What is Functional Fitness? A Great Guide (2024)

Welcome, dear, to this enlightening guide on the marvelous world of functional fitness. Have you ever wondered what sets functional fitness apart from other workout routines? Are you curious about its immense benefits and how it can transform your daily life?

Well, you’ve come to the right place! In this comprehensive guide, we will embark on a journey to unravel the essence of functional fitness and explore its incredible potential. From understanding its fundamental principles to discovering a wide range of functional training exercises, this guide is your ultimate companion in unlocking the power of functional fitness.

So, prepare to be inspired, informed, and empowered as we delve into the depths of this dynamic and life-enhancing approach. Get ready to embark on a transformative adventure that will revolutionize the way you move, feel, and live. Welcome to the world of functional fitness!

What is Functional Fitness?

What is Functional Fitness A Great Guide - Miller Reviews

Let’s talk about this thing called ‘functional fitness.’ It’s one of those terms that can puzzle even the most experienced fitness enthusiasts. You’ve probably heard it thrown around in gym conversations or class descriptions, but let’s face it, only some people really know what it truly means. Isn’t all training functional in some way? Well, but what we’re really talking about here is the kind of functionality that applies to real-life situations, the stuff that often gets overlooked in other workout routines and puts you at a higher risk of getting injured.

So, I chatted with Emily Outterside, the Senior Coach at F45 Oxford Circus, to get the lowdown on what’s up with this functional fitness program.

What is functional training?

What is Functional Fitness A Great Guide - Miller Reviews

Let’s dive into the world of functional training, also known as functional fitness. According to Emily, it’s all about conditioning our bodies through a mix of strength, agility, and stability movements. Pretty cool, huh?

Here’s the thing about functional fitness: it’s not your typical machine-centered workout. Oh no, we’re talking about exercises that make use of your body weight or free weights. Why? Well, because functional training involves moving in multiple planes and engaging multiple joints.

That means we’re going forwards and backward, from side to side, and even adding some twists and turns to the mix. It’s all about getting those bodies moving in every direction possible!


Let’s talk about compound exercises, my friends. Take the squat, for instance. It’s a classic example of a functional training exercise that really gets those muscles working. When you do a squat, you’re not only engaging your knees, hips, and legs but also giving some love to your tendons, bones, and ligaments around those leg muscles. It’s a full package deal, I tell ya!”

Here’s the scoop on compound exercises: they’re all about training multiple muscle groups simultaneously. And guess what? That’s fantastic for helping your body function as a whole, not just when you’re pumping iron at the gym but also in your everyday movements. We’re talking about real-life functionality here, people.

On the flip side, we’ve got isolation exercises. These little fellas are all about targeting specific muscle groups while keeping the other muscles on the sidelines. Take the bicep curl, for example. It’s all about the biceps doing the heavy lifting, with the elbow joint being the main player. Don’t get me wrong; isolation exercises can be great for building muscle mass. But my friends, they fall short when it comes to overall benefits and improving your body’s performance in various activities.

Think about it: how you do a bicep curl is quite different from how you’d pick up something heavy daily. It’s all about that holistic approach, my darlings!

What are functional fitness benefits?

What is Functional Fitness A Great Guide - Miller Reviews

Forget about those maximum #gains and bulking goals, my friends. Emily is here to spill the beans on the fantastic rewards you’ll reap from functional training. Brace yourselves for this impressive list:

  • First up, we’re talking about building mobility. That means you’ll be able to move those joints and muscles with ease and grace.
  • Next on the list is building power. Get ready to unleash some serious force and explosiveness in your movements.
  • Let’s remember to build speed. Who doesn’t want to be a speed demon, zooming through life with agility and quickness?
  • We can’t leave out the good ol’ strengthening of muscles. Say hello to a lean and strong physique, my darlings.
  • We’re also talking about coordination. You know, the ability to move your body harmoniously and controlled.

And here’s the cherry on top: functional training helps us in the real world. You see, out there in the wild, we don’t have fancy machines to support us. So, by working on our balance and coordinating our bodies through these movements, we’re doing ourselves a huge favor in our day-to-day lives. We’re talking about reducing the risk of injury, people. Now, that’s a benefit worth getting excited about!

Mobility, power, speed, strength, balance, AND coordination. I don’t know about you, but I’m ready to sign up for this functional fitness journey. If you’re sold, scroll down and find some functional fitness gyms or classes. Let’s do this!

Should everyone do functional fitness?

What is Functional Fitness A Great Guide - Miller Reviews

Functional training is for everyone, regardless of age or ability. It can be customized to individual needs, making it highly adaptable. It’s particularly beneficial for desk-bound individuals as it strengthens posture muscles and enhances mobility in common problem areas like the hips and shoulders. Functional training improves muscle coordination, reflecting real-life movements.

Moreover, it addresses muscle imbalances and asymmetries, reducing the risk of injuries and making it valuable for older adults too.

What does a typical functional fitness workout consist of?

What is Functional Fitness A Great Guide - Miller Reviews

Let me tell you about an exercise routine that boosts your cardiovascular system and enhances your strength,” Emily enthusiastically shares with us. “You’ll be thrilled to know that it includes a variety of activities such as:

  • Unilateral exercises like lunges or single-leg deadlifts
  • Plyometric exercises like jump squats & burpees
  • Compound exercises like deadlifts, shoulder presses & squats

One of the amazing benefits of functional training is that you can achieve a fantastic and impactful workout without needing any equipment.

