What are the benefits of the functional training?


Functional training is much more beneficial training for the daily activities. Every individual training must be tailored according to the functions and movement that they perform daily; for example, sitting in the office, heavy lifting in construction, or playing football professionally. We need to look at significant factors which affect human performance; they are strength, speed, flexibility and mobility, endurance, sport-specific adaptation.Therefore, the training method must be adapted to deliver optimal results for each factor.

However, as you probably noticed every individual is doing different daily tasks. For example,most of the population is sedentary and inactive during the day. In modern lives, we spend sitting more the 8 hours a day, which causes various pains such as legs, neck,and back.However, in many cases the opposite is right.When people start feeling the pain in some area, they stop exercising that area,and it becomes weaker which lead to more pain. It is because most of the day our muscles are contracted and tight in these areas for along time. The best type of training for office worker is to increase flexibility and stretch these areas every day in the work or after work. Also, to train the core and lower back muscles so that they become stronger in sitting longer.


The functional training for sports athletes might be very different to that of the general population. It could be more specific and address the sports athlete is participating. For example, for basketball players, it would be much more beneficial to train jumping off the ground and running sprints instead of doing box jumps or running long marathons. Or, if football player performs power cleans it will not make easier for him to play football and kick the ball. He should do more sprinting and leg exercises for his specific training. Or in the case of someone working in the construction, it might benefit him to do some lifting, bending and twisting exercise with a sandbag, not running long marathons.That what is functional training adaptations.Overall, it means that we must adapt our sports activity to our daily activity as much as we can. This would benefit on the long term as we develop solid all-around strength, which fits our lifestyle. It would be better if we could adapt to our environment.

“Train the whole not the parts, the beautiful part is that functional training can be done anywhere”

Simple functional training routine

Push up/ Air squat/ Sit up / Burpee/ Lunge/ 50 metres sprint/ Plank hold max time/ Broad jump/ Max handstand hold.Do 10 rounds, 5 times of each exercise/ keep proper form/ rest 60 seconds after each round or no rest

Tomas Vaicelis