In the realm of movement, "function" is a term often used but not always clearly defined. Establishing its meaning is crucial for injury prevention, improved performance, and rehabilitation purposes.

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The personal training industry defines functional fitness training as a type of workout geared explicitly toward better functioning when performing everyday tasks. These tasks might include putting a heavy object on a high shelf, bending to pick up something off the floor, or walking up and down stairs. The industry may also label specific exercise equipment ‘functional’ without evidence-based science on ‘why.’

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This is too simplistic and not very helpful.

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At its core, functional training prioritizes training movements over isolated muscles, representing a significant paradigm shift. Rather than focusing solely on muscle groups, the emphasis is on movement patterns and how muscles function within them.

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Understanding functional muscle function, what the muscles authentically do during all forms of function, requires an in-depth appreciation and understanding of physics, biomechanics, and behavioral intent. The authentic function of muscles bears very little resemblance to our traditional understanding of muscle function. The traditional origin and insertion concentric model is extremely limited and erroneously misleading. We must fully appreciate and take advantage of how muscles function in our upright, three-dimensional world.

 

Functional training differs from traditional strength training because it emphasizes movement quality, coordination, and multidirectional, three-dimensional movements in a purposeful chain reaction rather than solely focusing on isolated actions. Understanding the biomechanics and primary planes of motion involved in specific movements is crucial for designing effective functional training programs. Training across all three planes of motion—sagittal, frontal, and transverse—leads to comprehensive movement enhancement.

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The ultimate goal is to apply developed strength relative to real-world sports performance, prioritizing aspects like force production, reduction, deceleration, and stabilization to ensure precise movement execution and prevent injuries. This approach optimizes neuromuscular control and movement efficiency.

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The end result is functional strength.

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