What Is Functional Training? Benefits, Exercises & Workouts

Functional training is one of those fitness terms that gets thrown around a lot.

You'll hear it in gyms, see it on workout programs and probably spot someone doing a suspiciously complicated exercise on Instagram with a kettlebell, resistance band and balance ball all at once.

But what is functional training, exactly?

Functional training is a style of exercise designed to improve the movements and physical abilities you use in everyday life. Instead of training muscles purely in isolation, functional exercises develop strength, balance, coordination, mobility and control through movements such as squatting, lifting, pushing, pulling and carrying.

Think squatting down to pick something up. Carrying the shopping inside. Lifting a box from the floor. Climbing stairs. Playing with the kids. Or hauling your suitcase into an overhead compartment while pretending it definitely doesn't weigh more than the airline limit.

That's functional fitness.

Whether you're training at a commercial gym or building a functional training setup at home, you don't need complicated equipment or an elite level of fitness to get started.

Functional Training at a Glance

What Is Functional Training?

Functional training is a style of exercise designed to improve the movement patterns and physical abilities you use in everyday life.

Rather than focusing exclusively on individual muscles, functional exercises often involve several muscle groups and joints working together.

Your body doesn't operate as a collection of completely independent parts, after all.

When you pick something heavy up from the ground, your legs, hips, core, back, shoulders and grip can all contribute. Functional training aims to develop your ability to perform movements like these efficiently and confidently.

Common functional movement patterns include:

• Squatting
• Hinging at the hips
• Lunging
• Pushing
• Pulling
• Carrying
• Rotating and resisting rotation
• Walking and running

A well-designed functional training workout will usually incorporate several of these patterns rather than concentrating entirely on a single muscle.

What Is Functional Strength Training?

Functional strength training is resistance training designed to build strength that transfers to everyday movement, sport or other physical tasks.

It typically uses compound movements that require several muscles and joints to work together.

Functional training is the broader concept. It may include strength, mobility, balance, coordination, agility and conditioning. Functional strength training places more emphasis on developing strength within useful movement patterns.

For example, gradually increasing the weight of your goblet squat develops strength in a movement pattern similar to sitting down, standing up and lifting from a low position.

If you're new to resistance exercise, our beginner's guide to strength training with free weights covers the fundamentals for getting started safely and progressively.

What Is Functional Weight Training?

Functional weight training is functional exercise performed using external resistance such as dumbbells, kettlebells, barbells, cables or resistance bands.

The goal is to progressively strengthen useful movement patterns rather than simply making an exercise more complicated.

Common examples include weighted squats, deadlifts, lunges, rows, presses, loaded carries and rotational exercises.

You don't need every type of equipment to get started. Even one pair of dumbbells can provide dozens of functional exercise options.

What Are the Benefits of Functional Training?

Functional training can develop strength and several other physical qualities that contribute to everyday movement and exercise performance.

1. It Builds Useful, Everyday Strength

Being able to lift a heavy weight in the gym is great.

Being able to use that strength outside the gym is even better.

Functional strength exercises can prepare you for physical demands such as lifting objects, carrying groceries, gardening, climbing stairs and participating in sport.

It's strength with a job to do.

2. It Trains Multiple Muscles at Once

Many functional exercises are compound movements, meaning several joints and muscle groups contribute to the exercise.

A squat, for example, doesn't just involve your quadriceps. Your glutes, hamstrings, core and other stabilising muscles also contribute to controlling the movement.

This makes functional workouts an efficient way to train multiple areas of the body in one session.

3. It Develops Your Core

Functional training tends to give your core plenty to think about.

Free-weight exercises, unilateral movements and loaded carries require your trunk to stabilise your body while your arms and legs produce movement.

Core training isn't only about visible abs. Your trunk also plays an important role in controlling your position and transferring force between your upper and lower body.

4. It Challenges Balance and Coordination

Functional exercises often require more than simply moving a weight from A to B.

Lunges, single-arm exercises, loaded carries and other free-moving exercises challenge your ability to stabilise and coordinate different parts of your body.

