Fitness training, everything you need to know

What is functional training?

Functional training is a discipline that will help you to improve various aspects. Without focusing on a specific skill, it works from coordination to strength. This is because the vast majority of movements work the whole body. It’s not something specific like a traditional gym routine.

With movements that may seem very basic such as squats and irons, you will work almost globally. This will allow you to improve your physical condition and achieve some other goal you have. Besides, the person exercises, in most cases, with the weight of his own body so he is not so prone to generate injuries.


Functional training is a discipline born within rehabilitation medicine. Your movements, as the name implies, are functional. That is to say, they are replicas of what any person could do in their day-to-day life. That is why it is used to help patients recover their daily mobility.

Despite having been part of exercise routines since ancient times, it was not until the 1920s that it was established as a training system. It is in Russia that it is defined as we know it today. However, there is still much to be developed.

Benefits of functional training

If you are looking to improve your overall fitness, functional training is a very good option. Even if you don’t have a particular sport in mind, the movements you practice will help you improve your daily posture. Besides, you will be working your whole body, so it is a fairly complete discipline.

On the other hand, it is also a good option to burn body fat. The intensive and repetitive movements practiced in functional training help with that. Besides, the routines are not repetitive and the demand depends on each person; so you can train at your own level.

Tips for getting started

When you make the decision to start, it’s best to have someone experienced to help you with your exercise routines. That’s why it’s recommended that you go to a personalized center. There are many functional training centers and it’s a matter of finding the one you like best.

Good advice is not to despair. Your body must gradually get used to the different movements. To achieve your goals you must be patient and complement the exercise with a good diet. Here you can find other tips that will be useful to start with functional training.

What to eat before training?

Starting to exercise on an empty stomach is never good. That’s why what you eat before training will influence your functional training session. What you want is something that gives you energy, but that is light so that you can digest it without problems. Here you can find some suggestions for ideal snacks.

For those who play sports very early, this is something to consider. Many times they come to training with nothing in their stomachs. This will not only affect your performance during exercise but will make you hungrier when you finish. On the other hand, eating too much is another mistake made before training.

What to eat at the end of a training session?

It is very important that you eat something in the first 30 minutes after training. This will help you recover faster from a functional training session. Also, you will avoid losing muscle mass by giving your body the nutrients it needs.

The variety of things you can eat at the end of a functional training session is wide. Nuts or fruits such as bananas are recommended. Also, don’t forget a dose of protein; here you can include Greek yogurt or eggs. If you want some ideas, we recommend you try one of these combinations.

Home training equipment

Functional training is a discipline you could practice at home. In order to achieve better results, there are some tools that can help you. For example, with a mat and elastic bands you can work the upper body a lot. Different grips and postures will help you focus on biceps, triceps and abs.

Functional training routines of less than 10′

Time is often an excuse not to train. However, functional training is perfect for those people who are not as available. There are routines of less than 10′ that anyone can practice. You just have to be willing to do it and create a little space during the day.

You can find videos of these routines on YouTube or in an application for your mobile phone. Choose the one that best suits your level and goals. Remember that it is still recommended to go to a personalized site to make it more consistent. Here are some recommended routines to practice on less than 10′.

Common mistakes when practicing

As with any sport, there are many common mistakes made when doing functional training. One of the most common is not stretching. Stretching is very important for a complete workout and to avoid further injury. However, it is a stage that many people skip.

You may also be neglecting posture when performing your functional training routine. Because you want to finish quickly or do more repetitions, you may not notice this. Remember that the quality with which you do things is more important. Here are some other common mistakes.