Rather than training for mirror muscles or picking up another fad workout routine, why not train to support your everyday life? Functional fitness is all about exercises that mimic natural, real-life movements.
According to Michael Betts, a NASM-qualified trainer and director at Trainfitness: “functional fitness workouts build strength, stability and mobility in ways that translate to daily activities, from lifting shopping bags to playing with kids or balancing on uneven surfaces.”
Unlike traditional training, functional training focuses on multi-joint, multi-plane movements rather than isolated exercises. “While a biceps curl will build arm strength, a farmer’s carry builds grip strength, core stability and full-body coordination all at once,” says Betts.
The benefits? Better coordination, improved joint stability, reduced risk of injury and increased calorie burn as compound movements engage more muscle groups at once. Most importantly, functional training builds mobility and strength, keeping you independent and active as you age.
Michael Betts is a director at TRAINFITNESS and a personal trainer with overof 30 years experience.He has contributed his expertise to outlets such as Ask Men, GQ, The Independent, The Telegraph, The Guardian, Yahoo Health, CNET, Eat This and more.
How to do the five-move functional fitness workout
Complete three to four rounds with 60 to 90 seconds of rest between rounds.
Turkish get-up
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Reps: 3-5 each side
This builds full body coordination, core strength and shoulder stability.
- Lie on your back, holding a weight overhead with your arm extended.
- Bend the knee on the same side as the weight, planting your foot flat on the floor.
- Push through your foot and your opposite elbow to lift your torso off the floor.
- Rotate your extended leg behind you to create a stable base.
- Stand up while keeping the weight overhead, engaging your core throughout.
Farmer’s carry
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Time: 30-40 secs
This builds grip strength, posture and core stability.
- Stand holding a weight in both hands.
- Engage your core, keeping your spine upright, shoulders back and chest proud.
- Walk forward with control.
Goblet squat
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Reps: 12-15
This mimics the everyday movements like getting out of a chair and builds lower-body strength.
- Hold a weight at chest height close to your chest.
- Stand in a squat stance, feet shoulder-width apart, feet pointing outwards slightly and shoulders back
- Sit your hips back and squat down
- Engage your glutes, push through your feet and return to a standing position, maintaining an upright back throughout.
Racked reverse lunge
Reps: 10 each side
This unilateral movement builds balance and leg strength.
- Hold weights at shoulder height, with elbows bent, and step back into a lunge.
- Bend both knees and lower them to roughly 90° angles.
- Push through your front leg to return to your starting position.
- Try 10 reps on each side.
Push-up to rotation
Reps: 5-8 each side
This combines upper-body pushing strength with core rotation.
- Perform a push-up. If you struggle to execute a push-up, then try doing it with your hands on an elevated surface, like a couch, to make the move easier.
- As you push back into a full extension, rotate into a side plank, extending one arm up.
- Return to the push-up position and repeat on the other side.
- Continue to alternate between push-up and side plank engaging your core throughout.
Shop adjustable dumbbells
Need some equipment so you can do this functional workout at home? The below round-up shows the best adjustable dumbbells we’ve tested at their lowest price.
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