The appropriate exercise difficulty will depend on your experience, ability and goals.

5. It Can Develop Strength Through a Useful Range of Motion

Strength and mobility don't have to live in separate worlds.

Exercises performed through an appropriate range of motion allow you to build strength while practising controlled movement through your joints.

Goblet squats, lunges and Romanian deadlifts are useful examples.

The goal isn't to become a human pretzel. It's to develop enough mobility, strength and control for the activities you want to perform.

6. It's Incredibly Versatile

Functional fitness can be adapted for beginners, experienced lifters, athletes and people simply trying to stay active.

You can train using bodyweight, free weights, resistance equipment or cable machines, making functional training suitable for both commercial gyms and home workout spaces.

Functional Training vs Traditional Strength Training: What's the Difference?

Functional training focuses primarily on improving useful movement and physical capabilities, while traditional strength training may place greater emphasis on increasing muscular strength or size. There is considerable overlap between the two.

A seated leg extension, for example, primarily targets the quadriceps.

A squat also trains the quadriceps but requires coordinated movement through the hips, knees and ankles while your trunk helps stabilise your body.

That doesn't make one exercise "good" and the other "bad". They simply serve different purposes.

Traditional exercises such as squats, deadlifts, rows and presses can absolutely be functional.

The more important question is:

Functional for what?

A runner, warehouse worker, football player and 70-year-old wanting to remain physically capable may all have very different training goals.

Good functional training should reflect what you need your body to do.

What Are the 7 Functional Movement Patterns?

You don't need hundreds of exercises to create an effective functional workout.

Start with fundamental human movement patterns.

1. Squat

Squatting appears constantly in everyday life, from sitting down in a chair to picking something up from a low position.

Exercise examples: bodyweight squat, goblet squat, dumbbell squat and barbell squat.

2. Hinge

A hip hinge involves pushing your hips backwards while maintaining control through your torso.

It's an important pattern for many lifting movements.

Exercise examples: deadlift, Romanian deadlift and kettlebell deadlift.

3. Lunge

Lunging develops lower-body strength while challenging balance and stability.

Exercise examples: reverse lunges, forward lunges, walking lunges and split squats.

4. Push

Pushing movements involve moving resistance away from your body.

Exercise examples: push-ups, dumbbell bench presses, overhead presses and cable presses.

5. Pull

Pulling movements bring resistance towards you and can strengthen your back and arms.

Exercise examples: dumbbell rows, cable rows, lat pulldowns and pull-ups.

6. Carry

Loaded carries may be beautifully simple: pick something heavy up and walk with it.

Your grip, shoulders, core and legs all have to contribute.

Exercise examples: farmer's carries, suitcase carries and kettlebell carries.

7. Rotate and Resist Rotation

Your torso needs to produce rotation during some activities and resist unwanted rotation during others.

Exercise examples: cable rotations, medicine ball movements and Pallof presses.

Combine these patterns and you've already got the foundations of an excellent full-body functional workout.

What Are the Best Functional Exercises?

There is no single "best" functional exercise because your ideal movements depend on your ability, fitness level and goals.

However, the following functional strength exercises provide a useful starting point.

These movements can be scaled by changing the resistance, range of motion or exercise variation.

More dynamic exercises, such as kettlebell swings, can also have a place in functional training. Technique matters, so beginners should become comfortable with the hip-hinge pattern before progressing to faster, more explosive kettlebell movements.

The humble push-up is another useful option and requires precisely zero pieces of equipment, which is difficult to beat for value.

Want to put those movements into practice? Try our full-body kettlebell workout for a practical way to combine strength and functional movement in one session.

What Equipment Do You Need for Functional Training?

You don't need an enormous home gym to start functional training.

A few versatile pieces of fitness equipment can give you hundreds of possible exercises.

Dumbbells

Dumbbells are one of the most versatile pieces of home gym equipment.

You can squat, lunge, press, row, deadlift and carry them. Using one dumbbell at a time also allows you to incorporate unilateral exercises.

