Since the inception of the fitness movement, there have been differing beliefs and philosophies. Fitness is certainly not a one-size-fits-all endeavor. Each individual is unique, with varying sizes, athletic abilities, cardiorespiratory conditioning, strength, coordination, and goals. Considering these factors, it’s impossible to create universal fitness recommendations. However, a common thread for many is the goal of being “functional.”
What is Functional Fitness?
Functional fitness is a vastly overused term encompassing a wide array of expectations. A quick Google search defines functional fitness as “a type of strength training that prepares the body for everyday activities like bending, lifting, and pushing. It can help improve balance, endurance, speed, and reduce the risk of injury.” While not inherently bad, how this concept is applied often contradicts what scientific literature recommends.
Breaking Down Fitness Components
To truly enhance functional capabilities, focus on four core components: strength, flexibility/mobility, endurance, and fortitude.
1. Strength
The foundation of functional fitness. As a smart guy once said, “Weakness is never a strength, and strength is never a weakness.” Strength is crucial, particularly as we age. Resistance training is vital for a high-quality life, from preventing osteoporosis to maintaining the ability to move and control our bodies.
Effective strength training programs emphasize the three planes of movement:
Sagittal Plane – Forward and backward movements (e.g., squats, lunges).
Frontal Plane – Side-to-side movements (e.g., lateral lunges).
Transverse Plane – Rotational movements (e.g., woodchoppers, cable twists).
While traditional bodybuilding and powerlifting focus heavily on the sagittal and frontal planes, many individuals neglect the transverse plane. This is a mistake. Incorporating rotational movements and loading them appropriately is key to functional strength.
2. Flexibility
A successful strength training program should mimic everyday movements—deadlifts, step-ups, squats, rows, carries, and cross-body movements. Additionally, progression is crucial. Increasing the load over time (progressive overload) ensures continual improvement.
While “functional fitness” routines may seem appealing, abandoning proven methodologies like bodybuilding and powerlifting in favor of generalized, high-volume routines often lacks efficacy.
3. Endurance
Cardio: Balancing Endurance with Intensity
Cardio is another essential component. Individuals often fall into two camps: those who avoid cardio and those who avoid lifting. For true functional fitness, a balance of both is necessary.
Key cardio recommendations:
Variation: Switch between different cardio modes (e.g., running, cycling, rowing).
Intensity: Include both high-intensity and medium-intensity sessions.
High-intensity sessions (2x/week): 15 minutes at maximum effort, such as intervals.
Medium-intensity sessions (2x/week): 80% of your max heart rate for longer durations.
Separating Strength and Cardio
For optimal results, avoid combining cardio and strength training in the same session. Each requires full focus and intensity to be effective. Mixing them often diminishes results unless training for a specific sport or activity, such as skiing or martial arts.
4. Fortitude/Commitment
The minimum effective dose for functional fitness includes strength training 4 days/week. These sessions should be at least 1 hour long focusing on posterior chain and rotational movements. Train each muscle group 1-2 times weekly while including cardio 4 days a week. Your cardio session should alternate between 15 minutes of high-intensity cardio and 30-45 minutes of lighter-intensity cardio
