements.
• Muscular endurance: Supports higher intensity activities or sports performance. Use supersets or timed AMRAP sets for improved time under tension. Ensure your program specifically includes stamina-building components. A program designed for strength won’t necessarily target endurance.
• Cardiovascular endurance: Incorporate interval training like HIIT, walking lunges at a quick pace or steady-state cardio such as medium-distance runs.
• Power: Use Olympic lifting, if you have the appropriate high-level training. Simpler and more advanced power variables are also available, from shoulder press to barbell shoulder press. Use sets and reps suited to the training type.
• Flexibility and Mobility: These are vital for reducing injury risk, increasing range of motion, and mitigating niggles as you progress. Foam rolling is an excellent tool for enhancing flexibility. It may not improve your physique directly, but its focus is enhancing your body’s ability to recover and increase blood flow, crucial components for building muscle. It is worth considering as an addition to the fitness workout.

Example Functional Training Workout (Beginner)

Here’s a sample Functional Training Programs. As your fitness progresses, increase weights, reps, or sets. Consult your doctor before starting any new fitness routine.

• Warm-up: 5 minutes of light cardio like jogging, followed by dynamic stretches.
• Workout:
  • Squats: 3 sets of 10-12 repetitions.
  • Push-ups: 3 sets of AMRAP.
  • Walking lunges: 3 sets of 10-12 repetitions per leg.
  • Dumbbell rows (each arm): 3 sets of 10-12 repetitions.
  • Plank: 3 sets, holding for 30-60 seconds. Vary elbow position for targeted muscle engagement and core stability.
• Cool-down: 5 minutes of static stretches, holding each for 30 seconds. Recommended stretches include lying twist with raised feet and cobra pose.

Functional Workout Programs

What are Functional Workouts?

Functional workouts are a type of exercise that focuses on training your body for everyday life. Functional Training Programs improve your coordination, balance, strength, and flexibility, making it easier to perform daily tasks and activities.

Benefits of Functional Workouts

• Improved Coordination and Balance: Functional workouts help improve your overall coordination and balance, reducing the risk of injury and falls.
• Increased Strength and Flexibility: Functional exercises work multiple muscle groups at once, increasing strength and flexibility.
• Better Core Stability: Functional workouts engage your core muscles, improving your overall core stability and posture.
• Enhanced Athletic Performance: Functional training can improve your athletic performance by increasing power, speed, and agility.

Types of Functional Workouts

• Bodyweight Exercises: Squats, lunges, push-ups, and planks are examples of bodyweight exercises that work multiple muscle groups at once.
• Resistance Band Exercises: Resistance bands are lightweight and portable, making them a great option for functional workouts.
• Functional Training Equipment: Equipment like kettlebells, medicine balls, and battle ropes are designed to provide a functional workout.
• High-Intensity Interval Training (HIIT): HIIT involves short bursts of high-intensity exercise followed by brief periods of rest.

Creating a Functional Workout Program

• Assess Your Fitness Level: Start by assessing your current fitness level and identifying areas for improvement.
• Set Realistic Goals: Set specific, measurable, and achievable goals for your functional workout program.
• Choose Exercises: Select exercises that target multiple muscle groups at once and incorporate them into your workout routine.
• Incorporate Progressive Overload: Gradually increase the intensity of your workouts by adding weight, reps, or sets over time.

Tips for a Successful Functional Workout Program

• Start Slow: Begin with lower intensities and gradually increase as you become more comfortable with the exercises.
• Focus on Proper Form: Always prioritize proper form and technique over the number of reps or weight used.
• Mix it Up: Vary your workout routine to avoid plateaus and prevent overuse injuries.
• Make it Fun: Incorporate exercises that you enjoy, making it more likely that you’ll stick to your workout program.

Functional Training Programs to Build Muscle

What is Functional Strength Training?

Functional training is a type of exercise program that focuses on building strength and improving overall fitness by mimicking real-life movements and actions. It is designed to enhance coordination, balance, and agility, while also increasing muscle mass and endurance.

Benefits of Functional Training

• Improved Muscle Balance: Functional training helps to strengthen weak muscles and improve overall muscle balance, reducing the risk of injury.
• Increased Muscle Mass: By incorporating compound exercises that work multiple muscle groups at once, functional training can help to build muscle mass more efficiently.
• Enhanced Athletic Performance: Functional training can improve power, speed, and agility, making it an ideal choice for athletes and individuals who engage in high-intensity activities.

Key Components of a Functional Training Program

• Compound Exercises: Squats, deadlifts, bench press, and rows are examples of compound exercises that work multiple muscle groups at once.
• Multi-Planar Movements: Exercises that involve movement in multiple planes of motion, such as lunges and step-ups, help to improve coordination and balance.
• Plyometric Exercises: Jump squats, box jumps, and burpees are examples of plyometric exercises that help to improve power and explosiveness.

Sample Functional Training Workout

• Warm-up: 5-10 minutes of light cardio and dynamic stretching
• Exercise 1: Squats (3 sets of 8-12 reps)
• Exercise 2: Lunges (3 sets of 8-12 reps per leg)
• Exercise 3: Push-ups (3 sets of 8-12 reps)
• Exercise 4: Row (3 sets of 8-12 reps)
• Cool-down: 5-10 minutes of stretching and foam rolling

Tips for Creating a Functional Training Program

• Start with Compound Exercises: Focus on exercises that work multiple muscle groups at once to build overall strength and muscle mass.
• Incorporate Progressive Overload: Gradually increase the weight or resistance to continue challenging your muscles and promoting growth.
• Listen to Your Body: Rest and recover when needed, and adjust your program as necessary to avoid injury or burnout.

FAQs about Best functional training program

What is the best functional training?

The best functional training program depends on your individual needs and goals. Look for compound movements, consider your current fitness level, and find something you enjoy.

What are the 7 functional exercises for training?

Seven great functional exercises are squats, lunges, push-ups, pull-ups, rows, planks, and rotational movements. Remember to adjust reps and sets based on your training goals, be it strength, endurance, or overall fitness. Use of barbells is ideal for compound exercises such as the deadlift.

How many days a week should you do functional training?

Two to three days a week is a good starting point, with rest days between workouts for muscle recovery. You can also have one day solely focused on the bench press or shoulder press, especially if those are fitness goals for you. Alternatively, you could focus one day on a single muscle group, then allow for ample rest before the next session. This is one example of a training approach that incorporates adequate rest periods to promote muscle recovery and reduce injury risk. Always listen to your body and consult with a qualified trainer or other healthcare professional for personalised guidance and to reduce the likelihood of injuries.

Is Elements4Life (E4L) functional training?

Elements4Life incorporates all the functional movement patterns, however stands out in key aspects, possibly due to its premium design, technoclogy, delivery systems and programming. A focus on Functional Training Programs supports better results and performance.

Conclusion

Finding the Best Functional Training Programs involves considering various factors, especially if you’re looking for a specific training environment. A good program integrates exercise seamlessly into your life, enhancing movement quality and overall performance. If you want to train for everyday activities, functional fitness is the ideal choice. Ultimately, whether functional training is ‘better’ depends on individual needs and goals.