All About Functional Fitness: Train for Life, Not Just for the Gym

When most people dive into a new fitness routine, they’re usually thinking about building muscle, torching calories, or getting their heart rate up. But how often do we stop to think about balance or functional movement? (Spoiler alert: Probably not a whole lot.)

But if you ask any personal trainer, they’ll tell you that functional fitness is an important foundation for a healthy body. It’s a key player in preventing injuries and keeping you moving well, especially as you get older. 

But you don’t have to wait until you’re collecting Social Security to start focusing on functional movement. In fact, the earlier you start working on functional movement, the better off you’ll be later in life. And honestly, it can make a huge difference in your daily life no matter your age. Who doesn’t want to move better, feel stronger, and be able to carry all the groceries in one trip?

Keep reading to dive into why functional fitness is something you should be thinking about today and how you can incorporate functional fitness training into your exercise routine.

What is functional fitness?

Sure, those ripped muscles might look great in the mirror, but what good are they if you can’t walk up a flight of stairs or squat down to tie your preschooler’s shoes (for the tenth time today)?

Functional fitness is all about training your body to move efficiently in real-world situations across all planes of motion—basically, the movements you do every day, not just in the gym. 

The foundation of functional movement is balance and stability. These are the unsung heroes that allow you to keep control of your body while you’re moving—whether you're walking across a parking lot in winter without wiping out or riding a bike around the neighborhood.

You might not realize it, but you're constantly tapping into your balance and stability during everyday activities. And the benefits go beyond avoiding slips and falls. Strengthening these areas can also boost your flexibility, posture, range of motion, and coordination. It's a package deal!

Neglecting balance and stability training often leads to injuries from seemingly harmless tasks, especially as we age, i.e., pulling a muscle while reaching for that can of soup on a high shelf or throwing out your back while lifting the Thanksgiving turkey. Not exactly fun, right? That’s why mastering balance, stability, and functional movement is crucial—not just for the gym, but for life.

Why is functional fitness especially important as we age?

As we get older, balance and stability become the first things to slip (pun intended). The more we lose these critical abilities, the higher the chances of injury in everyday life—even when it comes to basic tasks like bending down to pick something up or getting out of a chair. Without good balance and stability, these routine movements can turn into dangerous ones.

Our risk of falls also increases dramatically as we age. And falls are no joke. For adults aged 65 and older, falls are the leading cause of injury, with one in four older adults falling every year. These falls can lead to fractures, head injuries, and other long-lasting complications that can severely limit daily activities and independence. And after the first fall, the chance of a second fall occurring doubles! It’s not just about the injury itself—it’s the ripple effect that can follow, restricting freedom and making it harder to live independently.

By focusing on exercises that strengthen balance and stability and other areas of functional movement, you’re giving yourself a better chance of staying injury-free and living independently as you age. 

What are some functional fitness movements you can start with?

When it comes to functional fitness, there are some essential movements that should be the foundation of your routine. These movements mimic the actions your body performs in daily life, helping you build strength, stability, and coordination. Let’s break them down:

1. Core

Your core is the cornerstone of functional fitness—in fact, it’s the core of all fitness! A strong core is essential because it stabilizes your spine and helps control the movements of your entire body. Without a solid core, other movements become much more difficult and less efficient. Some great core exercises to start with include planks, dead bugs, glute bridges, and mountain climbers.

2. Squat

Whether you’re getting in and out of a chair, crouching to tie your shoes, or simply sitting down, you’re squatting more than you realize. Squats engage your ankles, knees, and hips, making them a fundamental movement pattern in everyday life. There are tons of squat variations to explore—front squats, goblet squats, wall squats, and pistol squats, just to name a few. 

3. Hinge/Bend

The hinge movement is key when it comes to lifting objects, but it’s often overlooked. Think of it as bending at the hips rather than the knees. Strengthening your posterior chain (the muscles along the back of your body) through hinge exercises can help prevent injury and make lifting safer. Some effective hinge movements include deadlifts, kettlebell swings, and bench hip thrusts.

4. Push & Pull

Your upper body operates in two primary ways: pushing things away and pulling things toward you. These movements happen both vertically (closing the trunk of a car or reaching high up to grab something) and horizontally (like pushing a piece of furniture across the floor or dragging a bag of soil to the garden). To create balanced strength, it’s important to work both push and pull movements equally. Some classic examples include push-ups, rows, shoulder presses, and pull-downs.

5. Carry

Carrying heavy objects—whether it’s groceries, a suitcase, or a kettlebell—requires both strength and stability. Your groceries, your suitcase, your laundry, your child—you actually carry things more often in your daily life than you might realize! Exercises like the farmer’s walk, sandbag carry, and sled drive are great for building the muscles needed to handle real-world loads with ease.

6. Rotate

Rotation is a key movement pattern that often gets overlooked, but it’s crucial for activities like throwing, twisting, and even running. Think turning to grab something, swinging a bat or a racket, tossing a ball, or sweeping the floor. Exercises that emphasize rotational movement help your body transfer power through your core, ensuring your upper and lower body work together smoothly. Try moves like oblique medicine ball throws, plank to side plank transitions, or sledgehammer tire slams to improve your rotation strength.

Why should you work on functional fitness with a personal trainer?

Personal trainers aren’t just for those looking to shed pounds or build bulging biceps. (Although, yes, they can certainly help you do those things!) They’re also your go-to experts for enhancing functional fitness. Here’s why working with a personal trainer can be a game-changer for improving your everyday movements:

• Personal trainers are experts at understanding body mechanics. They are well-versed in how the body moves through various planes and can pinpoint which areas of your functional movement patterns need attention. 

• If you have specific functional movement deficiencies but aren’t sure how to address them, a personal trainer can craft a personalized exercise plan that will focus on strengthening specific areas of deficit. For example, if you struggle with bending to pick things up, they’ll incorporate exercises to strengthen your hinge movements and improve flexibility.

• Proper form is crucial for both effectiveness and safety. Personal trainers ensure you execute exercises with the right technique, reducing your risk of pain or injury. This way, you get the most out of your workouts and avoid setbacks.

At Western, our personal trainers are not just experts—they’re also creative thinkers. They’ll customize a plan that fits your unique functional movement needs and fitness goals and make your workouts engaging and effective.

When should you see a medical professional?

Working with a personal trainer and maintaining a regular exercise routine are great steps toward improving functional fitness, but there are times when you might need more specialized help. If you’re experiencing persistent pain during functional movements that don’t seem to improve with time, it’s time to see your doctor. Pain that interferes with your daily activities or worsens over time may indicate an underlying issue that needs attention.

Embracing Functional Fitness at Western Racquet & Fitness Club

The great thing about functional fitness exercises is that they can be done in a variety of settings—whether you prefer personal training, group exercise classes, sports, or your own gym workouts. 

And Western is right here to help support you with tons of resources and opportunities to work on your functional fitness. With nineteen dedicated personal trainers on staff, you can receive personalized guidance and tailored workouts to address your specific functional movement needs. You can also join one of our many fitness classes throughout the week, from high-intensity interval training to strength, cycling, yoga, and more—there’s a class for every fitness level and interest. We’ve also got you covered with our state-of-the-art strength studio and a fitness floor chock full of machines and equipment that can help you strengthen your functional movements. And don’t forget tennis! Sports naturally incorporate functional movements and infuse your workouts with a bit of competition and fun.

However you choose to exercise, the goal is to integrate these functional movements into your routine to build a strong, resilient body that’s ready for whatever life throws your way. So embrace the variety, stay consistent, and enjoy the benefits of a well-rounded fitness approach.  Western is here to support your journey to a healthier, more functional you!