{"id":13169,"date":"2025-04-29T13:49:32","date_gmt":"2025-04-29T13:49:32","guid":{"rendered":"https:\/\/www.fitpro.com\/blog\/?p=13169"},"modified":"2025-04-29T13:50:35","modified_gmt":"2025-04-29T13:50:35","slug":"functional-training-evidence-based-insights","status":"publish","type":"post","link":"https:\/\/www.fitpro.com\/blog\/functional-training-evidence-based-insights\/","title":{"rendered":"Functional training: Evidence-based insights for the modern fit pro"},"content":{"rendered":"<h2><strong>Stu Gatherum<\/strong> explores the myths, concepts and advantages of functional training once and for all.<\/h2>\n<p>Over the past two decades, I&#8217;ve seen functional training go from a term whispered in rehab clinics to a staple phrase on gym floors and in fitness education courses. But with popularity comes confusion. Is it balancing on a balance dome while pressing a kettlebell? Is it CrossFit? Or is it just another buzzword?<\/p>\n<h4><strong>What is functional training?<\/strong><\/h4>\n<p>Let me clear things up: functional training is <em>any<\/em> exercise that improves your ability to perform daily activities with efficiency, strength and control. It\u2019s rooted in training movement patterns \u2013 pushing, pulling, squatting, rotating \u2013 not just isolated muscles. According to <a href=\"https:\/\/www.cimspa.co.uk\/\" target=\"_blank\" rel=\"noopener\">CIMSPA<\/a><a href=\"https:\/\/www.cimspa.co.uk\/\" target=\"_blank\" rel=\"noopener\">&#8216;s<\/a> Professional Standards, functional fitness enhances performance in real-world tasks and athletic contexts by focusing on integrated, multiplanar movement and control.<\/p>\n<h4><strong>Core principles of functional training<\/strong><\/h4>\n<p>Functional training isn\u2019t about gimmicks. It\u2019s about purpose. Here\u2019s what I prioritise when building functional sessions for clients or athletes:<\/p>\n<ul>\n<li>Multi-joint, multi-planar movements<\/li>\n<li>Postural control and stability<\/li>\n<li>Core engagement across movement<\/li>\n<li>Transferability to life or sport<\/li>\n<\/ul>\n<p>It\u2019s not just about lifting heavy; it\u2019s about moving better. For example, training a loaded lunge replicates movements like walking uphill or climbing stairs \u2013 skills that deteriorate with age or inactivity. And the foundation of all this? Mobility.<\/p>\n<p>Without joint freedom and muscular control, functional strength has nowhere to go. That\u2019s why I always recommend that personal trainers dive deeper into mobility as part of their coaching toolkit.<\/p>\n<p>Let\u2019s say I\u2019m assessing a new client performing a simple <strong>bodyweight squat<\/strong>. Here\u2019s what I look for:<\/p>\n<ul>\n<li>Knees collapsing inward (valgus collapse)<\/li>\n<li>Heels lifting off the ground<\/li>\n<li>Forward torso lean<\/li>\n<li>Asymmetrical depth or hip shift<\/li>\n<li>Limited range at the ankles, hips or thoracic spine<\/li>\n<\/ul>\n<p>These are common signs of biomechanical inefficiencies often caused by restrictions. For example, tight calves or hip flexors, or weaknesses such as poor glute activation or limited core control.<\/p>\n<p><strong>How I correct it<\/strong><\/p>\n<ol>\n<li><strong> Cue and reassess<\/strong><br \/>\nA simple external cue like \u201cspread the floor with your feet\u201d can correct knee valgus. Phrases like \u201cchest proud, ribs down\u201d help engage the trunk and keep the spine aligned.<\/li>\n<li><strong>Regress the movement<\/strong><br \/>\nIf the issue persists, I\u2019ll regress to a box squat, goblet hold or wall-supported version. This reduces load and allows me to cue more effectively without the client feeling overwhelmed.<\/li>\n<li><strong>Mobility and activation work<\/strong><br \/>\nLimited ankle dorsiflexion? We\u2019ll add banded mobilisations or foam rolling to the calves.<br \/>\nSimilarly, if you detect weak glutes then bridges, monster walks and activation drills go in before re-attempting the pattern.<\/li>\n<li><strong>Educate and empower<\/strong><br \/>\nI always explain the \u2018why\u2019 behind the change. When clients understand the mechanics, they become more engaged and invested in moving better. Not just lifting heavier.<\/li>\n<\/ol>\n<h4><strong>Functional vs traditional training: Clearing the confusion<\/strong><\/h4>\n<p>Let\u2019s put this myth to bed: functional training does <em>not<\/em> mean you should throw out traditional lifts like squats or deadlifts. Quite the opposite \u2013 they\u2019re foundational. The difference lies in <strong>application and intent.<\/strong><\/p>\n<p>For example:<\/p>\n<ul>\n<li>A barbell back squat might build absolute strength.<\/li>\n<li>A kettlebell goblet squat might improve ankle dorsiflexion and postural alignment.<\/li>\n<\/ul>\n<p>Both are valuable. <a href=\"https:\/\/www.nsca.com\/\" target=\"_blank\" rel=\"noopener\">The National Strength and Conditioning Association<\/a> (NSCA) supports this blended model, stating that optimal training programmes should mix traditional strength with functional variability to maximise transfer to sport or activity.<\/p>\n<h4><strong>Functional training in different populations<\/strong><\/h4>\n<p>One size does <em>not<\/em> fit all in functional training. Here\u2019s how I approach it across different client groups.<\/p>\n<h5><strong>General population<\/strong><\/h5>\n<p>For most people, functional training will improve energy efficiency and co-ordination. It will build resilience for everyday life activities like lifting groceries and playing with kids.