Now, let me share with you a selection of phenomenal functional training exercises you can easily perform in your home or at the gym. These are personally recommended by the ever-knowledgeable Emily herself. Get ready to elevate your fitness level with these remarkable exercises:

Best functional fitness exercises

What is Functional Fitness A Great Guide - Miller Reviews

1. Walking lunge:

What is Functional Fitness A Great Guide - Miller Reviews

Why, you may wonder? Well, according to brilliant insights of Emily, incorporating unilateral movements into our workout routine is an absolute game-changer when it comes to addressing and rectifying any imbalances in our precious bodies,

This particular approach enables us to target and strengthen each side individually, ensuring a harmonious and well-aligned physique. Isn’t that simply marvelous?

2. Press-ups:

What is Functional Fitness A Great Guide - Miller Reviews

Well, let me share with you the profound wisdom of Emily. These remarkable exercises that she suggests are an absolute goldmine when it comes to enhancing our upper body strength, cultivating impeccable core stability, and offering a versatile workout that can be tailored to our unique abilities,

Whether you’re a beginner seeking gradual progress or an advanced enthusiast yearning for a challenge, these exercises provide the perfect platform for scaling up or down.

3. Squats with overhead reach:

What is Functional Fitness A Great Guide - Miller Reviews

Let me enlighten you with the wisdom bestowed upon us by Emily. These marvelous exercises she recommends primarily focus on the magnificent trio of our quads, glutes, and hamstrings. They work wonders in sculpting and strengthening these muscle groups, providing a phenomenal foundation for building exceptional strength.

These exercises are an absolute must if you’re seeking to unlock your full potential and cultivate a powerful physique. Prepare to witness remarkable transformations and revel in the incredible benefits they bring.

4. Plank:

What is Functional Fitness A Great Guide - Miller Reviews

Let me share with you the remarkable insights from Emily herself. By engaging in this particular exercise, you have the extraordinary opportunity to fortify your core and your arms, shoulders, and legs. It’s an all-in-one powerhouse that works wonders for enhancing your posture, stability, and overall strength,

Isn’t it simply marvelous how one exercise can deliver such a wide range of incredible benefits? Get ready to embark on a transformative journey that will leave you feeling stronger, more stable, and radiating confidence.

5. Deadlift:

What is Functional Fitness A Great Guide - Miller Reviews

Well, let me share the invaluable wisdom Emily bestowed upon us. Deadlifts, my dear friends, are nothing short of a revelation when it comes to skyrocketing your functional strength. These phenomenal exercises can remarkably activate your largest lower body muscles, sculpting and strengthening them in the process.

But that’s not all. Deadlifts also serve as a functional training tool, preparing you for the practicality of safely lifting objects off the floor in your day-to-day life. How extraordinary is that? Get ready to unlock your true potential and experience a newfound level of strength and capability.


Functional fitness is truly a remarkable journey toward optimal strength, agility, and overall well-being. With the guidance provided in this comprehensive guide, courtesy of the brilliant insights shared by Emily, you now possess a treasure trove of knowledge on functional training exercises that target various muscle groups and enhance your overall functionality.

Whether you choose to embark on this adventure from the comfort of your home or at the gym, the benefits of functional fitness are boundless. So lace up your shoes, seize this opportunity to transform your body and elevate your fitness level, and embrace the incredible world of functional fitness. Get ready to unleash your inner powerhouse and live life to the fullest!


Why should I consider functional fitness over other workout routines? 

Well, my friend, functional fitness offers a unique approach that goes beyond simply building muscle or burning calories. It focuses on enhancing your body’s ability to perform everyday movements with ease and efficiency.

By targeting multiple muscle groups and mimicking real-life activities, functional fitness prepares you for the physical demands of your daily life, ultimately improving your overall functionality and quality of life.

Can functional fitness be suitable for beginners? Absolutely! 

One of the fantastic aspects of functional fitness is its adaptability to various fitness levels. Whether you’re a beginner taking your first steps on the fitness journey or a seasoned enthusiast looking to challenge yourself, functional fitness exercises can be modified to match your current abilities.

As you progress and gain strength, you can gradually increase the intensity and complexity of your workouts, ensuring a steady path toward your fitness goals.

Do I need special equipment for functional fitness? 

Not necessarily! Functional fitness is renowned for its versatility and doesn’t necessarily require fancy equipment. While certain exercises may incorporate tools like resistance bands, kettlebells, or medicine balls, many functional movements can be performed using just your body weight.

This makes it an accessible option that can be practiced in the comfort of your own home or at a well-equipped gym, based on your preferences and resources.

How can functional fitness improve my daily life? 

The beauty of functional fitness lies in its practicality. By engaging in exercises that simulate real-life movements, such as lifting, pushing, pulling, and twisting, you are effectively training your body to perform these activities more efficiently and safely.

This enhances your overall strength, flexibility, and endurance and translates into improved posture, balance, and stability.

So, whether you’re carrying groceries, playing with your children, or participating in your favorite recreational activities, functional fitness equips you with the physical prowess to thrive in your day-to-day life.

Can functional fitness help prevent injuries? Absolutely! 

Functional fitness strongly emphasizes developing balanced strength and stability throughout your body.

Functional exercises can help improve your body’s overall alignment and mechanics by targeting multiple muscle groups and addressing any imbalances. This, in turn, reduces.

For More amazing articles related to Fitness Check out our website Over Here

To Read more similar articles click here

Thanks for visiting our Website. If you appreciate our work, kindly show us some support in our comments section 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *