Functional Training: The Workout You Never Knew Your Body Needed
‘Functional fitness’ is a term that throws even the most seasoned fitness pros. Otherwise known as functional training, it’s a buzzword that’s been thrown around in gym circles or classes without most people being entirely clear what it actually means. Surely all training is functional? Kind of, but it’s the real-life functionality we’re talking about that’s often left out of other workout routines, increasing risk of injury.
Besides, what good is a sculpted bum if you can’t squat down to pick up your keys? And let’s face it, toned biceps are kind of useless if you can’t even lift your gym bag, right?
From the best functional exercises to clearing up what functional strength training is, we’re giving you an overhaul, so you can get with the programme.
WHAT IS FUNCTIONAL STRENGTH TRAINING?
Functional training is a type of strength training that equips you for real-life, daily living stuff like bending, twisting, pushing and pulling. Think anything from squatting down to pick something off of the floor to reaching for your protein powder on a high shelf.
Most functional fitness contains multi-joint movement patterns that involve your knees, hips, spine, elbows, wrists and shoulders, which all build strength and improve your range of motion.
It all comes down to being practical, but don’t mistake that for boring.
WHAT ARE THE BENEFITS OF FUNCTIONAL TRAINING?
Not only does functional training make daily activities easier to perform (no more having to pull on a tight pair of jeans without throwing your back out), but you will also notice a change in your overall strength and stability. This creates a balance among your muscles and decreases your risk of injury. Doing functional fitness will also help to:
- Improve coordination, balance and body awareness;
- Build power and strength;
- Improve mobility and your body’s ability to work efficiently as one unit;
- Build speed.
SHOULD EVERYONE DO FUNCTIONAL FITNESS?
Absolutely, functional exercises should be a part of every workout! This type of training isn’t high intensity and is suitable for all ages and abilities, which is part of its beauty. Any movement can be altered for ability level via tempo, reps or added resistance.
It’s especially recommended for anyone sat working at a desk for prolonged hours of the day, as most functional exercises work the muscles that keep your posture strong. Functional training also improves mobility through the hips and shoulders, which are the typical areas of discomfort for those sitting for long periods of time at a desk.
Not just for WFH-ers, from a strength training perspective, functional training is far more efficient, in the way that it trains the muscles to work together - which is more of a reflection of what happens IRL.
READ MORE: 6 Mobility Exercises To Improve Your Posture
BEST FUNCTIONAL EXERCISES TO TRY
If your body is healthy and injury-free, try giving this functional fitness workout a go. It focuses on those key multi-directional moves, to get you strong and steady for everyday life.
1. WALKING LUNGE
This works our body unilaterally which is great for fixing any imbalances in the body and improving coordination, as well as building strength and muscle endurance.
2. PUSH UPS
These are great for our upper body strength, as well as core stability, and a great exercise for scaling up or down depending on ability.
3. GOBLET SQUATS
These mainly target our quads, glutes and hamstrings, and are a great exercise for building strength. Try with a dumbbell if you want to challenge yourself.
4. DEADLIFTS
Deadlifts are really effective at increasing functional strength, as they activate your largest lower body muscles, and also train you for the functional activity of safely lifting objects off of the floor in everyday life.
5. BENT OVER ROWS
This functional exercise is one of the best back day exercises to build more muscle and strength. They can also help to promote better back posture, balance, core stability and strength.
Functional training has hugely improved in popularity in recent years - and for good reason, too. Because who doesn’t love a workout you can do while on a call when you’re WFH?
Functional fitness workouts need to be done on a regular basis to provide results. But you’ll notice a real change in the way your body looks and feels if you do them consistently.
Aim to do your functional exercises two to three times per week. As you become stronger and more coordinated, add new exercises that challenge your body and build strength and coordination.
You can discover more guided workouts, including athlete-led routines, here.
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!