What Functional Training Really Means (and Why You’re Probably Doing It Already)
Strength Made Simple Blog – Bedford Strength and Conditioning
“Functional training” — it’s one of those buzzwords you’ve probably seen splashed across gym walls and Instagram posts.
But what does it actually mean?
Does it involve balancing on a Bosu ball while doing a one-legged kettlebell press?
Or throwing a sandbag across the room while shouting “functional!” for good measure?
At Strength Made Simple, we like to strip away the fluff.
So let’s make sense of functional training — what it is, what it isn’t, and how to do it properly if your goal is to move better, feel stronger, and stay injury-free for life.
💡 The Real Definition of Functional Training
At its core, functional training just means training that improves how you move in everyday life.
That could mean:
Getting up and down from the floor with ease
Carrying shopping bags or lifting your kids without back pain
Sprinting for the bus without pulling a hamstring
Feeling athletic again — even if you haven’t played a sport in years
So yes — barbell squats, push-ups, deadlifts, and carries are functional.
They make you better at being a human, not just a gym member.
🚫 What Functional Training Isn’t
It’s not about circus tricks, endless variety, or complicated movement patterns that look cool on Instagram but do nothing for your long-term progress.
If you can’t tell whether a movement is working your body or your balance, it’s probably more entertaining than effective.
At Strength Made Simple, we believe functional training should be:
Simple (you can learn it quickly)
Progressive (you can get better at it)
Transferable (it helps you outside the gym)
That’s the difference between training for show and training for go.
🏋️♀️ What Functional Training Looks Like in Practice
A well-rounded functional training plan includes:
Squat pattern – builds leg strength and mobility (think squats, step-ups)
Hinge pattern – strengthens the posterior chain (deadlifts, hip bridges)
Push pattern – upper body strength (push-ups, presses)
Pull pattern – posture and back strength (rows, pull-ups)
Carry – grip, core, and full-body stability (farmer’s carries, suitcase carries)
Rotate & anti-rotate – build core resilience (woodchops, Pallof presses)
Conditioning – move the heart and lungs (sleds, sprints, circuits)
Get stronger in those seven areas, and your daily life — and sports performance — gets easier, safer, and more enjoyable.
🔁 Why “Simple” Is Functional
You don’t need fancy machines or chaos-style workouts to train functionally.
You need consistency, smart progression, and enough intensity to get stronger without breaking down.
That’s why at Strength Made Simple, we focus on repeatable, measurable training that builds you up over time.
When your goal is to live longer, move better, and feel stronger, you don’t need random workouts — you need a system that works.
💪 The Strength Made Simple Approach
Here’s how we make functional training actually functional:
🧠 Structured programming – No random WODs. Every session builds on the last.
🔄 Progress tracking – You’ll see your numbers go up, your body change, and your energy improve.
👥 Coaching and community – We guide you every step of the way so you train safely and stay consistent.
You’ll move like an athlete again — without the ego or the injuries.
🚀 The Takeaway
Functional training isn’t a trend — it’s the foundation of smart, sustainable fitness.
If your workouts make you stronger, fitter, and more capable in daily life, congratulations — you’re already doing functional training.
And if you want to take that to the next level, with expert coaching and a clear plan…
👉 Join us at Strength Made Simple.
We’ll help you build a body that’s strong for everything that matters.