Functional training helps improve strength, endurance, flexibility, motor coordination and balance, as well as reducing the risk of injury.

Functional training is suitable for people of all ages and fitness levels.

In this article, we will explore some of the main health benefits of functional training and how this modality can help improve people's quality of life.

What is functional training and how does it differ from other types of training?

This training focuses on movements and movement patterns that are used in our daily activities, to perform well we have to focus on developing strength, stability and mobility.

This training should use an integrated and comprehensive approach, emphasizing exercises that mimic daily activities and specific sports, not focusing solely on one muscle group. The free weight squat is an example of functional training for health.

The benefits of functional training for physical and mental health

Functional training brings countless benefits to mental and physical health. Below, we will show you what these benefits are:

Physical health benefits

It improves muscle strength, as it works with several muscle groups at the same time, thereby developing strength throughout the body. It also helps maintain balance and concentration, and reduces the risk of injuries, as it provides flexibility and stability.

Mental health benefits

For the mind, these workouts also bring benefits, they can reduce stress and anxiety, they can release tension helping to improve our mood, and they also help us to improve our self-esteem, there is an increase in mental clarity, which can improve the ability to concentrate.

Examples of functional exercises to incorporate into your workout

With the well-known functional exercises, we can develop strength, resistance, flexibility and motor coordination. Below, see the exercises you can practice:

1- Squats

This exercise helps develop leg and core strength, improving posture and stability.

2- Push-up

If you need arm strength, then you need to practice push-ups, you can also work your chest and shoulders.

3- Plank

This exercise is important for developing: “core strength, improving posture and stability.”

4- Jumps

Practicing jumping is excellent for strengthening your legs and core, and helps develop coordination and agility.

How can functional training help prevent injuries?

With functional training we can improve the body's functional capacity, during physical activities, your exercises imitate everyday activities, this training provides strength, flexibility, balance and stability.

It can strengthen muscles and joints, stability and flexibility help the body to withstand high levels of stress, which reduces the chances of developing injuries, it is also possible to correct muscular imbalances, with these workouts, we can build body awareness and coordination.

How can functional training be adapted to different fitness levels?

We can adapt this type of exercise to various physical abilities, including beginner and advanced levels. There may be variations in intensity, volume, duration and complexity of the exercises. Check out some strategies below:

Intensity variation

It is possible to make adjustments to the intensity, you just need to increase or decrease the weight, resistance or load of the exercise. For beginners, always start with lighter weights.

Volume variation

Make adjustments to the training volume, just increasing or decreasing the repetitions, sets or exercises, this exercise is recommended for beginners and for those at a more advanced level.

Duration variation

You can control the time of each exercise and also of the training, for those who are starting it is recommended to start with shorter times, as you progress, it is possible to increase the time.

Therefore, functional training for health is extremely important for both the body and the mind. If you do not yet have experience with this training format, seek specialized help.