Training for Form vs Function

Training for form vs function is not as clear cut as you've been led to believe. Exercises can simultaneously improve how you look and how you perform. In reality, there's no such thing as a non-functional exercise, and let me tell you why.

The Principle of Specificity lies at the core of all training programming, but this does not mean an 'isolation' exercise cannot transfer to sport or activities of daily living. 

Let's take the example of a leg extension exercise.

The leg extension involves flexion and extension of the knee, training the quadriceps from their mid-to-shortened range. There aren't many movements in sport or daily living that look exactly like this, but do they have to? No. 

Quadriceps with greater strength & muscular endurance can still be of benefit. If the individual muscle fibres are better conditioned to produce / absorb force, and to do that over and over, this can still transfer to running, changing direction, and climbing stairs.

Instead of labelling exercises as 'functional' or not, think about the spectrum of specificity and how this applies to your training goal. The reason this is important goes beyond semantics. You see, some people take functional training to the extreme and try to replicate very specific sporting or life movements in the gym. 

When you go to this extreme of trying to make exercise functional, you end up compromising the development of all components of fitness. Take something like single leg squats on a yoga ball. Yes, an extreme example, but it exhibits the logic here. The thought process would be that, by making the surface unstable, you challenge stability in a way that would transfer to the chaos of sport. But, you now have an exercise where simply maintaining balance is the limiting factor, and thus you will not adequately train strength, hypertrophy, muscular endurance, or cardiorespiratory fitness.

With that said, there is also a positive conception of training 'functionally' that I like. This is best conceived by those who train with the goal of having a broad range of physical abilities. You are not training just to look better, but to build a body that can do more things. For example, building a strong deadlift so you have the strength to pick-up and carry, robust aerobic fitness so you can endure any activity life throws at you, and comprehensive strength that takes care of all joints and muscles so you are prepared for whatever life throws at you. 

This comprehensive approach to building a body that functions well is something I support, but note that it can indeed include exercises some might call 'non-functional': cardio machines, weight training machines, and yes, even 'isolation' exercises. At the end of the day, all forms of exercise improve function, but as an individual, you simply need clarity about the functions you are prioritising.

Practical Take-Home Points

If you are someone that would like to train in a more function-specific manner, then I would ask you to start by making a list of 3 skills that you'd like to improve. There may be more than 3, but this is enough to start with. 

Example:

1.) I want to improve my pull-ups

2.) I want to be able to pick up heavy things

3.) I want to run further

All functional? Yes.

Now, break these down into their component parts.

Example:

Pull-Ups require practice of the specific movement itself (especially for skill), muscles involved (e.g. lats, biceps, etc., which can be trained using cables, machines, and free weights), and variants of the skill (e.g. pull-up variants, including progressions and regressions). 

In this case, might a bicep curl be functional? Yes. It builds strength that can then carry-over to the primary skill being worked!

This may or may not be a topic that confuses you, but if you'd like to ask any further questions, you are welcome to respond to this email and I will do my best to clear up any uncertainty.

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This Week's Triage Content

This is a sample of the content we produced this week. For more, make sure you are following us on YouTube, Instagram, and www.triagemethod.com.

1.) Instagram: How Irish Fitness Influencers Sound

2.) Instagram: Brian's Guide to the Tesco Meal Deal

3.) Instagram: Choose the Perfect Protein Intake

4.) Instagram: Anatomy of the Quads Applied to Training

5.) Instagram: Exercise for High Blood Pressure

6.) YouTube: Eating MORE to Lose Fat?!

7.) Website: Scapula Positioning for Pressing Exercises