Functional Training

Functional training focuses on using and utilising movement patterns that are used in daily life, this leads to an improvement in daily actions and a decrease in injuries resulting from everyday activities.

As the focus is on movement patterns we move away from isolation exercises such as the leg curl, and into exercises that utilise a combination of muscles groups such as a kettlebell swing.

Functional training is one of the best ways to improve your posture and even out muscular imbalances caused from day to day work, this in turn greatly reduces the risk of injury from daily activities as it focuses on strengthening and conditioning the movement patterns that you use on a regular basis.

Functional training originated as a form of rehabilitation prescribed by physio's to give to clients after injury to improve and regain movement for everyday muscular use.

It has now been adapted to suit the gym environment creating the form of functional training we use in the gym today.  


It doesn’t matter if you are a top-level athlete or have just started out on your health and fitness journey, functional training has a place in your weekly workout routine!

Top-level athletes benefit from functional training as it improves their movement pattern foundations which in turn will improve their athletic ability in their chosen sport.

If you’ve just started out on your health and fitness journey, then establishing functional training is your first port of call.

The reason being is it will build a greater foundation for you as you begin to increase your muscular workload.


Here is a taster of a functional training workout for someone who is new to the gym and wants to retain everyday fitness for walking and running after their family.

Squats – This will help you bend down correctly (with a straight back and using your core and legs) to pick things off the ground.

Lunges – Are an exaggeration of the walking gait, so they will help improve leg strength and posture in your walk.

Rotations – Rotational movement should be a priority in your training, as the most common back injuries happen during twisting movements.


It torches calories, in one 30-minute session you will use every muscle group in your body including your core without even doing a crunch!

It all comes down to utilising movement patterns again, the more muscles we are using the harder our body has to work. This in turn results in more calories being burnt per exercises, so you can do a short workout but still work twice as hard.

If you are interested in functional training and are not too sure where to start, then ask a Personal Trainer at your gym.

Sarah Browne
Personal Trainer - Flex Fitness Morinsville & Hamilton CBD

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