The Truth About “Functional Training” (And What Actually Works)
“Functional training” has turned into a buzzword.
Every gym class, influencer, and group workout claims they’re doing it.
But here’s the truth:
If your training doesn’t improve the way your body moves in real life — it’s not functional.
That BOSU ball lunge?
That single-arm band twist with bad posture?
It might look cool on video, but it’s not giving you the strength, control, or resilience your body actually needs.
Real functional training builds joint integrity, body awareness, and adaptable movement — not just fatigue or sweat.
What “Functional” Should Actually Mean
Forget the flashy gimmicks.
Functional training, in its truest form, means training that:
Builds strength across full ranges of motion
Improves body control in multiple planes of movement
Transfers directly to everyday performance and injury prevention
In fact, a 2019 review published in Sports Health concluded that multi-planar, bodyweight-based systems like calisthenics improve neuromuscular control and functional joint stability better than traditional, machine-based programs (Behm et al., 2019). That’s because the body learns best when it’s training under load and through space — not strapped into a cable machine.
Why Most “Functional Training” Is Actually Fluff
Here’s what most group classes call “functional training”:
Jumping from one random exercise to the next
Doing circuits that look athletic but lack progression
Using unstable surfaces (like BOSU balls) without any real benefit
This kind of training is better than nothing — but it won’t make you more resilient, mobile, or strong where it counts.
Soreness and sweat don’t equal progress.
In fact, research shows that training without proper structure or progressive overload is less effective for long-term adaptation — especially for motor control and injury resilience (Faigenbaum et al., 2020).
What Actually Works (Backed by Coaching + Science)
Here’s what I teach my clients — including ex-athletes, working professionals, and competitive calisthenics athletes:
Control comes first
Isometrics, tempo work, and proper form build the nervous system and joint health.Bulletproof the structure
We train connective tissue (tendons, ligaments) with progressive bodyweight loading.Master full-body patterns
Movements like front lever, planche, and pistol squats build true functional strength — requiring full-body bracing and control under load.
A 2022 study published in the Journal of Sports Science and Medicine also supports this: compound, bodyweight-based exercises improve functional performance metrics more effectively than machine-based or isolated movements, particularly in aging or athletic populations (Kubo et al., 2022).
Train Smarter. Build a Body That Lasts.
You don’t need fads.
You need a system that makes you move better, feel stronger, and perform like an athlete — even into your 40s, 50s, and beyond.
That’s exactly what I build for my clients.
If you’re serious about training for long-term function and performance:
→ Apply for 1-on-1 coaching and I’ll personally design your system
You don’t need more exercises.
You need the right ones — in the right order — with expert guidance.
—
Gavin Maxwell
Founder of Gavin.FIT | Calisthenics Coach | Athlete | Movement Strategist
Citations:
Behm, D. G., Young, J. D., Whitten, J. H. D., Reid, J. C., Quigley, P. J., Low, J., ... & Faigenbaum, A. D. (2019). Canadian Society for Exercise Physiology position stand: Benefits and risks of performance-enhancing substances in sport and exercise. Sports Health, 11(1), 19-25. https://doi.org/10.1177/1941738118809382
Faigenbaum, A. D., Lloyd, R. S., MacDonald, J., & Myer, G. D. (2020). Curing the disease of non-functional training. Strength & Conditioning Journal, 42(6), 12–19. https://doi.org/10.1519/SSC.0000000000000540
Kubo, K., Kanehisa, H., & Fukunaga, T. (2022). Effects of bodyweight-based training on muscle strength, power, and muscle-tendon complex properties in adults. Journal of Sports Science and Medicine, 21(1), 1–9. https://www.jssm.org
