Latest News - Camberwell | Back In Motion

Functional Training - Lose weight & build strength the right way…

Published: January 24, 2020

What is functional training?

Functional training is a style of resistance training that targets the functional movements your body needs for everyday life or specific sporting requirements. This style of training is full body, to ensure your body can perform all of the normal movement patterns a healthy, strong body should be able to perform. The exercises have little to no use of seats or benches to force your body to rely on its own deep core for stability. Functional training is a targeted workout - importantly, we determine your goals and intentions so we can design a tailored program for you.

How could functional training help me?

  • Increase cardiovascular fitness
  • Increase lean muscle
  • Increase bone density
  • Weight management
  • Improve mobility/balance
  • Improve sporting performance
  • Acute injury prevention
  • Improve ability to perform daily tasks
  • Feel stronger and more confident
  • Ensure that my body doesn’t limit my life choices

Why is functional training better than traditional gym training?

If you are doing specific rehabilitation of an injured body part, or are body building, then isolating muscles is important. For everyone else, functional training is a superior style of resistance training, as it involves getting your muscles working together in a way that is functional and relevant to everyday life. 

Traditional gym
Functional training

Commonly isolated exercises focusing on individual muscles

Compound whole body exercises with a focus on movement

Stability often from external supports (excessive use of seats and benches)

Relies on the internal stability
(Mostly no seats no benches)

Rarely mimics everyday activities or sporting activities

Mimics or supports activities of daily living

Rarely involve trunk rotation or limbs crossing the midline

Often involves controlled trunk rotation and limbs crossing the midline

Movements are typically in the sagittal plan

Multi-plane movements

Rarely required balance and proprioception

Enriches balance and proprioception

Rarely required coordination and concentration

Requires coordination and concentration


Is it tailored to my needs and my level of fitness?

Yes. Just like our Clinical Exercise group sessions, our Functional Training group sessions are tailored to your goals and fitness level. So everyone in the session will be doing their own program based on what we find you need in our assessment process.

What injuries it help with?

This new style of resistance training can help with most musculoskeletal injuries - because the program is designed to build up the strength of all movements of our body, in a controlled & gradual way. This resolves any muscular imbalances you might have, so that you become strong in each of the movements a healthy body should be able to perform.


Will this help me lose weight/get more toned?

Yes. The evidence tells us that resistance training is one of the best ways to lose weight. The beauty of functional training is that it is a full body workout that uses multiple muscle groups within each exercise, resulting in more energy being expended (& more calories being burnt!) Functional training in conjunction with the right nutrition is a great way to lose weight and build more lean muscle.


How do I get started?

To get started simply book in a Functional Training ‘Fundamentals’ with one of the physios at Back In Motion Camberwell by calling our friendly reception team on 9889 3903. We can then do an assessment to determine your goals and what you need to work on! After that, we will need to do a couple of one-on-one seesions in our gym to teach you your program. Then you can join one of our group FT sessions - our group session timetable is here (the sessions are labelled “Exercise Rehab”). 



Adrian Quinn (B.Physio)

Prinicpal Physiotherapist @ Back In Motion Camberwell