A functional exercise is one that when performed, results in increased function – specifically, bodily movement that is more efficient and purposeful.  The basic foundation of functional exercise is stability and mobility.  So functional training might best be described as training that focuses on specific movements using multiple planes in full range of motion (mobility) and in positions requiring the body to activate stabilizing muscles (stability).  A common misconception in the exercise arena is that if an exercise mimics a functional activity (everyday life and sports activities like walking, squatting, throwing) it automatically qualifies as a functional exercise.  While squatting and lunging are very functional activities, it is more the positive effects the exercise has on the individual’s function that is the determining factor. The functional effects of an exercise are in turn affected by the quality of the movement.  Therefore, functional training stresses movement technique over heavy weights and multiple repetitions.  This is not to imply that functional training is easy, in fact it may be more challenging than traditional training.  This is because functional training concentrates on the training of stabilizing muscles, which are generally ignored in a traditional strength training routine using machines and weight benches. During functional activity, muscles do not work in isolation; many muscles work in together under the direction of specific motor patterns from the brain and nervous system to produce movement in multiple planes. A brief study of anatomy will reveal that muscles run in spiral patterns - that is they wrap from the front of the body or joint to the back and rarely attach in straight lines. Therefore, the training of functional movements requires the exertion of forces in several different planes, often at the same time requiring a combination of stability and mobility. For example, consider the external rotation that occurs when the upper arm is abducted (drawn away from the side of the body).  Functional training should also be specific, and mimic the intended motion as closely as possible so that when trained against resistance, these movements allow for an increased expression of strength and power of the muscles in the precise motor pattern sequence.

Functional training often involves the use of body weight and external resistance to perform exercises known as closed chain exercises.  A closed chain exercise requires that the joint at the furthest extreme from the body where movement is taking place be fixed and immobile.  Examples of closed chain exercises are squats, pushups and pull-ups.  In a rise from a squatting position for instance, the foot and ankle are fixed to the ground (an immovable surface) and movement and forces are transferred up the “chain” of levers (bones and joints) from the ankle to the knee and hip and then to the spine until the body is erect.  The reverse occurs during the decent into a squat. Since gravity forces most activities to be performed in the weight bearing position, closed chain exercises have a high applicability and transfer to functional movements such as walking, running and jumping.  This type of exercise also trains the mobility and flexibility required to perform them, so technically a feedback loop exists where if the movement is performed regularly with a high degree of quality, the exercises become increasingly easier.  Multiple muscles work together to complete the closed chain movement process.  There are many additional benefits to the use of closed chain exercises especially for rehabilitation purposes, which likely explains their physical therapy origins.

Open chain exercises are basically the opposite of closed chain exercises in that the furthest joint/body part is moving, being caused by muscle forces higher up the chain.  Examples of open chain exercises are bicep curls and those performed on leg extension and hamstring curl machines.  Open chain exercises are relatively functional for the upper body since it very rarely performs in a weight bearing position against gravity.  Most movements involving the muscles of the upper limbs are performed in the open chain, but their anchor is ultimately the ground via the spine, core and legs. There is an argument for the use of both types of exercise for the upper body.  Closed chain exercises for the upper body are excellent for strengthening the “upper core” of the body - the muscles that stabilize the shoulder girdle. Open chain exercises are ideal for training the strength and power of the shoulders, arms, chest and core. 

In my opinion, two of the most functional exercises are: for the upper body, the diagonal and rotary movements of PNF performed on a cable column and the lunge for the lower body.

How Does Functional Training Differ From Traditional Strength Training?

Typically traditional strength training routines rely on weight machines and external sources of stabilization such as weight benches in order to perform exercises.  The support the body receives from these external sources tends to relieve the body’s own stabilizing muscles of a majority of their work and as a result, they fail to strengthen. Even free-weight training such as bench presses and shoulder presses will fail to exercise the core stabilizers to any great degree due to the support supplied by the bench or seat.  Weight machines by design dictate the motion or the path of the exercise and therefore force the muscles to work in fixed planes of movement.  In addition, many of the exercises performed on machines are of the open chain variety.  Machines are excellent at isolating individual muscles as in a body building routine, but have very limited functionality that is they do not mimic the manner in which the muscle is used in “real world” weight bearing movements.  As mentioned above, this is particularly applicable in exercises for the lower body.  Thus, traditional training is not very functional and will not likely transfer into any appreciable improvement in daily activities and sports performance.  The first three letters of functional is “fun” and typically this type of training is much more enjoyable than traditional strength training since it uses movement patterns our bodies are familiar with and makes use of some unique equipment such as the Fitter, wobble board and exercise/Swiss ball.

