Functional fitness exercises, as described by the Mayo clinic, “... train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability.”(1)

A great example of a functional fitness exercise is the squat, because it mimics the action of sitting and standing, something most of us do many times throughout each day. Working with a fitness professional, who is trained to see your body through the lens of structural alignment, can help you develop the core and leg strength needed to safely move through everyday life, minimizing your risk of injury to joints and spine.

A few years ago, when I was struggling with joint pain and was about 30% over my normal body weight due to stress eating and metabolic dysfunction, my knees were often aching and stiff from the additional weight and lack of activity.  Strangely, where I noticed the knee pain the most was bending to sit down on and get up from the toilet! Suddenly that bowl seemed mighty low and sitting seemed mighty difficult to navigate with knee pain! It was frustrating, and frankly it's one of the flashing lights I saw in front of me when I heard my inner voice scream, “ENOUGH IS ENOUGH. IT’S TIME TO MAKE CHANGES!”

But back to functional fitness…

What can you expect from a typical functional fitness session with a fitness professional?

The answer to this question varies, depending on your trainer’s background and the environment in which they typically teach. If you are working out at a gym, you will likely have access to fitness equipment like kettlebells, weighted exercise balls, exercise bands, boxes and other tools. Many functional fitness-based gyms have group classes that are designed around using similar equipment in HIIT (High Intensity Interval Training). These classes can be fun, but also may be a bit intimidating if the culture of the gym isn’t inclusive for the beginner or non-athlete. It’s definitely worth checking out the culture and chatting with a trainer before signing up for any contracts.

Equipment-free functional fitness is also a great option!

For those who have zero interest in setting foot in a gym, there are other forms of functional fitness that are performed without the use of any equipment at all. For example, as Primal Health Coaches, we focus on training using four core essential movements, Squat, Push Up, Plank, Pull Up. (2) These four essential movements can be expanded into multidirectional lunges, side planks with leg raises, burpees, yoga asana-inspired movements, and much more! In fact, there really is no end to the creativity we can use to help strengthen the body for everyday activities.

In my health coaching practice, I offer online functional fitness, and yoga conditioning as part of my 28-Day Metabolic Reset, to help participants increase mobility, flexibility, balance and strength without using equipment. One’s own body weight offers enough resistance to strength-train beginners, and help more active people improve overall core strength, mobility and flexibility. Participants benefit regardless of their fitness level, age, size, flexibility or mobility. All are welcome!

Is functional fitness okay for beginners or those who have been sedentary for a long time?

I will always advise getting your doctor’s approval to exercise before beginning an exercise program. With that said, a Certified Fitness Professional is trained in recognizing participants’ rate of exertion and can help you keep track of your heart rate to ensure you are in a safe Target Heart Rate zone. Likewise, they are able to provide modifications for different stages of fitness ability, so that classes are accessible to all levels of students.

If you're new to fitness it may be advised to begin working with your own body weight first, until you are comfortable adding weight or load in the form of kettlebells, hand weights, bands, etc.

The bottom line

Functional fitness is a great way for most people to get moving and into fitness if they are beginners or have not worked out in a while. If you are having trouble getting through daily movements like sitting down, standing up, rolling out of bed, lifting pots and pans, kneeling to plant flowers, sitting at a desk; functional fitness may be a perfect place to start!

Working with a certified fitness professional is a great way to safely ease into working out to improve your everyday quality of life and get moving with ease, stability and grace. I am a Certified Primal Health Coach and am currently enrolled in Group Fitness Certification training with the American Council on Exercise (ACE), expected to gain certification by October, 2021. I look forward to training with you!