What Is Functional Fitness?
Over the past few decades, “functional” fitness has been perceived in many ways: from a niche practice to a fashion trend and even a joke. Training styles calling themselves “functional” also vary widely, from bodyweight exercises to Hyrox workouts. So what exactly is functional fitness?
Functional fitness is more of a buzzword than a training style.
If you ask a functional fitness trainer, they’ll probably tell you that these are exercises that help you in your daily life. Perhaps that means “farmer’s walks” with heavy dumbbells so you’re strong enough to carry all your groceries in one go. Perhaps it’s hundreds of squats without weights so you can bend over to pick up the kids. Perhaps it’s balancing on a Bosu to reduce the likelihood of slipping and falling on icy sidewalks.
Historian Conor Heffernan traces the origins of functional fitness to exercises prescribed for general wellness, rather than specifically for strength development or athletic performance. These exercises sometimes utilized unusual equipment, such as pulleys and weighted balls, or, today, resistance training ropes or suspension training machines.
Modern trainers often define functional fitness as the opposite of what they consider “regular” fitness. For some, a regular workout means lots of single-joint exercises, like bicep curls, so they incorporate compound movements that engage the entire body into their program. For others, a regular workout involves using heavy weights, so they consider training with light weights or just bodyweight to be functional training. And for still others, a regular workout means performing sets with rest between them, while functional training involves constant movement. In other words, “functional” can mean any type of exercise your trainer prefers.
Sometimes “functional fitness” is like a code word.
Just when it seemed the functional fitness craze was fading, more and more gyms and trainers are picking up the term again. But this time, I think something specific is happening: “functional” is code for “CrossFit-like exercises, but not CrossFit-style.”
CrossFit is a combination of weightlifting, gymnastics, calisthenics, and cardio. Workouts can include skill training, strength training, and, most famously, “workouts of the day” (WODs) that require endurance. But the name CrossFit is trademarked and associated with a specific company, which has a history of controversy . What if you enjoy this style of training but don’t want to do CrossFit ? Call it something else.
Therefore, when people perform exercises similar to those seen in CrossFit classes, it’s sometimes called functional, regardless of whether they’re performed in real life. For example, Hyrox classes prepare you for a run, which isn’t really a functional exercise; however, you’ll do wall ball throws, lunges, and sled pushes, which can be considered functional exercises.
No exercise is ineffective .
The idea of training to improve everyday skills isn’t such a bad thing. We all need strength and mobility to function as human beings without constantly complaining about our knees and backs, and this is especially important as we age.
But do you need any special exercise for this? Not really. Regular, boring barbell squats may not seem “functional” to some, but they still build tremendous leg strength that will help you lift kids. Anything that improves any aspect of your fitness will be beneficial in your everyday life.
If you’re looking to learn from the world of functional fitness, remember that you’re not limited by any stereotypes in this field. Balance training can be fun and rewarding; the same goes for grip strength training , core training, interval cardio, and a host of other things you might not typically think about in the gym. Mastering new skills is an exercise for your brain as well as your body, and it’s worth it, even if you never find a “functional” use for exercises like handstand pushups.