Functional Fitness: Best Exercises for Beginners

Functional fitness has gained immense popularity in recent years as people recognize the importance of preparing their bodies for the demands of daily life. Unlike traditional gym workouts that focus on isolated muscle groups, functional fitness revolves around exercises that enhance everyday movements and activities. In this article, we will delve into the world of functional fitness, exploring a variety of exercises that can help you move better, feel stronger, and tackle your daily tasks with greater ease.

Best Functional Fitness Exercises

Squats for Functional Leg Strength 

One of the fundamental movements in functional fitness is the squat. This exercise mimics the action of sitting and standing, which we do countless times each day. By incorporating squats into your routine, you can strengthen your legs, improve balance, and enhance your ability to perform activities like bending down to pick up objects or getting in and out of chairs effortlessly.

Planks for Core Stability 

A stable core is essential for maintaining good posture and preventing lower back pain during everyday activities. Planks are a fantastic exercise for building core strength. They engage multiple muscle groups, including the abs, obliques, and lower back, helping you maintain a strong and stable core while performing tasks like carrying groceries or lifting children.

Push-Ups for Upper Body Functionality 

Push-ups are a versatile exercise that targets the chest, shoulders, and triceps, enhancing upper body strength and function. A stronger upper body can make tasks like pushing a heavy door, lifting luggage, or even playing with your kids much easier. By incorporating push-ups into your routine, you’ll be better equipped to handle these everyday activities with confidence.

Deadlifts for Lifting and Bending

Deadlifts are a staple in functional fitness because they replicate the motion of lifting objects from the ground. Whether it’s picking up a box, a bag of groceries, or a child, strong and efficient deadlift mechanics can save your back from unnecessary strain and injury. However, deadlifts can be a difficult starting position for beginners. Because of this, we recommend starting with Romanian Deadlifts (RDL’s). 

Lunges for Balance and Mobility

Lunges are fantastic for improving balance, stability, and leg strength. They simulate movements like walking or climbing stairs, making them valuable for enhancing mobility and agility. Incorporating lunges into your workout routine can help you navigate uneven terrain and maintain better balance as you age.


Functional fitness isn’t just about looking good; it’s about feeling great and being prepared for the physical demands of everyday life. By incorporating these exercises into your fitness regimen, you’ll be on your way to moving with greater ease and confidence.

Functional Fitness Training in Waterford

We provide functional fitness classes led by expert coaches in Waterford. If you want to move better, feel better and train alongside a small group of like-minded people where coaches help every step of the way- get in touch with us today.