Daijiworld Media Network - New Delhi

New Delhi, Jan 20: Walk into most gyms today and a clear shift is visible. Fewer people are glued to treadmills or weight machines, and more are seen swinging kettlebells, throwing medicine balls, squatting, lunging and twisting in movements that resemble everyday life. This growing trend is known as functional fitness.

Functional fitness focuses on training the body for real-life movements rather than isolating individual muscles. “Functional fitness trains the body to perform everyday movements more efficiently and safely. Unlike machine-based workouts that isolate muscles, functional training uses compound, multi-joint movements like squatting, pushing, pulling, twisting and lifting,” said Dr Rakesh Rajput, Director and Head of Orthopaedics, CK Birla Hospitals, CMRI, speaking to TOI Health. He added that such exercises improve balance, coordination, flexibility and joint stability, making the body stronger for daily tasks rather than just aesthetic goals.

Unlike machines that often restrict movement to a single plane, functional exercises engage the entire body. The core stabilises, arms and legs work together, and balance plays a crucial role. While more tiring, these workouts are often described as more satisfying because they build strength that feels practical and meaningful.

Addressing common questions around functional training, Dr Rajput said it can be effective for weight loss and muscle building, though the results differ from machine-based workouts. “Functional workouts involve more muscles at once, which increases overall effort and energy use. Machines are useful for targeted muscle strengthening, while functional training builds strength that supports movement and endurance. Muscle gain may be less visible initially, but it is more usable,” he explained.

On age and health concerns, Dr Rajput said there is no strict age limit for functional training. “What matters is health status and activity history. People who have been inactive for years or have medical conditions should start slowly. Technique, progression and proper guidance are more important than heavy loads,” he noted.

Even individuals with back, knee or joint issues can benefit from functional fitness when done correctly. Strengthening muscles around joints improves support, but movements must be controlled and low-impact. “Rushed movements and poor supervision increase injury risk. Core engagement, posture and pace are key,” Dr Rajput said.

He also pointed out common mistakes made by beginners transitioning from machines. “Doing too much too early, skipping warm-ups, ignoring alignment and focusing on speed instead of control are common errors. Functional training works best when capacity is built gradually,” he cautioned.

As fitness goals evolve, many people are moving away from exercise for appearance alone. Functional fitness, with its emphasis on strength that supports daily life, is increasingly seen as a more engaging, empowering and sustainable way to stay healthy.