Functional Training – Just a Buzzword?

There are many goals when it comes to going to the gym. For some, it is primarily about appearance. For others, it is about improving quality of life. Often, the first is the main motivator – we want to look a certain way. To achieve that, we train muscles in isolation, usually using gym machines. That is perfectly fine, and for you, that may essentially be functional training. After all, every workout has some kind of function.

However, in the more traditional sense, functional training refers to training that also engages the neuromuscular connection – the link between the nervous system and the muscles.

What does that actually mean?

As mentioned, functional training focuses more on the brain’s ability to coordinate muscles.
Traditional strength training often centers on machines, which allow you to work specific muscles in isolation. Functional training, on the other hand, focuses on movement patterns and different directions of movement in relation to the body.

Just looking good or being capable too?

The difference between the two can largely be summed up in one word: stability.

When you use machines in strength training, the machine primarily handles stabilization, not you. Large muscles grow stronger, but the smaller stabilizing muscles do not receive the necessary load.

When you use your own bodyweight, dumbbells, barbells, sandbags, and similar tools, you are the one responsible for keeping your body stable.

But why should I think about this?

For the future.

The goal of functional training is to prepare for the “centenarian decathlon,” to use Dr. Peter Attia’s term. This refers to ten physical abilities you would like to maintain even at the age of one hundred. (For further reading, see Peter Attia’s book Outlive.)

In practical terms, if you want to lift your 15 kg grandchild at age 80, you should be able to lift a 25 kg barbell comfortably today. You need to train with a margin, because loss of muscle mass is inevitable with aging.

Functional training also helps prevent potential injuries. Through training, ligaments and tendons become stronger, and you maintain their range of motion. This prepares you for unexpected real-life situations, such as slipping on ice.

So why go to the gym at all?

The purpose of this post is not to dismiss machine training. It has its time and place, and it is certainly better than doing nothing at all. Rather, the aim is to encourage reflection – perhaps some exercises you currently do on machines could occasionally be done in a different way?

For example, instead of the leg press machine, you might try Bulgarian split squats or lunges.

Most importantly, keep moving – in any way. In addition to training your cardiovascular system, make sure to work your muscles as well, particularly through resistance training, whether with weights or initially just your bodyweight. Keep your movement diverse and well-rounded.