What is Functional Fitness?
The short answer is “building strength for everyday life”, but Functional Fitness is so much more! In fact, body Reforme Pilates has built its entire class offering around it because it’s so important to learn and put into practice every day to not only stay fit, but more importantly, to stay healthy (mobile) for as long as we can, well into our later years!
Understanding Functional Fitness
Functional fitness is a dynamic approach to exercise that emphasizes movements and routines designed to support and enhance the activities of daily living. Unlike traditional fitness programs that might focus on isolated muscle development or specific athletic performance, functional fitness is concerned with training the body for the real-world actions you perform regularly: lifting, bending, squatting, pushing, pulling, walking, and more. The goal is not just to look strong or fast but to be able to move efficiently, safely, and powerfully through all of life’s demands.
The concept of functional fitness originated from the fields of physical therapy and rehabilitation, where exercises were prescribed to help patients recover their ability to perform daily tasks. Over time, trainers and exercise scientists recognized the value of these practical movements for the general population, leading to the development of functional fitness as a mainstream fitness philosophy. The core principle is that fitness should translate into everyday benefits, improving not just appearance but quality of life.
Key Principles of Functional Fitness
Movement patterns over muscles (training movement patterns rather than isolating individual muscles)
Core engagement (which is essential for stability and injury prevention and is the heart of functional fitness!)
Balance and stability (exercises are usually done standing or on unstable (but SAFE!) surfaces to challenge the body’s balance systems and build overall stability
Multi-planar movements (reflecting the unpredictable nature of daily activities)
Integration of upper and lower body (teaching the muscles to work together efficiently)
Benefits of Functional Fitness
Improved daily performance
Injury prevention
Increased mobility and flexibility
Enhanced coordination and balance
Efficient use of time
Greater core strength
Functional Fitness vs. Traditional Strength Training
While traditional strength training often focuses on building muscle size or maximum strength through lifts like bench presses, bicep curls, or leg presses—usually performed on machines or in a seated position—functional fitness focuses on how the body works as a whole. The emphasis is on quality of movement, integration, and real-life application rather than just isolated muscle power.
Traditional strength training is not inherently "bad" or less valuable; in fact, many functional fitness routines incorporate elements of traditional resistance training. However, someone whose main goal is to be strong and capable in everyday life will find that functional fitness offers more practical benefits and a more holistic approach.
Incorporating Functional Fitness into Your Routine
Beginning a functional fitness journey does not require you to abandon all other forms of exercise. Rather, it is about integrating movements and habits that support your lifestyle and health.
Assess Your Needs: Consider the movements you perform most often or those that cause you pain, stiffness, or weakness. Our Pilates instructors can help identify these areas.
Start with Basics: Master bodyweight movements before adding resistance or complexity. Proper form is crucial to prevent injury. This is why we encourage all NEW Pilates members to start with Level 1 classes and talk to your Pilates instructors about when it would be (or rather should be) appropriate to start taking more advanced classes (usually around 5-10 classes)
Progress Gradually: As strength and confidence improve, increase the difficulty by adding weights, changing the speed, or performing exercises on unstable surfaces.
Be Consistent: Aim to include functional movements in your workouts at least two to three times per week, either as part of a dedicated session or integrated into other routines.
Listen to Your Body: Each body is unique. Adjust exercises as needed to accommodate injuries, limitations, or changing goals.
Who Can Benefit from Functional Fitness?
The beauty of functional fitness is its universality. People of all ages, fitness levels, and backgrounds can benefit from functional training. For older adults, it preserves mobility, independence, and reduces the risk of falls. For young athletes, it enhances performance and reduces overuse injuries. For busy professionals or parents, it makes everyday life less taxing and more enjoyable.
Common Misconceptions
There are some misconceptions about functional fitness. Some believe it is less intense or only for beginners, but functional training can be scaled to any difficulty, from rehabilitation to elite athletic preparation. Others may think it lacks variety, but in reality, functional fitness is highly adaptable and can incorporate many tools, exercises, and styles.
Conclusion
Functional fitness is about preparing your body for the real world. It is not limited by age, ability, or equipment, but rather embraces a philosophy of movement, resilience, and holistic strength. Whether your goal is to play with your grandchildren, excel in your sport, or simply move through life with greater ease, functional fitness provides a foundation for a strong and capable body. Embracing this approach can lead to lifelong benefits, making every moment—whether mundane or extraordinary—a little easier, healthier, and more enjoyable.
If you’re ready to start your journey toward a healthy body for the rest of your life, body Reforme Pilates in Urbandale is the place for you! Call 515.599.1109 to schedule your FREE Intro to Pilates class! You, your spouse/partner, your body, your doctor and your wallet will be glad you did!
