What is functional training?
Functional training is a form of training that develops strength, balance and coordination at the same time. Unlike traditional strength training, it does more than strengthen individual muscle groups in isolation – it teaches your whole body to work together more efficiently. Fittest in Tallinn introduced this approach back in 2007 in collaboration with Fysioline. Today, functional training is a widely adopted approach practiced around the world.
Why is functional training so effective?
The spine forms the body’s central axis. The stronger the muscles supporting it, the less back pain, neck pain and muscle stiffness you experience in everyday life. Fittest gym trainer Erkki Murakas found this out firsthand: when he took up functional training after years of traditional strength training, he began to feel muscles after his workouts that had previously received virtually no training load. This is no coincidence – it is the essence of the approach.
So what actually happens? Conventional strength training on machines isolates one muscle group at a time. This works well for targeted muscle building, but it does not teach your body to use different muscles together. Functional training, by contrast, activates several muscle groups simultaneously, mimicking everyday movements such as bending, lifting and turning. Because so many muscles work together during a single movement and energy expenditure is high, it is also ideal if you want to lose weight through gym training.
Functional training in the gym: how does it work?
The bench press is a good example. In the traditional version, you lie on your back on a bench, with weights on both ends of the barbell, and press. A familiar movement. In the functional version, the weights are removed from one end of the barbell, and you perform exactly the same movement. Sounds easier? In fact, the opposite is true: the weight on one side pulls your body sideways, forcing your core and arm muscles to stabilize you and maintain your balance throughout. The effect is entirely different – and much more effective.
Alongside standard gym equipment, dumbbells and barbells, functional training uses a range of specialized equipment: core-board, resistance bands, BOSUs, fitness balls, medicine balls of various weights and mats. Combining these with gym machines makes your regular workouts more varied, more interesting and as beneficial as possible for your body. Repetitive sets give way to varied movements that require constant adjustment.
In collaboration with Fysioline, Fittest has even created a dedicated functional training room, equipped with traditional strength machines, benches and less common accessories. In fact, the basic principles of this approach work in any modern gym. All you need is a little familiarity with the method and a slightly different approach to your usual exercises.
Who is it suitable for, and what can you expect?
Functional training is intended for all adults, regardless of training level. The main goal is to develop good balance, coordination and concentration rather than huge muscles – qualities that make everyday life considerably easier. If you work at a desk or do repetitive physical work, you may be among the first to notice how functional training helps relieve chronic muscle tension and improve posture.
This form of training is also appealing if you want to save time: you work practically your entire body in a relatively short period. If your usual machine workouts have started to feel like a dull routine, functional training is worth trying. The change does not have to be radical – simply add a few exercises performed on a BOSU or medicine ball to one of your workout days.
FAQ: functional training
Is functional training suitable for beginners?
Yes, but starting under an instructor’s guidance is recommended. Getting the technique right for the basic exercises requires attention at first, but once you have mastered it, you can adjust the training load yourself to suit your training level.
How does functional training differ from traditional strength training?
Traditional strength training isolates muscles one at a time. Functional training teaches them to work together by mimicking everyday movements. The former is suitable for targeted muscle building, while the latter improves overall physical function and coordination.
Does functional training carry a higher risk of injury?
With correct technique, the risk is no greater than with any other form of training. It is important to start at a moderate level and avoid progressing too quickly, too soon.
Author: Aktivist
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