<\/p>\n<h5><strong>Older adults<\/strong><\/h5>\n<p>For older people, the focus is much more about balance, body awareness and fall prevention. To achieve this, exercises will be built around reactivity drills like stepping quickly and changing direction to maintain independence.<\/p>\n<h5><strong>Athletes<\/strong><\/h5>\n<p>In athletes, it\u2019s all about enhancing performance. Here we\u2019d concentrate on building explosive, sport-specific movements like rotational power for tennis or rugby. Another focus would be on building stability under load and fatigue.<\/p>\n<h5><strong>Special populations<\/strong><\/h5>\n<p>Working with clients recovering from injury or managing chronic conditions requires a more nuanced, informed approach. The goal is to rebuild neuromuscular patterns that may have been disrupted, starting with simplified, controlled movements before progressing to more complex actions. I use the mantra &#8220;regress before you progress&#8221; to guide these sessions, ensuring stability and motor control are in place before increasing the challenge.<\/p>\n<h4><strong>Key functional training tools and modalities<\/strong><\/h4>\n<p>Tools don&#8217;t make training functional \u2013 application does. That said, certain tools lend themselves better to integrated movement:<\/p>\n<ul>\n<li>TRX and suspension trainers: Ideal for scalable instability and core control<\/li>\n<li>Kettlebells: Encourage movement flow and dynamic control<\/li>\n<li>Medicine balls: Great for reactive and power work<\/li>\n<li>Resistance bands: Low-impact joint prep and postural correction<\/li>\n<\/ul>\n<h4><strong>Programming considerations for fitness professionals<\/strong><\/h4>\n<p>Before prescribing functional exercises, you\u2019ve got to assess movement quality. I use a variety of screens (inspired by FMS and Gray Cook\u2019s methods) to understand:<\/p>\n<ul>\n<li>Joint mobility<\/li>\n<li>Postural alignment<\/li>\n<li>Movement asymmetries<\/li>\n<\/ul>\n<p>From there, it\u2019s about:<\/p>\n<ul>\n<li>Progressing movement complexity (e.g., static to dynamic)<\/li>\n<li>Incorporating load only once control is established<\/li>\n<li>Blending functional elements into strength, cardio or sport-specific sessions<\/li>\n<\/ul>\n<h4><strong>Evidence-based benefits of functional training<\/strong><\/h4>\n<p>Current research supports a wide range of benefits:<\/p>\n<ul>\n<li>Balance and co-ordination: Functional training outperforms traditional isolation work in improving proprioception (ACSM, 2022).<\/li>\n<li>Injury prevention: Strengthening movement patterns reduces the risk of repetitive strain injuries.<\/li>\n<li>Cognitive health: Especially in older adults, neuromuscular drills enhance cognitive processing and reaction speed.<\/li>\n<li>Sport performance: Improved ground reaction force, core stability and muscular control (NSCA, 2023).<\/li>\n<\/ul>\n<h4><strong>Common misconceptions and mistakes<\/strong><\/h4>\n<p>Let\u2019s bust a few myths I hear all the time:<\/p>\n<ul>\n<li><strong>&#8220;Functional training means balancing on a wobble board.&#8221;<\/strong> That\u2019s circus training, not functional training.<\/li>\n<li><strong>&#8220;You can\u2019t build strength with functional training.&#8221;<\/strong> Also false. It depends on how you load and progress the movement.<\/li>\n<li><strong>&#8220;Functional means unstable.&#8221;<\/strong> Actually, functional means <em>relevant<\/em>. If the movement doesn\u2019t apply to your client\u2019s needs, it\u2019s not functional.<\/li>\n<\/ul>\n<h4><strong>Final thoughts: Should functional training be in every programme?<\/strong><\/h4>\n<p>In my opinion yes, every programme should have elements of functional training. That doesn\u2019t mean ditch the barbells or machines, but rather, build programmes that reflect real life and real movement. Functional training adds resilience, co-ordination and purpose. Whether you\u2019re just starting out or advancing into special populations or athlete development, functional training has a role to play. Find out more about Stu, founder of <a href=\"https:\/\/t2fitness.co.uk\/courses\/\" target=\"_blank\" rel=\"noopener\">T2 Fitness, and the T2 Fitness CPD and qualification offering<\/a>.<\/p>\n<p>Listen to the FitPro <a href=\"https:\/\/www.fitpro.com\/blog\/podcast-functional-training\/\">podcast on functional training.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stu Gatherum explores the myths, concepts and advantages of functional training once and for all&#8230;.<\/p>\n","protected":false},"author":3,"featured_media":13187,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[69,35],"tags":[],"class_list":{"0":"post-13169","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cardio-strength","8":"category-personal-training"},"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts\/13169"}],"collection":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/comments?post=13169"}],"version-history":[{"count":5,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts\/13169\/revisions"}],"predecessor-version":[{"id":13189,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts\/13169\/revisions\/13189"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/media\/13187"}],"wp:attachment":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/media?parent=13169"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/categories?post=13169"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/tags?post=13169"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}