Table of Contents

• What Is Functional Fitness?
• Why Functional Fitness Is Growing in Popularity
• The Benefits of Functional Training
• Essential Equipment for Functional Fitness
• 1. Resistance Bands
• 2. Medicine Balls and Slam Balls
• 3. Plyometric Boxes
• 4. Weighted Vests
• 5. Kettlebells
• 6. Gym Rings and Suspension Trainers
• How to Start Functional Training
• Functional Fitness for Home vs Commercial Gyms
• Final Thoughts: Functional Fitness for Everyone
• Get Started with Functional Fitness Today

What Is Functional Fitness?

Functional fitness is more than just a workout trend - it’s a training philosophy focused on movements that mimic everyday activities. Rather than isolating a single muscle, functional training involves compound movements that engage multiple muscle groups at once. Think of lifting a shopping bag, climbing stairs, or bending to pick something off the floor. Functional fitness prepares your body to handle these real-life tasks more efficiently, reducing the risk of injury while improving overall strength, mobility, and endurance.

Why Functional Fitness Is Growing in Popularity

Across the UK, gyms and fitness enthusiasts are shifting towards functional training for several reasons. Firstly, it is accessible to all levels - beginners, athletes, and older adults alike. Secondly, it can be done with minimal equipment, making it ideal for home gyms and smaller training spaces. Finally, functional workouts are highly versatile and engaging, helping people avoid the monotony of repetitive routines.

Social media has also fuelled the rise of functional fitness, with trainers and influencers showcasing creative workouts using kettlebells, resistance bands, and plyo boxes.

The Benefits of Functional Training

Functional training offers benefits beyond traditional strength or cardio workouts. These include:

• Improved mobility and flexibility – Essential for pain-free movement in daily life.
• Injury prevention – Builds strength in stabiliser muscles and joints.
• Core strength – Most functional movements engage the core, improving posture and balance.
• Greater calorie burn – Full-body compound exercises burn more energy than isolated lifts.
• Versatility – Can be scaled for beginners or advanced athletes.

By focusing on movement patterns instead of isolated muscles, functional fitness builds a well-rounded body capable of handling real-world physical demands.

Essential Equipment for Functional Fitness

Functional fitness does not require complicated machines. Instead, it relies on versatile tools that encourage natural movement patterns.

1. Resistance Bands

Lightweight, portable, and versatile, resistance bands are perfect for warm-ups, mobility work, and strength training. They can be used for pull-aparts, assisted pull-ups, or resistance-based squats. Bands are also a great tool for recovery and rehabilitation.

2. Medicine Balls and Slam Balls

Medicine balls are excellent for rotational strength, explosive power, and conditioning drills. Slam balls allow for high-intensity movements such as overhead slams, improving strength and cardiovascular endurance simultaneously. These are ideal for athletes who want to train speed and power.

3. Plyometric Boxes

Plyo boxes, or jump boxes, are used for explosive training. Exercises like box jumps, step-ups, and lateral hops improve coordination, agility, and lower-body strength. For home gyms, stackable or foam plyo boxes offer safe and space-efficient solutions.

4. Weighted Vests

Weighted vests add resistance to bodyweight movements without needing extra equipment. From push-ups to pull-ups to running, a vest intensifies the workout and helps build strength and endurance. Adjustable vests allow users to progress gradually.

5. Kettlebells

Kettlebells are one of the most versatile tools in functional fitness. Swings, snatches, and Turkish get-ups develop explosive power, grip strength, and stability. Unlike dumbbells, their off-centre weight distribution challenges muscles in unique ways, making them ideal for functional training.

6. Gym Rings and Suspension Trainers

Gym rings and suspension trainers use bodyweight for a wide variety of movements, from push-ups to rows to dips. They demand core engagement and stability, making them especially effective for building functional strength. They’re also portable and adaptable, suitable for both home and commercial setups.

How to Start Functional Training

Starting functional fitness doesn’t need to be complicated. Here’s a simple beginner routine you can follow with minimal equipment:

1. Warm-up (5–10 minutes): Dynamic stretches and banded mobility drills.
2. Circuit Training (20–30 minutes):
   • Kettlebell swings (10–12 reps)
   • Box jumps (10 reps)
   • Slam ball slams (12–15 reps)
   • Push-ups or ring rows (10–15 reps)
   • Walking lunges (10 reps each leg)

   Perform 3–4 rounds with 1–2 minutes rest between rounds.

3. Cool-down (5–10 minutes): Foam rolling and static stretching.

This combination of strength, cardio, and mobility builds a strong foundation for functional fitness.

Functional Fitness for Home vs Commercial Gyms

One of the biggest advantages of functional fitness is its flexibility in different environments.

Home Gyms

• Requires minimal equipment - resistance bands, kettlebells, and a plyo box can fit into small spaces.
• Cost-effective, since many functional tools are affordable compared to large machines.
• Perfect for people with limited time who want short, effective workouts.

Commercial Gyms

• Functional training zones are now expected in modern gyms.
• Turf tracks, sled pushes, and modular rigs allow for varied workouts.
• Offering functional fitness classes helps gyms attract a wider demographic, from young athletes to older adults.

By combining strength equipment with functional tools, gyms can create versatile spaces that cater to every type of member.

Functional Fitness for Everyone

Functional fitness is more than just a passing trend - it’s a training style that equips your body for the demands of everyday life. By focusing on natural movement patterns, functional workouts improve strength, endurance, mobility, and overall health. Whether you’re lifting shopping bags, playing sport, or simply looking to stay active as you age, functional training ensures your body is prepared for whatever life throws at you. With the right equipment and approach, anyone can make functional fitness part of their routine.

Get Started with Functional Fitness Today

At SuperStrong Fitness, we provide everything you need to start your functional training journey, from kettlebells, slam balls, and resistance bands to plyo boxes, weighted vests, and gym rings. Whether you are setting up a home gym or upgrading a commercial facility, our expert team can help you choose the right equipment for your goals. For tailored advice or to browse our full functional fitness collection, contact us today at info@superstrong.co.uk or call 0333 311 0098.