Functional Training – What is it really

The term functional training is widely used in fitness circles but what does it actually mean?

This article explores what functional training is, and more importantly, what it means for paddlers looking to improve performance.

Are Different Types of Training “Functional”?

Let’s start by looking at common training methods and asking a simple question: are they functional?

Strength Training
Yes strength is foundational. It’s important for everyone, from elite athletes to the general population. Strength underpins force production, resilience, and injury prevention.

Rehab and Prehab
Also yes. These exercises restore or maintain our ability to function. By definition, they are essential to keeping us moving well.

Pilates and Yoga
Again, yes. These methods develop mobility, control, and core strength qualities often underdeveloped in traditional strength training.

Sport-Specific Training
Yes. Breaking movements down and training them in parts both loaded and low load can improve coordination, sequencing, and efficiency.

So… What Does “Functional Training” Actually Mean?

This question was explored by an international panel of fitness experts aiming to define the term. In this Study here

They proposed the following definition:

“Functional training is a physical intervention that enhances human performance according to individual goals whether in sport, daily life, rehabilitation, or fitness while considering task specificity and individual response.”

Their key takeaway?

The term “functional training” is largely redundant.

In simple terms:
👉 All training is functional if it effectively helps an individual reach their goal.

This shifts the focus away from labels and toward quality programming and individual needs.

A More Useful Way to Think About Training

Instead of “functional vs non-functional,” a better framework is:

👉 Strength ↔ Movement Continuum

If we replace “functional” with movement, we start to see something more useful

(Think of this as a conceptual spectrum rather than a strict equation.)

On one end:

Strength-Based Movements

• High force output
• High CNS and muscle activation
• Low movement complexity
• Lower skill requirement
• Higher recovery demand

On the other end:

High-Complexity (Movement-Based) Exercises

• Lower force output
• Lower CNS demand
• High coordination and motor learning
• Higher skill requirement
• Low recovery demand

Why This Matters for Paddlers

This is where it becomes highly relevant.

Paddling is requires both skill and strength but not at the expense of movement quality.

High strength work:

• Builds force capacity
• Supports injury resilience
• Requires significant recovery

Low load, high complexity work:

• Enhances technique and coordination
• Reinforces stroke mechanics
• Can be repeated frequently with minimal fatigue

👉 This is the missing link for many paddlers.

Technique based land training allows you to:

• Accumulate volume without overloading the system
• Improve motor learning off the water
• Maintain better movement balance
• Reduce injury risk

The Key Takeaway

There’s no such thing as a “functional exercise” in isolation.

Instead, exercises become functional relative to the individual and the goal.

For paddlers, the real opportunity lies in:

• Blending strength and movement work
• Using low load, high skill exercises to support technique
• Programming intelligently across the continuum

Want Help Applying This?

If you want a program that integrates:

• Strength
• Technique
• Paddling performance

Reach out—this is exactly what I specialise in.