Functional training exercises are those that involve training your body for the activities performed in daily life. Thus, they are often exercises that mimic real life movement patterns. As such, functional training does not involve using most machines you find in a commercial gym.

Instead, functional training exercises often incorporate bodyweight movements as well as big lifts like squats, deadlifts, kettlebell swings, and many others.

As a former pro soccer and strength & conditioning coach to over hundreds of elite athletes, I can tell you that functional training is where it’s at — even if your goal is simply to burn fat.

If that’s your goal, then remember that because functional training incorporates more of your muscle mass, your body ends up burning through more calories during and after your workouts.

If performed correctly, functional training exercises improve joint mobility and stability, while also improving your body’s motor patterns. Doing all of this leads to better strength, performance, and reduced risk of injury.

A 2009 study published in the Journal of Strength and Conditioning Research compared functional training to machine-based exercises and the results showed very substantial gains and benefits in the functional training group over the machine-based group.

The functional training group had a 58% greater increase in strength over the machine group,  balance improvements were 196% higher, and they reported an overall decrease in joint pain by 30%!

Need more reasons to make functional training exercises the foundation of your exercise program?

 

My Best Resources on Functional Training Exercises:

The 19 Best Glute Exercises of All Time (The Definitive Guide)

The Correct Squat Form (And the Best Squat Variations to Do)

Functional Movement Training: 3 Big Reasons You Should Be Doing It

The Ultimate Guide to the Best Compound Dumbbell Exercises

The Best Kettlebell Full Body Workout Routine for Beginners

Barbell Hip Thrust: How to Do It (The Right Way)

Glute Bridge Exercise: 7 Simple Variations to See and Feel Better Results

The 7 Best Fat Burning Leg Exercises

 

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