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How Functional Workouts Can Improve Everyday Movement and Health

Functional workouts mimic the movements we make during our everyday activities. Walking up and down the stairs, bending down to pick up something, and sitting down in a chair are all examples of these movements where multiple joints and muscle groups work together. 

Whatever your fitness goal is, incorporating functional exercises can help you improve your general movement and flexibility. So next time when you hit your favorite Vacaville, CA health club, ask your trainers for advice on how to make them a part of your routine. In the meantime, let’s see how functional workouts can help improve your health

How does functional fitness improve real life movements?

How does functional fitness improve real life movements

By improving your strength, balance, and mobility, functional workouts can help enhance your overall health and make tasks such as reaching for high shelves or carrying groceries easier. When you strengthen your muscles in the same way you would use them for these tasks, it increases your life quality and helps reduce the risk of injury. Here are some exercises you can incorporate into your routine:


Squats are similar to sitting in a chair, so let’s see how to properly do them. First of all, make sure your movements are slow and controlled, then follow these steps:

  • Stand straight with the arms down at your sides and your feet shoulder-width apart
  • Start bending your knees to squat, pushing back into your hips and raising your arms in front of you
  • Once your thighs are parallel to the ground, briefly pause, then push through your heels to return to the starting position

If you’re a beginner, you can start with 2 sets of 10 to 15 reps and even limit your range of motion by adjusting the depth of your squat. However, if you’d like to make it more challenging, hold a dumbbell in each hand. 

Incline chest press

The ability to push yourself up off the ground is invaluable. However, pushups can be quite challenging, and incline chest press is an excellent alternative as it’s friendlier for beginners and activates the same muscles:

  • Make sure the bench is positioned to a 45-degree angle
  • Hold a dumbbell in each hand and recline onto the bench
  • Extend the arms straight up, positioning the weights above the head
  • Slowly bend your arms to drop the dumbbells towards the chest
  • Once your upper arms are parallel to the floor, push the weights back up to the initial position

Two sets of 10 to 15 reps with light weights will work just fine in the beginning. 


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Holding the plank position helps improve balance and mobility and makes getting up off the floor easier:

  • Start with your palms planted on the floor and your knees bent a little more than 90 degrees
  • Use your feet and hands to push up and extend your arms and legs, keeping your core tight, forming a straight line
  • Hold for 20 to 30 seconds and repeat for 2 sets

You can increase the holding time as you progress through. 

Where in Vacaville, CA can I find a top-rated health club?

If you’re interested in incorporating progressive overload techniques into your routine, you’d like to make yoga or Pilates a part of your workout or lack confidence to step into the world of gym exercising, rely on our experts at Maximum Fitness. Our experienced and dedicated trainers are ready to provide you with gentle and careful guidance on your way to a healthier self. Stop by at our center in downtown Vacaville and embark on your fitness journey with our reliable support. Call today!