The new buzzword these days in exercise is functional training. Everyone seems to have the latest exercise or the latest gadget that focuses on functional training. There are all sorts of benefits of this style of training and I will admit that I am an advocate of functional training. The question I have is, how can there be so many different versions of functional training? It seems like each trainer has a different version or different exercises they like to use. Some of these are very basic while other trainers have you incorporate a bunch of goofy looking equipment and you perform a bunch of odd movements. My opinion is that the term functional training is starting to get a little overused. Trainers see it as an opportunity to make a buck on the fact that they are using the latest technology in functional training. Who is there to validate these supposed claims?

I find it absolutely shocking what some people refer to as functional training. Some different definitions for functional training are:

• An exercise continuum involving balance and proprioception, performed with the feet on the ground without machine-assistance, such that strength is displayed in unstable conditions and body weight is managed in all movement planes. (Boyle)
• A spectrum of activities that condition the body consistent with its integrated movement and/ or use. (Santana)

These are definitions from two of the most prominent personal trainers in the United States, Mike Boyle and Juan Carlos Santana. Each of these definitions can be interpreted a little differently, the first being quite specific on the requirements to be considered a functional exercise, while the second is a little more vague. Another point is that these are just two trainers’ definitions. I guarantee if you did a search on functional training you would get countless different definitions.

How is it that no one can come to an exact agreement on what the latest and greatest training technique actually is? I may be looking into this a little too deeply, but it worries me when I see people claiming to use functional training and it looks either dangerous or completely pointless. As a personal trainer it is our job to provide a safe and effective workout that gets the client positive results. It is inexcusable to either injure a client or take their money and not provide the results they desire just because you want to try something completely new.

I use what I would consider functional training with my clients and think it is very beneficial. I view functional training as a form of exercise that helps prepare individuals for daily life. I try to evaluate what someone does on a daily basis and incorporate exercises that will provide the quickest and most specific benefits. There are two basic movements that everyone performs on a daily basis. At some point everyone performs a pushing movement and a pulling movement. Each of these two movements are performed both in the upper body and the lower body.

There are three basic lower body exercises that are performed on a daily basis, which I have previously mentioned. These exercises are the squat, lunge, and the step up. At some point throughout the day you will squat, whether it’s to bend down to pick something up or to sit down in a chair. You will also most like perform a lunge, since walking is a variation of a lunge technique. The last exercise is a step up, which is a variation of walking up stairs. Considering these are the three primary movements you perform on a daily basis these are the exercises that should be incorporated into an exercise program.

Evaluating the movements performed by the upper body provides similar results. On a daily basis you will perform some form of a pushing exercise, whether it’s closing a door, performing manual labor like pushing a box, or even pushing your child up over head. The opposite movement is also performed on a daily basis. You sometimes pull a door open or pick up a child. So again these basic movements should be incorporated into a workout program.

Breaking all of this down to design a program is actually very simple. You realistically only need a few different exercises to perform a great functional workout. First it is important to perform an upper body pushing exercise, let’s say a push up. Then you need an upper body pulling exercise, maybe a pull up. After you perform both of these exercises it would be important to perform a lower body exercise like a squat. This is all that you would have to do to complete a decent total body workout.

There are a few additional exercises that could be added to make the workout a little more comprehensive. I would incorporate some form of an overhead pushing exercise like a dumbbell shoulder press and maybe another pulling exercise like a bent over row. Again you just need to perform basic movements to get a great functional workout. That’s why I get so confused and annoyed when I see all of these ridiculous exercises people do with the intent of getting in better shape. People have a hard enough time doing basic forms of exercise, it’s crazy to expect them to safely perform all the complicated exercises.

As you may have noticed I try to make exercise as simple and effective as possible and I think that functional training can be the most beneficial method. But it has to be a very simplified approach. Use the advice listed above, incorporate basic pushing and pulling exercises both for the upper and lower body. Make sure these movements somewhat reflect daily activity, so sitting on a machine and performing a movement on a fixed track isn’t exactly the best thing for your body. All of the activities should involve supporting your own body either standing a sitting, occasionally lying down or kneeling.

Once you understand the basics, then you can start incorporating different exercise modalities like balance training. By adding different modalities you will increase the difficulty of the exercise which will improve your overall health and fitness. You can incorporate different pieces of equipment like a stability ball, bosu ball, or a balance board to incorporate different modalities. However, extra equipment isn’t necessary. A little creativity can have the same effect.

I think it’s important to be skeptical of people claiming to have the latest and greatest workout. In most cases people are just using some creative marketing to make a few quick dollars. Do a little research into the methods and methodology of any form of exercise and determine if it is the best option for you. Like I said, I don’t think it takes a whole lot to get good results. Use the basic movements that your body was intended to perform with some different variations and you can look and feel phenomenal. The point that I am trying to get across is the good old K.I.S.S. method, or Keep It Simple Stupid.

Take some time in the next few days, evaluate the current exercises you are doing and decide if they are a pushing or pulling exercise. Then make sure that you have an equal number of pushing and pulling exercises to guarantee muscular balance, which will help prevent injury. Once you have done that evaluate the actual exercises, trying to closely replicate daily activity and keeping the exercises fairly basic. By doing this you will have designed a great functional exercise routine. Then all it takes is a little motivation to perform the exercises two to three times a week to get the results you desire. If you are able to do this you will be in the best shape of your life.

Always seek out the best and most up to date information and apply it in the safest and simplest way. This will provide improvement in any endeavor you have in life. Never be satisfied with where you are today. Push yourself to succeed at a higher level everyday. This will lead to a life of limitless possibilities. Enjoy the journey of life and take advantage of everyday you have, you never know what tomorrow will bring.

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