We asked an expert to weigh in on the benefits and practicalities of functional training.
If you’ve flicked through gym schedules, chances are you’ve seen a functional training session crop up, but what exactly is it? Well, it’s just that—a workout designed to be functional.
Jeff Hoobler Jeff Hoobler is a cycling and strength coach with over 25 years of experience working with athletes of all levels, from beginners to world champions. He has a degree in Sports Psychology and Exercise Science from the University of Kansas and is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. In addition, he is a MAT therapist, Foundations Training Instructor, and USAC Level 3 Cycling coach.
"[With bodybuilding], you end up with overdeveloped muscles, many underdeveloped areas, and very poor coordination. This type of training is not very ‘functional,’ and bodybuilders tend to not move very well." The compound exercises traditionally used in a functional workout could also benefit deconditioned people, because they strengthen joints and muscles and improve the ability to perform daily movement, therefore decreasing the chance of strains or injuries, as discussed in the journal of Ethnicity & Disease .
How to perform a functional workout "As far as the loads and resistance go, we're generally talking about weights that are lighter than traditional lifting because you are moving in multiple directions," Hoobler advised. So don’t kick off your functional training session by picking up the heaviest weight available.
In a small study of 23 healthy, moderately trained men, subjects were assigned to bodyweight push-up or bench press groups. Both groups were tested across areas like muscle thickness, one-rep-max , bench press, and push-up progressions pre and post-study, engaging in training three times a week for four weeks. Both groups significantly increased their 1RM and push-up progression, yet the improvements in the bodyweight push-up group were significantly greater.
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