Top 8 Functional Fitness Training Exercises For Beginners



Published on: 25-Nov-2023


10 min read




Lalita Vishwakarma


Top 8 Functional Fitness Training Exercises For Beginners

Top 8 Functional Fitness Training Exercises For Beginners

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Hello, readers! Do you want to improve your fitness with minimum risk of injuries, and perform at optimum standards in your daily routines? If so, functional fitness training is exactly what you need!

Functional fitness training is a form of exercise which trains your muscles to work out together just as they do during your daily activities. They are becoming increasingly popular among fitness enthusiasts, influencers and celebrities. 

Awareness of fitness has become paramount because a recent report by the Center for Disease Control and Prevention (CDC) shows that about 70% of adults in the US are overweight or obese. It is of concern in terms of public health because it is linked to many chronic illnesses such as heart disease, stroke and cancer.

Hence, incorporating functional fitness into routine daily routine can not only help you lose weight but also eliminate the chances of disorders. This blog will discuss the top 8 functional fitness exercises you can include in your full-body functional workout plan. Therefore, for complete details, read on!

Table of Contents

  1. What Is Functional Fitness Training?

  2. 8 Best Functional Fitness Training Exercises

  3. Some Other Functional Training Exercises List 

  4. The Final Say

  5. FAQs

What Is Functional Fitness Training?

As the name suggests, functional fitness training exercises help to improve the working and development of overall physical health. It includes light to moderate-level exercises that improve movements, lifting, pushing, squatting, and more that you use daily.

Our bodies need stamina, flexibility, strength, and balance in order to do day-to-day activities effectively and quickly. Plank, farmer’s walk, squats, and push-ups are some functional strength training exercises which make you stronger for daily life activities such as carrying groceries, playing with your kids, gardening, or even enjoying soccer.

By engaging in these exercises, not only do you build physical resilience, but you also cultivate a body that excels in real-world activities that contribute to a vibrant and active lifestyle.

Also Read: Common Mistakes To Avoid While Strength Training

8 Best Functional Fitness Training Exercises 

Now, we are going to learn about the best 8 functional fitness training exercises, including full-body functional workouts for beginners that you can do at home. Here are the following exercises: 

1. Squats

Squats should be at the top of the list for functional exercises. They involve multiple muscle groups present in your lower body, including hamstrings, quads, glutes, and calves. They are one of the best core exercises, too! 

How To Do Squats?

Squats are relatively easy to perform; follow these steps: 

  • Place yourself in a standing position, shoulder-width apart, with the slight pointing of the toes.

  • Maintain your back straight, but remember to engage the core.

  • Lower your hips slowly and put your knees bent with the sitting down position of a chair.

  • The next step is to squat down as much as you can without pushing the back or passing the knees over the toes.

  • Maintain that position for one second, and extend through your heels to get back to the starting place.

Also Read: Strength Training Guide For Beginners

2. Lunges

If you are looking for an exercise specifically to strengthen your legs, lunges will be the best choice. Our lower body generally includes the quadriceps, hamstrings, glutes, and calves, and by doing lunges, you can polish or develop them better.

If you are an athlete or swimmer, then lungs should definitely be in your daily routine as they improve bones and muscles. Some more benefits of lunges include:

  • Improved balance and coordination

  • Maintain cardiovascular health 

  • Improve bone density

  • Reduce the risk of injuries

How To Do Lunges?

Here is a step-by-step process of accurately doing lunges: 

  • Keep your back straight and your core engaged throughout the movement.

  • Lower your body by stepping forward with one leg until both knees are bent at a 90-degree angle.

  • Make sure your front knee is directly over your ankle and your back knee hovers just above the ground.

  • Now, push through your front heel to return to the starting position.

  • Repeat with the other leg.

3. Deadlifts

Deadlifts are a powerful exercise involving lifting a barbell or dumbbell from the ground to standing. It's like picking up a heavy box but with perfect form and control.

How To Do Deadlifts?

Follow these simple steps to master the deadlift:

  • First, place your feet at a distance of shoulder width and grasp the barbell using the overhand grip that is slightly greater than the distance between shoulders.

  • Then, bend at the waist and drop your body down to touch the barbell on the floor.

  • Maintain a straight back and keep the core tight throughout the motion.

  • Next, drive through your heels, lift the barbell, and feel the burn as you squeeze your glutes and hamstrings at the top. 

  • And finally, slowly lower the barbell back down to the ground. You got this!

4. Push-Ups

Push-ups are awesome because they are one of the best chest workouts that involve shoulders, triceps (the backside of arms) and a bit of abdominal. They involve lowering your body to the ground and pushing it back up using your upper body strength. Think of it as a mini workout for your whole upper body!

How to Do Push-Ups?

