11 Functional Training Exercises To Build Strength (Beginner-Friendly!)

Exercise is a vital component of a healthy lifestyle. Our bodies are made to move, not to sit — too much sitting can cause multiple side effects, including stiffness, bad posture, and even long-term health problems. But it is not only good for keeping our bodies fit; exercise is a great way of balancing emotions, whether letting out what angers you or finding your calm, movement is therapy.

As far as this goes, one of the fitness trends that stands out is functional fitness training. You have probably seen the buzz among fitness influencers about it, and they are not wrong. Functional training exercises mimic movements that are every day, so they are practical and effective. For beginners, these functional fitness workouts are a game-changer, too!

If you are someone looking to switch up your routine or a newcomer, this functional training program for beginners introduces you to functional strength training for beginners. This blog has everything from a functional training exercises list to beginner-friendly functional training exercises for weight loss. Ready to explore how functional fitness exercises can transform your routine? Let’s get moving!

Table Of Contents 

1. What Are Functional Training Exercises? 

2. 11 Functional Training Exercises To Build Strength 

3. Best Functional Training Exercises List For Weight Loss

4. The Final Say 

5. FAQs

6. References 

What Are Functional Training Exercises? 

Functional training exercises are designed to make the body more efficient in performing daily activities. It is not like traditional strength training, which often isolates a specific muscle group, but rather multi-joint movements that simulate real-life actions such as lifting, bending, and squatting.

For instance, a squat will strengthen the legs but also improve the mechanics of sitting down and standing up, which can make these daily tasks easier. 

This kind of training involves several muscle groups and joints at the same time, promoting better coordination and stability. The major muscle groups that are involved in functional training include the core, legs, back, and shoulders.

Exercises like lunges, push-ups, and kettlebell swings target these areas while also utilising various energy systems. The ATP-CP (phosphagen) system is engaged during short bursts of high-intensity training, while the glycolytic system supports moderate efforts lasting from 30 seconds to a few minutes. The oxidative system comes into play during longer-duration activities, providing energy through aerobic metabolism. 

Historically rooted in rehabilitation practices, functional training has evolved to become a popular fitness method that emphasises practical strength and mobility for all fitness levels. 

Also Read: How To Start Your Fitness Journey At Home In 9 Easy Steps: Your Guide To Feel Fit And Fab All The Time! 

11 Functional Training Exercises To Build Strength 

Let’s have a look at the following list of exercises which are a perfect fit for a functional training program for beginners: 

1. Deadlift

The deadlift is a foundational strength exercise targeting your posterior chain muscles, including glutes, hamstrings, and lower back. It improves core stability, posture, and overall power. 

How to do this functional training exercise?

• Place a barbell in front of you and stand with your feet hip-width apart.

• Gripping the barbell, bend at the hips while maintaining a straight back.

• Engage your core, lift the barbell while standing tall, and squeeze your glutes.

• Lower the barbell to the ground in a controlled motion.

2. Squat

Squats target your quadriceps, glutes, and hamstrings, building lower-body strength and enhancing mobility. Squats improve core stability and help burn calories due to the large muscle engagement. Squats are also a perfect inclusion in weight-lifting sessions for women. 

How to do this functional training exercise?

• Take a stance by placing your feet shoulder-width apart and your toes angled outwards. 

• Keep your chest up, push your hips back, and bend your knees to lower your body.

• Go down until your thighs are parallel to the floor.

• Push through your heels to return to the starting position.

3. Push-Up

Push-ups are a classic upper-body exercise targeting the chest, shoulders, and triceps while engaging the core. They help build strength and endurance and improve upper-body stability. 

How to do this functional training exercise?

• With your hands slightly wider than your shoulders, begin in the plank posture.

• Keep your body aligned from head to heels.

• Bend your elbows to a 90-degree angle and lower your chest toward the floor.

• Push back to the starting position.

Also Read: 6 Easy Cardiovascular Exercises To Improve Your Endurance 

4. Pull-Up

Pull-ups are a compound exercise that targets the upper back, biceps, and core, improving grip strength and posture. Pull-ups challenge multiple muscles simultaneously, building endurance and coordination. 

How to do this functional training exercise?

• Using an overhand grip, hang from a pull-up bar with your hands shoulder-width apart.

• Engage your back and core muscles, pulling your body upward.

• Continue until your chin clears the bar.

• Controllably lower yourself back to the beginning position.

5. Kettlebell Swing

This dynamic exercise strengthens your posterior chain, including hamstrings, glutes, and lower back, while improving cardiovascular fitness. The explosive hip movement boosts power and enhances athletic performance.

How to do this functional training exercise?

• Stand with shoulder-width apart; hold a kettlebell in your hands.

• Keep your back knee slightly bent at the hips while swinging the kettlebell back.

