Get to know our new Functional Training Space!
This article discusses functional training in detail - for a general introduction to resistance training click here.
What is functional training?
A function is defined as “an activity that is natural to the purpose of a person.” Functional training is just that - a focus on movement patterns that are purposeful in everyday living.
Unless you’re crawling underneath your bed and attempting to lift it off the ground, you’re unlikely to use the movements involved in a bench press or tricep extension all that often. However, functional training can assist you to perform a whole range of daily activities, from pushing the lawnmower around or climbing up ladders to the office jockeys getting up from and sitting down at their desks multiple times a day.
Benefits of functional training
Typically, functional training incorporates a large amount of compound exercises (those exercises using multiple joints and muscle groups in a single movement). Isolation exercises, such as a tricep exercise which ‘isolate’ a single limb or muscle group are not as essential (Gentil et al. 2015). Consider painting a wall, how often are you going to keep your elbows tucked into the side only moving your forearms?
A major benefit of multijointed, compound exercises is the ability to achieve a full body workout in a shortened period. Why spend more time in the gym than you need? Therefore, we keep our functional classes at just 45 minutes long – keeping it short and sweet.
A wise man once said, “the whole is greater than the sum of its parts”. This quote summarises functional training quite well as the recruitment of multiple muscle groups at once allows the body to become synchronised with itself, gathering strength from all areas to complete everyday tasks (Gentil et al.).
Limitations of functional training
Functional training does not solve everything fitness related, however. For instance, some individuals may be nursing an injury which prevents whole body multijointed exercises from being performed. In this case it may be more beneficial to focus on machine exercises which can isolate body parts to train from the injured part. No excuses here!
How can I get started with functional training?
Good news - UWA Sport has recently opened a new functional training space dedicated to this type of training. You can train on your own, or join in on one of our fun functional training classes - check the latest timetable here.
We have a wide range of equipment in the functional training space which can be used in a variety of ways to achieve different results. Here’s some ideas to get you started!
Sled
Weighted sled pushes – Focus on power development by adding speed!
Weighted sled pulls – Practice for when it comes time to move that heavy furniture at home.
Recent research into sled training has shown heavy loads may elicit the greatest gains in sprint performance over short distances. (Cahill et al. 2020)
60kg Tyre
Tyre flips – utilise your entire body here making sure to get the legs involved.
Battle ropes
Battle rope slams – implement a jump for an extra plyometric workout!
Alternating pulses – focus on that grip strength and engagement of your back muscles.
Battle rope high intensity interval training has shown significant improvement in explosive power, grip strength and core strength. (Kandasamy, Mohan & Kaba, C. 2016).
Kettlebells
Sumo-squats – who said you needed a squat rack??
Kettlebell clean and press – The brainchild of Olympic lifts and functional training
Renegade rows – Push-ups and a rowing exercise in one – what a time saver
Medicine balls
Wall-sits with a medicine ball – who knows when you might need to hold a squat…
Med ball slams – a whole body burn, add burpee if you wan an extra push.
Wall throws –a rugby ball pass for a solid core workout
Fitness balls
Hamstring curls – who needs a machine anyway – keep those hips high!
Fit ball plank – send us footage if you manage to plank between 2 balls!
Farmers carry.
Big shopping spree? Never take more than 1 trip. Enough said.
TRX bands
Suspended push-ups – feel the whole-body burn.
Low row pull-ups
Pistol squats
Plank – pike with feet in handles
Research into suspension training has shown increased muscle activation when comparing the same exercise performed on a stable surface (Harris et al. 2017)
Plyo boxes
Box jumps – Play any team sports? These are for you to get the drop on your opponent. This one exercise works your hamstrings, quads, glutes, calves, core and hip flexors - quite the workout!
Research has shown increased athletic agility after a 6 week program around plyometric training (Miller et al. 2006)
Decline Push-ups – Get a shoulder workout with your feet up. (Not kicking your feet up for Netflix)
Access to the functional training space and functional classes are included with all student UWA Sport memberships.