What is your training goal: endurance or strength? Functional training, known by the trendy term “functional training”, is about holistic strengthening and stabilization of the body. Of course, planks and push-ups also train the muscles, create an appropriate silhouette and are also a great addition to classic training.
We will introduce you to what is meant by functional training, which exercises are among our top 5 and why you should definitely incorporate this form of training into your everyday life!
Training with your own body weight – what is functional training?
Functional training is a modern concept that stresses the entire body. Here, not a single muscle group is trained in isolation, but rather different muscles are trained together in complex movements.
This ensures strong muscles, tendons, better posture and optimal support for normal training. For example, if you are a runner, your leg muscles are trained accordingly. Functional training offers the opportunity to strengthen the back, stomach and tendons. This increases mobility as well as overall strength.
After a while, the result of the training is that you not only have a body with defined muscles, but you can also improve your running performance. The importance of functional training has been unrecognized for a long time, but it is now clear how important these movements are to overall performance.
It should also be noted that this form of training is anything but relaxed. Rather, it's about concentrating and making an effort in order to be able to carry out the movements better. If you have never tried functional training before or are not familiar with the complex movement sequences, you should familiarize yourself with this first so as not to risk injury.
If you always jump or land incorrectly when doing classic exercises like a burpee, you risk injury. This applies not only to beginners with no experience in the sport, but also to advanced athletes.
The top 5 exercises in functional training
There are countless exercises that are possible with functional training. Sling trainers, exercise balls, kettlebells, resistance bands or dumbbells offer many options for training. But it can also be done without any accessories, as push-ups show very well. Here you will find our top 5 exercises.
#1 - Push-ups
Classic push-ups are one of the most complex and well-known exercises that are part of functional training. Beginners can do the exercise on their knees instead of on their toes. Correct posture is not only important for push-ups to be effective, but also protects against poor posture.
#2 - Planks
You don't have to move at all to do the planks . However, the tension must be maintained and this can quickly lead to tremors during the forearm push-ups, as planks are also called. Go down as far as possible, pay attention to body tension and that your back is completely straight. The position should be held for at least 30 to 45 seconds so that the desired effect can really occur. In addition to building body tension, planks primarily train the stomach, but also the back, arms and legs.
#3 - Jump squats
No additional equipment is required for this exercise. Go into a squat, jump from there into a stretch jump and go back into a squat. The exercise has a strong impact on the fitness, the legs and, thanks to the stretch jump, also on the tension of the body and the arms.
#4 - Burpee
Jump into a push-up. Then perform a push-up, jump into a squatted position and from there stretch jump upwards. The very demanding exercise trains the whole body and really builds up your fitness level, as the jumps are not without.
#5 - Wall Ball (with the medicine ball)
A medicine ball is required for this exercise. A wall is also important for the execution to be done properly. Stand in front of the wall and hold the medicine ball with both hands at chest height. Throw the ball firmly up against the wall, catch it, bend your knees and throw the ball again from there. The exercise trains your posture, stomach, back, arms and, last but not least, your legs.
Conclusion: Strong training for the whole body
Exercises that are part of functional training can be carried out not only at home, but also on the go or in a park. Since very little or no equipment is required, you can actually train almost anywhere without difficulty. You strengthen your entire body, your tendons and muscles, but also build muscles and complement your training.
Through functional training, even top athletes become better at what they do and can deliver stronger performance!
