The term “functional training” has become popular recently. It bases its ethos on taking people away from using gym machines to throwing around medicine balls, or jumping onto boxes.

The thought process is that machines are restrictive to your joints in only allowing them to move in one plane of motion.

The “dynamic” movements of functional training are better at mimicking day-to-day activities. As opposed to becoming a rigid, immobile bodybuilder, one turns into a supple, agile athlete.

For many coaches, this is the perfect marketing spin. As a result, coaches can now build a gym with about 10% the investment cost. All the value gained from training with a coach is from instructions in class.

The moves are also complicated and difficult, and coaches must guide their students on how to execute it perfectly. The questions to ask oneself though are “what is function”, and “why do you go to the gym”?

Some background on gym machines

Large companies of highly qualified, specialist trainers develop gym machines. Extensive research and development go into ensuring that these machines are as efficient as possible in targeting an exact muscle or muscle group.

The goal is to restrict instability and strain in the joints when executing a movement, and place focus on the contraction of the muscle. Targeted contractions of a muscle over time will yield increases of strength through adaptation.

Some machines are better than others. The sceptical view is that machine manufacturers want as wide a range as possible, giving them more products to sell gyms.

This however, often results in a sales line boasting variety but with machines that aren’t very efficient. What’s more, despite the research, not everyone’s ergonomics fit perfectly into a machine’s design.

Take the seated leg extension machine, for example. This is where one pulls their ankle forwards from under a seat, extending their knee until the ankle is straight out in front of them.

Known as the perfect exercise to reduce strain on the joint and target the muscles, it contracts the quadriceps. The main role of the quadriceps is to extend the knee in that exact movement ie their “function”.

So, if the function of the quadriceps is knee extension, and performing repetitions on the leg extension machine increases one’s strength over time, does this knee not become more functional?

Remember, the knee, unlike the hip is not built to operate in different planes. It goes forwards and backwards, like on this machine. It is almost the definition of functional.

The idea that training the quadriceps and using the knee joint in this manner will reduce the knee’s ability to be stable and move dynamically the rest of the time is absurd.

It is getting trained in that dynamic function through the other 15 hours of the day that one is awake and (hopefully) moving.

The level to which something is functional is arguable. Using leg extensions is high in functionality for a footballer. For an average person who uses the stairs or gets out of their chair, it has moderate functionality. For a condo-dwelling snooker player with a lift, it is less functional.

However, for none of the above examples is it a bad exercise that creates unstable adaptations in their joints. And the beauty of it? Like all machines, due to its restricted movement, it’s pretty hard to get wrong.

Understanding ‘functional training’

Let’s flip the perspective and look at how functional “functional training” movements are. How often do you pick up something that weighs 10 kg and slam it onto the floor?

Do you need to grab two ropes and shake them up and down? Do you regularly need to jump onto a box and back down 10 times in a row? They’re all unlikely.

These are moves developed for athletes training for specific, explosive movements. They are often very effective, when executed by someone who is already strong, has good mobility, and is well rehearsed in performing them. They have had years of coaching.

Their functional application has carry-over to when they have to throw an opponent to the floor, wrestle with them, or start an explosive run.

These movements are a fun way for the average person to work out. There’s more variation than sitting in a machine, and a higher increase in heart rate from more muscles being used simultaneously.

However, when executed poorly, there’s also significantly more strain placed on one’s spine and joints. If you’re choosing to make that trade-off, be aware that you’re not necessarily increasing your functionality.

“Function” is different for everyone. Just make sure you or your coach is giving sufficient thought to your application of it.

Joompa is a digital platform that facilitates the sourcing and booking of freelance, mobile personal fitness coaches. Available on iOS or via www.joompa.com.my