This phrase is thrown around SO much in the fitness industry, but what does it actually mean? 🤔
Functional exercises are those that use multiple muscles and joints simultaneously, usually with a strength, endurance and/or mobility component. That is, they involve whole muscle groups or body parts, rather than just one muscle. Furthermore, these exercises reflect your daily activities for example, squats = sit-to-stand from a chair! 🏋🏻♀️The more functional training that you include in your workouts, the better, as this will make performing everyday tasks much easier! Think: lifting/carrying shopping bags; gardening; or playing sport!
I remember when I was at university, our tutors would constantly encourage us to 'think functionally' rather than concentrate on single-joint movements that involve minimal muscles. The reason for this, particularly in a rehabilitative context, is to return that patient to their previous level of function (and beyond!).
Part of the reason that I love Pilates is that it incorporates a large amount of functional exercise, just like the step-down lunge below!👇🏻 From reformer to fitball and mat, we can challenge multiple muscle groups to achieve that muscle burn we're all looking for in a great workout! 🤸🏼♀️
Elite athletes include large amounts of functional training in their regimes, why is this? Because sport does not focus on ONE muscle group at a time. Instead, athletes focus largely on multiple muscles that interact to create the smoothest, fastest and strongest movements possible, as this is what they need to compete. ⛹🏻♂️Sure, bicep curls will give you strong biceps 💪🏻not a bad thing! But when you have a super-strong bicep and nothing else surrounding it to support its' movement, is this optimal for overall upper limb function? Nope.
"Does this mean that non-functional exercises are bad?" I hear you ask...
At the risk of confusion, no! Again, it depends on what you want to achieve. I use single joint exercises to build strength and control as part of a balanced exercise program. And sometimes you just want a really specific burn!!
-> Example: if a patient has a weakness affecting their lateral (side) glute muscles, I'll probably give them something specific, small and supported in terms of an exercise. BUT, it's important to progress this as soon as their strength and control improves. THINK: side leg lifts or clamshells becoming crabwalks with a band. 🦀
I've listed some of each type of exercise for you below. These lists are by no means comprehensive, but give you a frame of reference.
Functional Exercises
- Squats
- Lunges
- Burpees
- Push-ups
- Deadlifts
- Calf raises
- Glute bridges (pelvic curls)
- Crabwalks
- Nordic hamstrings (google it 😉)
- Kettlebell swings
Non-functional exercises
- Bicep curls
- Hamstring curls
- Knee bends
- Lateral leg raises (hip abduction)
- Straight leg raises
- Shrugs
- Flyers
- Tricep extension
- Hip adduction
- Hip extension
I challenge you to think about why you're doing each exercise you're doing. What is the purpose? How will it help you to achieve your goals?
Take home message: Do both types of exercise! If your training focuses only on single joint muscles with the fancy machines at the gym, try to add in some more multi-joint exercises! If your workouts are mainly functional already, you're onto a winner!
Happy training! 🤸🏼♀️