What is Core Training and How Is It Related To Functional Training?

The technical term for the true core of the body is the lumbo-pelvic-hip complex (LPHC).  Core or stability training has seen a recent surge in popularity, probably boosted by the renewed interest in exercise techniques such as such as Pilates and functional training.  Basically it is functional training that concentrates on the strengthening and conditioning of the stabilizing muscles of the core.  The method involves having the exerciser lie, sit or stand on unstable surfaces such as Swiss balls, inflatable disks and foam rollers while performing functional movements. Before beginning a core training routine, it is important that the exerciser become proficient in activating the transversus abdominis muscle as it has been demonstrated that holding the contraction of this muscle while exercising greatly increases the activity of other core/pelvic stabilizers.

Unfortunately, a large number of personal trainers and conditioning specialists have gone “exercise ball crazy”, and have clients perform nearly all their exercises on a ball including the use of free weights.  This has resulted in the exercise ball almost becoming a symbol of the functional training movement and due to its relative overuse, has lent a stigma to the field in the opinion of some strength-training professionals.  While the exercise ball is undoubtedly a very valuable piece of equipment for the trainer and is unparalleled for training the stabilizers of the body, it should be used in moderation. There may be some stability benefit gained from using free weights on a ball but the personal trainer or conditioning specialist must not overlook the fact that true functionality will be achieved when the individual can generate forces against external resistance with two feet planted firmly on the ground.  Using an exercise ball as a bench to perform weightlifting exercises such as dumbbell chest presses might be slightly better than using a regular flat bench, but not much better.  Consider for example, a golfer on the course - how will consistently training on a ball allow him or her to generate maximal forces and transfer them through the club when he or she is standing?  In my opinion the stability ball works ideally for developing static stability and balance using the body’s own weight as resistance.  Static stability is the base upon which to build dynamic stability, which should be trained as much as possible in the standing position.  In addition, when training with free weights on an exercise ball, there is increased potential for injury to the client and increased liability for the exercise professional.  Should the weight exceed the burst resistance of the ball or the exerciser loose control of the weights on this inherently unstable surface, the results could be disastrous. 

Which Approach Functional or Traditional?

In conclusion, the functional training movement is growing on almost a daily scale and increasing numbers of the fitness and conditioning public are being “converted” after being exposed to its teachings.  In my opinion, we will see a movement away from the exercise machines of old, and more towards the manipulation of body weight with external resistance.  The choice of whether to choose a functional or traditional conditioning approach must be guided by the goals and intentions of the exerciser or client.  If a client is strictly looking for a bodybuilding type routine to increase muscle isolation and definition, then the traditional approach has merit.  However, if an individual is seeking a more holistic approach to personal conditioning that will increase overall performance in daily life or sport while improving body composition, a functional training program is ideal. 

Of course, not all exercise training routines have to be strictly traditional or strictly functional.  It’s feasible to include some traditional strength training exercises into a functional training program and vice versa.  It has been demonstrated that a hypertrophied (enlarged) muscle is able to generate more force in a maximal voluntary contraction (MVC) simply due to its increased cross-sectional area. Therefore there may be an argument for including some traditional bench supported exercises e.g. bench presses in a conditioning program of an athlete requiring high levels of strength.  Traditional exercises such as these do not require the stabilization by the core musculature and as a result, allow for the use of heavier weights and higher repetitions (higher volume of muscle work).  In addition, including some traditional free weight exercises will allow for varying muscle stimuli, and help to keep the program fresh and interesting for the client. A well-structured and periodized personal development training plan will greatly assist in deciding what exercises to choose and at what time as well. In summary, the overall recommendation therefore is that the trainer or trainee strikes a happy medium when choosing between functional or traditional exercises, keeping in mind at all times the varying requirements of the sport or event.