If you're starting a home functional training setup, dumbbells deserve a spot near the top of your list.

Kettlebells

There's a reason kettlebells and functional training are practically best mates.

Kettlebells can be used for strength exercises, loaded carries and dynamic movements such as swings.

Their compact size also makes them useful for home gyms where space is limited.

Barbells and Weight Plates

As you become stronger, a barbell allows you to progressively increase resistance on fundamental compound exercises such as squats and deadlifts.

Explore Orbit Fitness' range of weights and strength equipment if you're planning a more complete strength training setup.

Resistance Bands

Resistance bands are inexpensive, portable and remarkably versatile.

They can be used for rows, presses, assisted exercises, mobility work and additional resistance during lower-body movements.

They're also easy to throw in a bag when travelling.

Try doing that with a barbell.

Weight Bench

A weight bench expands your exercise options considerably.

Use one for presses, rows, split squats, step-ups and supported exercises.

An adjustable bench gives you even more training possibilities without taking up a huge amount of space.

Functional Trainer

If you want plenty of exercise variety from a single machine, a functional trainer is worth considering.

Cable-based resistance allows you to perform pushing, pulling and rotational movements at different angles while adjusting the resistance to suit the exercise.

This makes functional trainers particularly useful for full-body workouts and shared home gyms where several people may have different training goals.

Can You Do Functional Training at Home?

Yes. Functional training at home can be done effectively with bodyweight exercises or a small amount of versatile strength equipment.

You don't need a dedicated gym room either.

For a basic home setup, consider:

• A pair of dumbbells or adjustable dumbbells
• One or two kettlebells
• Resistance bands
• An exercise mat
• An adjustable bench if space permits

If you're deciding what to add first, our guide to the best equipment for home workouts can help you build a versatile setup without filling your space with unnecessary gear.

As your training progresses, you can add heavier weights, a barbell, rack or functional trainer.

Building gradually also means you can work out which equipment you actually use rather than filling an entire room with expensive places to hang your clothes.

If you're planning a dedicated workout space, read our guide to the benefits of having your own home gym.

What Is a Good Functional Training Workout for Beginners?

A beginner functional training workout should focus on fundamental movements, manageable resistance and good technique rather than complicated exercises.

Here's an example full-body functional strength workout:

Rest between exercises as needed and choose resistance that allows you to maintain good technique.

Beginners don't need to leave every workout looking like they've just survived an action movie.

Consistency beats annihilation.

How Often Should You Do Functional Training?

The appropriate frequency depends on your training experience, workout intensity, other physical activity and recovery.

Rather than assuming more training is automatically better, beginners should allow their bodies time to adapt and gradually increase the difficulty and volume of their workouts.

Recovery is part of training too.

For general physical activity and strength recommendations, refer to current Australian Government physical activity guidance or speak with an appropriately qualified exercise professional where individual advice is needed.

How Do You Progress With Functional Training?

Functional training should become progressively more challenging as your strength, fitness and movement skills improve.

This is where progressive overload comes in.

You can progress a functional training workout by:

• Increasing resistance
• Adding repetitions
• Adding sets
• Gradually improving range of motion where appropriate
• Increasing exercise difficulty
• Improving movement control
• Increasing carrying distance
• Adjusting rest periods where appropriate

You don't need to change everything at once.

If you performed three sets of goblet squats with a 10kg dumbbell comfortably and with good technique, moving to a slightly heavier weight may provide the next challenge.

Small improvements add up.

Who Is Functional Training Good For?

Functional training can be adapted to suit a wide range of people because the exercises, resistance and movement difficulty can be adjusted according to individual goals and abilities.

Beginners

Beginners can start with simple bodyweight movements and light resistance before gradually increasing the challenge.

A bodyweight squat to a bench, for example, may eventually progress to a free-standing squat, goblet squat and then a heavier squat variation.

Home Gym Users

Functional fitness works particularly well in home gyms because a relatively small amount of equipment can support many exercises.

Dumbbells, kettlebells, resistance bands and an adjustable bench can create an extremely versatile setup.

