By Charlotte Lockett – Ex-Fitness Coach, Writer, and Mum
When I first started coaching women, most of them came in asking for one thing: to “get toned.” What many didn’t realize was that the kind of training that would get them there wasn’t hours of cardio or spot-reducing workouts – it was functional fitness.
Functional training isn’t a trend. It’s a smart, sustainable approach to fitness that supports real life. Whether you’re in your 20s or 50s, functional movement builds strength, improves mobility, and boosts confidence – not just in the gym, but everywhere else too.
What is Functional Fitness, Really?
Functional fitness focuses on exercises that mirror real-world movements: pushing, pulling, squatting, hinging, rotating, carrying. These movements train your body as one integrated unit, instead of isolating muscles with machines or old-school “toning” routines.So why does this matter for women? Because our bodies are dynamic, and so are our lives. From carrying shopping bags to chasing after kids, our strength needs to work in real time.
The Benefits You’ll Feel (and See)
Improved posture and core stability
More strength with less joint strain
Better balance and coordination
Fewer injuries, more confidence
Real-world carryover (think: lifting heavy things without pulling your back)
A Quick Functional Training Mini Guide
Here’s a basic weekly plan that blends strength, mobility, and recovery – ideal for beginners to intermediate levels:
Day 1 – Lower Body & Core (Push + Hinge)
- Goblet Squats – 3×10
- Dumbbell Romanian Deadlifts – 3×10
- Glute Bridges – 3×12
- Farmer’s Carries – 3×30 secs
Day 2 – Mobility & Core Stability
- 90/90 Hip Switches – 2×10
- Bird Dogs – 3×12
- Wall Angels – 2×10
- Breathing Drills – 5 mins
Day 3 – Upper Body & Core (Push + Pull)
- Incline Push-Ups – 3×8–10
- Dumbbell Rows – 3×10
- Overhead Press – 3×10
- Plank Shoulder Taps – 3×20 taps
Day 4 – Full Body Circuit (Optional)
- Kettlebell Swings – 3×20
- Reverse Lunges – 3×10/leg
- Slam Ball Throws – 3×12
- Jump Rope – 3×30 secs
You don’t need fancy equipment – a pair of dumbbells, a mat, and your own body are more than enough to get started.
Final Thoughts
Functional fitness isn’t just for athletes – it’s for everyone. Especially women who want to feel strong, capable, and resilient through all stages of life. So if you’ve been stuck in the cycle of endless cardio or body-part splits, I encourage you to try a more holistic approach. Train your body to move better, and the results will follow.
