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What is Functional Training?

Functional Training is a type of exercise training that focuses on specific movements that have a function in human life. It prioritises movement patterns that are apart of everyday life that individuals require to function in today’s world. This form of training should be used by everyone looking to improve their general strength and conditioning and fitness. While it may have previously been used for rehabilitation purposes for individuals with movement pattern disorders, it is perfect for everyone.


The benefits of completing functional training are:

  • Increased general strength
  • Increased flexibility
  • Increased core stability
  • Maximises workout efficiency


Functional Training usually focuses on general movement patterns for day to day activities such as:

  • Push Movements: Both Horizontal and Vertical
  • Pull Movements: Both Horizontal and Vertical
  • Hip Dominant Movements
  • Knee Dominant Movements
  • Core Strength: In all three planes (frontal, transverse and sagittal)


Examples of gym exercises in each movement pattern are:

  • Push
    • Bench Press, Shoulder Press
  • Pull Movements
    • Lat Pull Down, Bent over Row
  • Hip Dominant
    • Deadlift, Romanian Deadlift
  • Knee Dominant
    • Squat, Lunge
  • Core Strength
    • Plank, Pallof Press