When you do exercises that mimic movements you do in your sport or everyday life, you are doing functional training. Build your functional workout at your gym from level change, locomotion, push and pull, and rotation exercises.

Level changes

This is when you are moving from low to high. Getting up from a fall, go from low to high when wrestling or even pick up one end of a couch, you’ll be in a staggered stance. Do staggered deadlifts to make these exercises more functional. To do this, use dumbbells or change the angle of the lift by using cables.


In all activities you move from one point to another. You might do this by jumping, skipping, sprinting, or sidestepping. You’ll be doing single-leg movements. Contrary to belief squats are not going to improve that single-leg step. They are good exercise, but not for this purpose. For example, power lifters are among the best at squatting, but they’re also among the slowest athletes. Instead of squats,do the single-leg anterior reach.

Pull and Push

You’ll need to use your core and other muscles due to the fact that most pushing and pulling movements occur while you’re standing. Functional pushing movements require you to use force while standing.  Do standing cable presses for functional pushing strength. Bent-over rows are great for pulling motions. Pull-ups and rows are also good functional pulling movements for practicing grips required for sports.


Sports such as tennis or baseball require running and twisting. Do twisting exercises using resistance bands or cables to develop this dual strength.

Functional Training – the payback and results

  • Perfect for a busy lifestyle.
  • If you keep doing the same movements over and over again, your body will get used to it and you’ll hit a plateau. This type of workout challenges you because a lot of the movements are unpredictable.
  • Functional training hits the core muscles which will help improve coordination, balance, and stability.
  • Functional fitness training can help you get more performance out of any sport. It’s an exciting, complete body exercise.

In short, functional training gets you stronger, and everyone can benefit from that!