What is functional training?
2/29/2024
Hello, BHC Community,
Welcome to March! There is still time for snow and ice but it feels like we got off easy this winter. Enough about the weather. This month I’d like to discuss the topic of “functional training.” What is it? Should you be using it? How do you do it? All good questions. Allow me to shed some light…
Functional Training, as a whole, is defined as performing exercises that train the movement patterns of Activities of Daily Living (ADL’s). Basic ADL’s include bathing or showering, getting in and out of bed or a chair, and using the toilet. Let's add picking up a heavy Amazon box or carrying grocery bags from your car to the kitchen. What about putting your carry-on bag into the overhead bin on an airplane or pulling yourself up a steep slope on a hike?
If these are things that we would like to be able to do independently then we need to train for them by adding functional exercises into our fitness regimen. This will involve minimizing machines and using our bodyweight and free-weight equipment. We might be able to do the leg press machine with 500 lbs but getting on and off the toilet is a squat so we should be squatting. Moving a barbell, dumbbell, medicine ball or sandbag from the ground to over your head with proper form is going to train us to get that suitcase up and into the overhead bin on the airplane more than the seated shoulder press machine. The deadlift is arguably the most functional exercise of all. Unfortunately, the hamstring curl machine is probably not going to help you pick up that heavy box. An added benefit of functional training is the required use of your core and stabilizing muscles that you might not otherwise be strengthening.
Training with machines has its place and will help us get strong but it shouldn’t be all we use, and any thorough fitness program will include lots of functional exercises. A perfect way to add functional training to your regimen is to attend one of our amazing BHC group fitness classes such as Silver-Circuit, Total Body Strong (45 or 60 minutes), Circuit Training, Boot-Camp, Circuit Strength, BodyPump, or Barre. All fitness levels are welcome and our experienced instructors will be there to help you every step of the way. Another option is to meet with a BHC Certified Personal Trainer for an exercise program designed for your specific goals. Please contact me directly at kyle@ballardhealthclub.com and I’d be happy to answer any questions you may have.
Whatever your fitness goals are, we’re here to support you.
Yours in “functional” fitness,
Kyle Hyde
Fitness Director