Functional Training Exercises: 7 Moves for Everyday Strength

The best functional training exercises are not fancy balance tricks on a wobble board. They are simple, strong versions of the movements you do every day: sitting down and standing up, picking things off the floor, pushing, pulling, carrying shopping, stepping onto a bus and twisting to reach the back seat.

In this post I break functional training into seven core movement patterns and give you one go-to exercise for each, with how to do it and how to make it easier or harder. Then I put them together into a sample session. If you want the bigger picture on what functional training is and why it matters, start with my guide to functional training.

What makes an exercise "functional"?

An exercise is functional when it trains a movement you actually use, usually with several joints working together and your body controlling its own balance. The best ones:

• Use more than one joint at a time (hips and knees, shoulders and elbows).
• Can be loaded and progressed, so you keep getting stronger.
• Carry over to real life, sport or work.
• Are done standing or on your feet where possible.

By that definition a heavy goblet squat is more functional than most "functional" circus tricks. Strength is the foundation; the patterns are how you organise it.

The 7 functional movement patterns

Nearly everything you do in daily life is a version of one of these:

1. Squat
2. Hinge
3. Push
4. Pull
5. Carry
6. Lunge
7. Rotate (and resist rotation)

Train all seven each week and you cover most of what your body needs.

Functional training exercises: one for each pattern

1. Squat: goblet squat

Real life: sitting down, getting up off the floor, lifting a child.

Hold a dumbbell or kettlebell at your chest, feet about shoulder width apart. Sit down between your heels, keeping your chest tall, then drive up through the whole foot. Start with 3 x 10. Easier: squat to a chair. Harder: add weight or a pause at the bottom. More in my goblet squat guide.

2. Hinge: Romanian deadlift

Real life: picking something up off the floor without rounding your back.

Hold dumbbells in front of your thighs. With a soft bend in the knees, push your hips back and slide the weights down your legs until you feel your hamstrings stretch, then stand up by squeezing your glutes. 3 x 10. Easier: practise the hip hinge with a broomstick along your back. Harder: single-leg version.

3. Push: push-up

Real life: pushing a heavy door, getting up off the floor, putting things on a high shelf (with an overhead press as a second option).

Hands just wider than your shoulders, body in a straight line, lower your chest towards the floor and press back up. 3 x 8-12. Easier: hands on a bench or worktop. Harder: feet raised or slower lowering. My push-up technique guide covers the details.

4. Pull: one-arm dumbbell row

Real life: pulling open a heavy door, starting a lawnmower, lifting a bag into the car.

One hand and knee on a bench, back flat, pull the dumbbell up towards your hip, then lower with control. 3 x 10 each side. Easier: lighter weight or a band row. Harder: heavier dumbbell or an inverted row under a bar.

5. Carry: farmer's walk

Real life: carrying shopping bags, suitcases or a toddler up the stairs.

Pick up a heavy dumbbell or kettlebell in each hand, stand tall, and walk 20-30 metres with short, steady steps. 3-4 rounds. Easier: lighter weights. Harder: one side only (a suitcase carry) to train your core against leaning. My farmer's walk guide explains why carries are so underrated.

6. Lunge: reverse lunge

Real life: climbing stairs, stepping over things, getting down on one knee.

Step one foot back and lower until both knees are bent at roughly 90 degrees, then push through the front foot to stand. 3 x 8 each leg. Easier: hold onto something for balance. Harder: hold dumbbells. Reverse lunges are usually kinder on the knees than forward lunges. See my reverse lunge guide.

7. Rotate: Pallof press

Real life: staying steady when someone bumps you, carrying an awkward load, twisting to reach something.

Stand side-on to a cable or band anchored at chest height. Hold the handle at your chest, then press it straight out and back in without letting your body twist. 3 x 10 each side. Easier: stand closer to the anchor. Harder: step further away or kneel on one knee. More in my Pallof press guide.

A sample functional training session

This takes about 45 minutes. Do it two or three times a week, with at least a day between sessions.

Warm-up (8 minutes)

• 5 minutes brisk walking, rowing or cycling
• Bodyweight squats x 10
• Hip hinges with a broomstick x 10
• Arm circles and band pull-aparts x 15

Main block

Pair the exercises and alternate between them, resting 60 seconds after each pair.

• A1 Goblet squat 3 x 10 / A2 One-arm row 3 x 10 each
• B1 Romanian deadlift 3 x 10 / B2 Push-up 3 x 8-12
• C1 Reverse lunge 3 x 8 each / C2 Pallof press 3 x 10 each

Finisher

• Farmer's walk 4 x 30 metres, 60 seconds rest

Each week, try to add one rep per set or a little weight while keeping your form clean. That steady progress is what makes it work. If you have any injuries or health conditions, check with your GP or a physiotherapist first and choose the easier versions.

How functional training fits with your goals

Functional training is not a separate type of fitness. It is good strength training organised around real movement. If your goal is fat loss, the same session works well alongside sensible eating and daily walking. If your goal is muscle, add a few more sets and some isolation work on top. UK guidance suggests adults do strength work on at least two days a week alongside 150 minutes of moderate activity, and this session covers the strength part nicely.

Want help with this? This is the kind of training I use with busy professionals over 30: simple patterns, done well, with steady progress. In 1-to-1 sessions with a personal trainer in North London I pick the right version of each exercise for your body and adjust as you get stronger. Book a free consultation and see what a plan built around you looks like.

Frequently asked questions

What is the definition of functional training?

Functional training is exercise that trains movements you use in daily life, such as squatting, hinging, pushing, pulling, carrying, lunging and rotating. It usually involves several joints at once and often has you standing and controlling your own balance. The aim is to make everyday tasks easier and reduce the strain they put on your body.

Is functional training good for beginners?

Yes. The basic patterns are a great place for beginners to start because they build strength that carries over to everyday life. Start with bodyweight or light versions, such as squatting to a chair or push-ups against a bench, and focus on technique. Add weight gradually once each movement feels smooth and controlled.

Can you build muscle with functional training?

You can, as long as you keep adding challenge over time. Goblet squats, Romanian deadlifts, rows, push-ups and lunges all build muscle when you work close to your limit and progress the load. For the best muscle gain, eat enough protein, sleep well and add a few extra sets for the areas you most want to grow.

How often should I do functional training?

Two to three full-body sessions a week suits most people. That lets you train every movement pattern regularly while giving your muscles time to recover between sessions. On other days, walking, cycling or light mobility work is a good complement. Consistency over months matters much more than any single workout.

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