Here's a step-by-step guide to perfect push-ups:

  • Start in a plank position with your hands shoulder-width apart and your body straight from your head to your heels.

  • Lower your body down until your chest touches the ground.

  • Push back up to the starting position.

Also Read: HIIT For Weight Loss

5. Pull-Ups/Chin-Ups

Both pull-ups and chin-ups are similar types of exercises that strengthen the different muscles in the upper part, mainly the back, biceps, and forearms. However, they involve the same movement but are different with respect to the grip width and direction.

In pull-ups, you have an overhand grip, and your palms are downward. Chin-ups are where you grab a bar with an underhand grip, and your hands face inwards.

How To Do A Pull-Up Or Chin-Up?

To do a pull-up or chin-up, you can follow the steps:

  • For performing this exercise, you will require a comfortable handle of a pull-up bar.

  • Hold onto a horizontal bar that is above you and try raising your entire body up while stretching out your arms all the way, ensuring that your chin clears this bar.

  • Then, return to the initial position with proper control.

  • Repeat the process for a few sets. 

6. Plank

Plank is a great exercise that tones the core. It is a static exercise since you maintain the position over a certain period. By doing planks regularly, you can strengthen your core, improve your balance, and reduce back pain.

How To Do A Plank?

You can follow the steps to do planks:

  • Begin by assuming a straight position from your head to your heels and supporting yourself on your forearms.

  • Try and hold this stance for as long as you can.

7. Farmer's Walk

A farmer’s walk is a fantastic way to engage your entire body. Walking with weights helps to improve your grip strength, core stability, and physical condition at large. It's certainly a fun and dynamic way to stay in shape!

How To Do A Farmer's Walk?

To do this, you need some weights like dumbbells or kettlebells, one in each hand.

  • Start by standing straight on your feet shoulder-width apart and keep the abdominal muscles pulled in tight.

  • Then, start walking forward with small steps while keeping your back straight.

  • Perform this process as long as you can.

8. Bear Crawl

A bear crawl is a bodyweight exercise that mimics the movement pattern of a bear walking on all fours. It's a full-body exercise that engages multiple muscle groups, such as the core, legs, shoulders, and arms.

How To Do A Bear Crawl?

  • You can start by keeping your hands shoulder-width apart and your knees hip-width apart.

  • Keep your back straight and your core engaged.

  • Lift your knees off the ground and crawl forward, simultaneously moving your opposite hand and foot.

  • Continue crawling forward for as long as you can.

Some Other Functional Training Exercises List

Some other functional training exercises that can be included in functional training workouts are: 

Functional Fitness Exercise


Kettlebell Swings

Targets the hips, glutes, and lower back, thus making lifting and swinging movements easier.

Medicine Ball Throws

Works the upper body and core while improving the ability to throw or lift objects.


Full-body exercise that boosts cardiovascular fitness, strength, and agility.


Strengthens legs and simulates climbing stairs, improving mobility and endurance.

Box Jumps

Develops explosive leg power and coordination, useful for jumping over obstacles.

Battle Ropes

Boosts cardiovascular fitness, upper body strength, and coordination.

TRX Rows

Targets back, shoulders and arms using suspension trainers, improving pulling abilities.

Balance Exercises

Improves balance and stability with activities like a one-legged stability ball or wobble board balancing.

Functional Core Exercises

Strengthens core muscles with exercises like Russian twists, bicycle crunches, and woodchoppers, enhancing core strength and rotational movements.

Mobility Drills

Increase flexibility and range of motion with mobility exercises for the hips and shoulders, which are crucial for everyday activities.

The Final Say

Finally, you can take the help of these above-mentioned functional fitness exercises to improve your flexibility and strength. Various strength training exercises specifically target the core body area so you can practise them accordingly.

Although these functional fitness exercises are easy to do at home, it is important to understand the proper procedure of the exercise. Another essential thing is to consult a fitness expert before trying them. 

If you need clarification about any functional fitness exercises or step-by-step guidance from fitness experts, visit ToneOp.


1. How does functional fitness differ from traditional gym workouts? 

Traditional gym workouts often isolate specific muscle groups for aesthetic or strength purposes. In contrast, functional fitness prioritises movements with practical applications in daily life, making it a more well-rounded approach.

2. Can functional fitness help with weight loss? 

Yes, functional fitness can contribute to weight loss by increasing overall fitness levels and burning calories during workouts. However, it is essential to remember that diet and nutrition also significantly manage weight.

3. Which exercises are included in the functional training program?

Some of the exercises that can be included in the functional training program are: 

  • Squats

  • Lunges

  • Deadlifts

  • Push-Ups

  • Pull-Ups/Chin-Ups

  • Plank

  • Farmer’s Walk

  • A Bear Crawl

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