• Drive your hips forward to project the kettlebell to the chest high.

• Let the kettleball drop back down again and repeat.

6. Overhead Press

The overhead press targets the shoulders, triceps, and upper chest, improving upper-body strength and stability. This dumbbell exercise for weight loss enhances shoulder mobility and posture while engaging the core. 

How to do this functional training exercise?

• Hold a barbell or dumbbell at shoulder level with palms facing forward.

• Press the weight overhead until the arms are fully extended.

• Return to the starting position by gradually lowering the weight.

• Keep your core tight throughout the movement.

7. Lunge

Lunges target your quadriceps, glutes, and hamstrings, improving single-leg strength, balance, and coordination. This unilateral movement helps correct muscle imbalances and strengthens stabiliser muscles. 

How to do this functional training exercise?

• Lower your body into a lunge while standing tall and taking a single stride forward.

• While maintaining an erect chest, bend both legs to a 90-degree angle.

• Push off the front foot to return to standing.

• Repeat on the other side.

8. Plank

The plank is a core-strengthening exercise because it stabilises the spine and improves posture. This core and arms workout engages the shoulders, back, and abs, among other muscular groups. It is a static hold that induces endurance and control.

How to do this functional training exercise?

• Start in a forearm plank position, with a straight body line from head to heels.

• Engage your core, avoiding the sagging or lifting of hips.

• Hold the position for the desired duration.

9. Farmer’s Carry

This functional exercise works your grip, core, and upper body while enhancing balance and stability. It mimics everyday activities, making it practical and beneficial for real-life strength. 

How to do this functional training exercise?

• Hold heavy dumbbells or kettlebells in each hand.

• Keep your back straight and core tight.

• Walk forward with steady steps.

• Maintain good posture throughout the exercise.

10. Step-Up

Step-ups target your quadriceps, glutes, and calves, building lower-body strength and improving balance. Step-ups also strengthen stabiliser muscles, reducing the risk of injury. This is a low-impact workout, making it joint-friendly and good for the elderly. 

How to do this functional training exercise?

• Step onto a bench or platform with one foot.

• Push through your heel to lift the other leg onto the platform.

• Step down and repeat on the other leg.

11. Medicine Ball Slam

This is a full-body workout which engages your arms, shoulders, and core, and it increases endurance to train for a long time. Medicine ball smashes are an excellent way to increase coordination and strength. They also serve as a cardio workout, increasing heart rate. It’s a high-intensity movement that burns calories and boosts endurance.

How to do this functional training exercise?

• Hold a medicine ball overhead with both hands.

• Slam the ball to the ground with full force, bending at the knees.

• Catch or retrieve the ball and repeat.

Also Read: Cross-Training Exercises: Learn About The Benefits And Maximise Your Performance With 7 Best Workouts 

Functional Training Exercises List For Weight Loss

If your focus is to lose weight along with building muscle and strength, then here is a list of functional training exercises for weight loss that can be perfect for you. 

However, if you are unsure about how to start, then you can join ToneOp Fit’s Live Home Workout Sessions, where our fitness experts will guide you to seamlessly integrate functional training exercises into your routine. 

• Dynamic Lateral Lunges

• Superman Complex

• Frog Squats

• Burpee Front Reverse

• Four-Point Extension on Knees

• Fast Feet Sprawl

• Jump Squat

• Bunny Hops 

• Inchworm to Tuck Jumps 

• Turkish Get-Ups

• Squat to Press

Also Read: 7 Rowing Machine Benefits For Belly Fat & How To Use | ToneOp 

The Final Say 

And there you have it—11 functional training exercises that will turn you into a strength-building superhero, minus the cape (unless you want one, of course!). Remember, lifting groceries or chasing after your dog counts as functional training, too—so don’t underestimate your daily heroics! Now get out there, flex those muscles, and show the world that you can lift more than just your spirits! 

FAQs

1. Are functional fitness workouts safe for people with knee injuries and pain?
Yes, functional fitness exercises can be safe for knee injuries if modified to reduce joint stress and supervised by a trainer. Focus on low-impact movements like step-ups or resistance band exercises for better support.

2. How do functional fitness exercises differ from traditional gym workouts?
Functional fitness focuses on natural, full-body movements mimicking daily activities, improving overall mobility and balance. Traditional gym workouts often isolate specific muscle groups using machines or weights.

3. Which is better for losing weight fast, cardio-HIIT or functional training exercises?
Cardio-HIIT burns calories quickly and boosts metabolism, while functional training builds strength and burns fat simultaneously. A mix of both offers the best results for sustainable weight loss.

References 

• https://www.youtube.com/watch?v=lk0ou8Tmw0s&t=1008s 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC9199896/#:~:text=There%20are%20activities%20such%20as,et%20al.%2C%202019). 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC9516109/ 

  
  

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