“Functional fitness is your ability to participate effectively in the activities in which you choose to function,” explains JC Santanafunctional fitness expert and founder of the Human Performance Institute in Boca Raton, Florida. These activities may differ from person to person. Functional of a professional athlete aptitude can be very different from the functional ability of a business employee, for example. It all comes down to one simple principle, according to Santana: “Functional training trains movements, not the muscles.

Functional strength training involves resistance training with functional movement patterns. Tactics stem from the rule of specificity: the closer you train to the movement you’re trying to improve, the better you’ll become at that movement. If you want to run a marathon, for example, the first thing you’ll probably do is start a running training plan. Strength training incorporating step-ups and lunges would improve your speed and endurance, but the best thing to do for become better at running it’s, well, running.

“The body uses general movements to do many things. If you’re standing and taking a step forward to tie your shoe, that’s an everyday activity. But you’ll use that same movement, although a little more intense, to get to a low volley in tennis, or if you’re playing shortstop and get to a low ground ball,” Santana explains. ” It’s the same position. So these movements become exercises.

4 key movements for functional training

To be functional, there are four key movements to train, Santana explains.

Locomotion

The first is locomotion, or the ability to move the body efficiently to get from point A to point B. So this is your ability to walk, jog or run. All of this involves the ability to take steps and stabilize the hips while weight is transferred to one leg.

Level change

The second concerns level changes. This involves being able to crouch down to pick something up from the floor, tie your shoe, or climb onto a box. Anything that causes you to move your body to a different height, up or down, counts as a level change.

Upper limb function

The third pillar involves everything your upper body does, including pushing and pulling movements. Opening a door, reaching above your head, and throwing a ball are all elements of this feature.

Rotation

Rounding out the group is rotation, or twisting the spine to turn in different directions. Checking your blind spot when driving or throwing a baseball requires turning in the direction.

Every movement we make incorporates at least one (and sometimes more) of these pillars.

Better movement patterns

Since you’re practicing the way you usually use your body and adding resistance, you’ll move better once you eliminate that resistance. Your daily actions should become easier and you should feel better, whether you are an athlete, a trade worker or a office related.

Improved balance and coordination

Functional training prioritizes strengthening the muscles that help stabilize our joints, which improves balance and promotes coordination.

Injury prevention

One of the main byproducts of some functional strength training is improved balance and coordination, which means you’ll reduce your risk of injury. Accidents such as falls are less likely to occur, and better joint stability means less chance of a twisted knee or rotated ankle.

Improve mobility

“We can’t improve functioning without improving everything that’s important to functioning,” Santana says. “Mobility is the ability to control movement. Thus, your mobility and flexibility are integrated into the training.

Builds muscle

Muscle is built by placing fibers under tension so that they adapt to greater stress. The more you increase this stimulus, whether in intensity or duration, the more muscle you will develop.

“All the structures that you put pressure on, whether it’s muscles, ligaments, tendons or bones, are improved (with functional training),” says Santana.

Functional strength training will be different for everyone, depending on your goals and lifestyle. An athlete’s high-level training will be much more technical than that of a grandfather training to keep up with his grandchildren.

Check out these exercises that can serve as the start of a movement-focused routine. Santana notes that these are not high-level functional strength training exercises, but are considered foundational and can help improve function in a wide range of people.

How to proceed:

• Get on the ground. Place your elbows directly under your shoulders and straighten your legs. Place your weight on your elbows and toes.
• Squeeze your shoulder blades, abs, and core to create tension throughout the body. Think about pulling your belly button toward your spine.
• Contract your lower back, lats and diamonds. Your back should form a straight line; do not let your pelvis go down or your buttocks rise.
• Face your gaze downward, which keeps your neck in a neutral position.

Sets and repetitions: Aim 4 sets of 30 seconds to minutes.

How to proceed:

• Start in a high plank position, with your palms flat on the floor, stacked directly under your shoulders.
• Squeeze your shoulders, abs, and glutes to create tension throughout the body. Your spine should form a straight line, with a neutral spine.
• Bend your elbows to lower to the floor, stopping with your chest just above the floor. Your elbows should form a 45-degree angle to your torso.
• Press into the floor, raising up to the top position with your elbows fully extended.

Sets and repetitions: Aim for 3 to 4 sets of 12 to 15 repetitions.

Hollow socket

How to proceed:

• Start lying on your back. Drive your lower back toward the floor as you flex your abs, eliminating any space between you and the floor.
• Raise your feet about two inches off the ground. Continue to tighten your abs to press your lower back into the floor.
• Lift your shoulder blades off the floor and extend your arms behind you. Contract your abdominals to support your rib cage.
• Maintain this position while continuing to contract your abs and glutes. :Follow some next-level tips from Samuel to go deeper into the exercise.

Sets and repetitions: Aim for 3 to 4 sets of holds of 45 seconds to a minute.

Reverse row

How to proceed:

• Start with a barbell placed in a rack or Smith machine, lying on your back underneath. Adjust the bar to a height just above your reach with straight arms.
• Stand up and grip the bar with an overhand grip, with your hands just wider than shoulder-width apart. Bring your feet together in a straight line from your feet to your shoulders. Lift yourself off the ground, squeezing your shoulder blades, abs, and glutes to create tension throughout the body.
• Stand up by imagining that you are pulling the bar up to your chest. Pause to count at the top of the movement.
• Come back down under control.

Sets and reps: Aim for 3 sets of 8 to 10 reps.

How to proceed:

• Step up to the bar, starting with your feet shoulder-width apart, with your feet in the bar.
• Push your butt back and hinge at the waist to bend over to grip the bar on either side of your legs. Grasp it with both hands using a neutral grip.
• Make sure your hips are lower than your shoulders. Squeeze your shoulder blades together to set your lats, then engage your core. Keep your neck in a neutral position; don’t look up.
• Push your feet off the floor and lift the weight. Squeeze your glutes at the top of the lift, but don’t lean back.

Sets and repetitions: Aim for 3 to 4 sets of 6 to 8 repetitions