Older Adults

Strength, balance and coordination are relevant to many everyday tasks, including standing up, climbing stairs and carrying objects.

Exercises and resistance should be appropriate for the individual's ability, experience and health circumstances.

For more information, read our guide to weight training exercises and benefits for seniors.

Athletes

Functional training can also be adapted around the movement patterns and physical demands of a particular sport.

The important word here is specificity.

What is functional for a runner may be different from what is functional for a football player, cyclist or swimmer.

People Who Want General Strength and Fitness

You don't have to be an athlete.

If your goal is simply to become stronger, move confidently and make physical tasks easier, fundamental movements such as squats, hinges, pushes, pulls and carries provide a practical foundation.

For more age-specific guidance, see our guide to weight training for seniors, including exercises and benefits for maintaining strength as you get older.

Does Functional Training Help With Weight Loss?

Functional training can form part of a weight-management program, but no single exercise style guarantees fat loss.

Resistance exercises require energy while helping develop and maintain muscle. Functional exercises can also be organised into circuits when a more conditioning-focused workout is appropriate.

Long-term weight management is influenced by multiple factors, including overall physical activity, nutrition and other lifestyle factors.

Instead of choosing exercise solely by asking, "What burns the most calories?", it can be more useful to find a training style you can perform consistently.

A workout you actually do tends to beat the theoretically perfect one you avoid.

Does Functional Training Need to Look Complicated?

No.

One of the biggest misconceptions about functional fitness is that exercises need to be unusual.

They don't.

Standing on an unstable surface while simultaneously curling a dumbbell and throwing a medicine ball might look functional, but complexity isn't the goal.

The goal is useful movement that supports your abilities and goals.

Some of the most effective functional exercises are also some of the simplest:

Squat. Hinge. Lunge. Push. Pull. Carry. Rotate.

Learn those movements well, progressively strengthen them and you'll have a solid foundation for a capable body.

Build Your Functional Training Setup With Orbit Fitness

Functional training can help you build strength and physical capabilities that support everyday movement, general fitness and sporting goals.

And you don't need dozens of machines to get started.

A few carefully selected pieces of equipment, such as dumbbells, kettlebells, resistance equipment and a quality weight bench, can form the foundation of a versatile home workout space.

The trick isn't finding the fanciest exercise.

It's getting the fundamentals right, training consistently and progressively challenging yourself.

Your future self carrying every grocery bag from the car in one trip will thank you.

Explore Orbit Fitness' range of weights and strength equipment, visit your local Orbit Fitness store, or get in touch with the Orbit Fitness team for help choosing equipment for your home training setup.

Functional Training FAQs

What Is Functional Training?

Functional training is exercise designed to develop strength, stability, mobility, coordination and other physical qualities through movements that can transfer to everyday activities, sport or other physical tasks. Common movement patterns include squatting, hinging, pushing, pulling, carrying and rotating.

What Is Functional Strength Training?

Functional strength training uses resistance exercises to strengthen movement patterns relevant to everyday life, sport or physical activities. Squats, deadlifts, lunges, rows, presses and loaded carries are common examples.

What Are Examples of Functional Exercises?

Squats, deadlifts, lunges, push-ups, rows, overhead presses, farmer's carries and rotational exercises are common functional exercises. The most appropriate exercises depend on what movements and physical capabilities you want to improve.

Is Functional Training the Same as Strength Training?

Not exactly. Functional training can include strength training but places particular emphasis on movement patterns and physical abilities that transfer to a person's activities or goals. Traditional and functional strength training can overlap considerably.

Is Functional Training Good for Beginners?

Yes. Functional exercises can be adapted to suit different fitness levels. Beginners should start with manageable resistance and simple movements, prioritise technique and gradually increase difficulty as their ability improves.

Can You Do Functional Training at Home?

Yes. Bodyweight exercises alone can form the basis of a functional workout. Adding versatile equipment such as dumbbells, kettlebells, resistance bands and a bench can significantly increase your exercise options.