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The Essential Guide to 10 Functional Fitness Exercises for Everyday Athletes

Functional fitness refers to exercises that improve daily activity performance by enhancing strength, balance, coordination, flexibility, and endurance. These workouts, designed to simulate common movements you might engage in at home, work, or during sports, have gained huge popularity in the fitness world due to their practical applicability in everyday life. They not only make your daily chores easier but also reduce your risk of injury and promote overall body fitness.

Without further ado, let's dive into the 10 essential functional fitness exercises that will take your physical capabilities to a new level.

1. Squats

An excellent bodyweight exercise, squats primarily target your lower body, especially the quad and glute muscles.


  1. Stand with feet shoulder-width apart.
  2. Lower your body as if you're sitting in an imaginary chair.
  3. Keep the spine neutral and knees behind the toes.
  4. Return to standing position and repeat.

Benefits: Squats improve lower body and core strength and assist in daily activities that require bending down or lifting heavy objects.

2. Push-ups

Push-ups, another effective bodyweight exercise, primarily target the chest, shoulders, and tricep muscles.


  1. Start in a high plank position with hands directly underneath your shoulders.
  2. Lower your body toward the ground while keeping your elbows close to your body.
  3. Push your body back up to the starting position.

Benefits: Push-ups enhance upper body strength, improve posture, and assist activities involving pushing or lifting.

3. Medicine Ball Slams

Medicine ball slams, an equipment-based exercise, involve the whole body.


  1. Stand with feet shoulder-width apart holding a medicine ball with both hands.
  2. Raise it above your head, then slam it on the ground.
  3. Squat to pick the ball and repeat.

Benefits: Medicine ball slams improve power and strength, engage the core, and heighten your cardiovascular fitness.

4. Deadlifts

Deadlifts are weightlifting exercises that engage your entire body.


  1. Stand with feet hip-width apart, kettlebell or barbell at your feet.
  2. Bend at your hips and knees, grab the weight, keeping your back straight.
  3. Lift the weight, keeping it close to your body.

Benefits: Deadlifts build lower body strength, improve posture, and assist in actions like lifting and bending.

5. Pull-ups

Pull-ups, a bodyweight exercise, mainly target the back and arm muscles.


  1. Grab the pull-up bar with palms facing away from you.
  2. Pull your body up until your chin is above the bar.
  3. Slowly lower yourself back to the starting position.

Benefits: Pull-ups enhance grip strength, boost upper body power, and help with activities involving climbing or pulling.

6. Bench Press

Bench press is a weightlifting exercise that primarily targets the chest and arms.


  1. Lie back on a flat bench, holding a barbell with a shoulder-width grip.
  2. Lower the bar until it touches your chest, then push it back up.

Benefits: Bench press builds upper body strength and contributes to actions like pushing against resistance.

7. Dips

Dips, a bodyweight exercise, focus on the triceps and shoulder muscles.


  1. Position yourself on a parallel bar with arms straightened.
  2. Slowly lower your body until your shoulders are below your elbows.
  3. Push yourself back to the starting position.

Benefits: Dips will not only increase your upper body strength but also improve arm mobility.

8. Barbell Rows

Barbell rows are weightlifting exercises that target the back muscles.


  1. Stand holding a barbell with hands shoulder-width apart.
  2. Bend at the hips, keeping your back straight until your torso is almost parallel to the floor.
  3. Pull the bar towards your torso then lower it again.

Benefits: Barbell rows promote posterior strength and help in activities involving pulling from the ground.

9. Planks

Planks are a core bodyweight exercise that help enhance stability.


  1. Assume a push-up position, but rest on your forearms instead of your hands.
  2. Keep your body straight and hold for as long as possible.

Benefits: Planks strengthen the core, improve balance, and assist in activities that require sudden twisting or turning.

10. Jump Rope

Jump rope is an equipment-based cardio exercise.


  1. Hold the ends of the rope in each hand.
  2. Swing the rope and jump over it with both feet.
  3. Continue for your desired duration.

Benefits: Jumping rope promotes cardiovascular fitness, enhances agility, and contributes to activities that require quick footwork.

Incorporate these functional fitness exercises in your workout routine at least thrice a week. Start with a lower number of reps or weight and increase progressively as your strength and endurance build. Moreover, always ensure proper form to prevent injury and maximize results. Remember, a consistent, well-rounded workout routine is the cornerstone of health and fitness.

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