A functional trainer is a type of exercise equipment that allows the user to perform a wide range of exercises using cables and weights. Functional trainers typically consist of a weight stack and a set of cables that can be attached to a variety of handles or accessories.
Choose Your Exercise
Before you begin adjusting pulleys and weights, it’s important to select an exercise. The type of exercise you choose will determine whether you need to utilize one side or both sides of the machine and the height that the handles need to be at.
Cable Curls
This exercise only uses one side of the machine.
Understanding Functional Trainers
Functional trainers are versatile pieces of gym equipment designed to mimic natural movement patterns, allowing users to perform a wide range of exercises to target multiple muscle groups.
With a functional trainer, you can build an amazing physique either at your local gym or in the comfort of your home.
Benefits of Functional Trainers
Functional trainers offer several advantages when it comes to building muscle:
Variety of exercises: These machines enable users to perform numerous exercises targeting various muscle groups, providing a complete workout experience.
Improved muscle balance: Functional trainers promote the development of stabilizer muscles, resulting in greater muscle balance and coordination.
Enhanced customization: With adjustable cables, pulleys, and attachments, functional trainers can be easily customized to suit different body types and fitness levels.
Low impact: The smooth, controlled movements reduce the risk of injury compared to free weights or traditional machines, making it suitable for all ages and fitness levels.
Space efficiency: A single functional trainer can replace multiple traditional machines, saving space in your home gym.
How They Differ from Traditional Machines
Functional trainers and traditional machines serve different purposes and have distinct advantages and disadvantages. Here are some key differences:
Functional Trainers
Versatile, allowing for a wide range of exercises on a single machine. Generally designed to target specific muscle groups, limiting exercise options.
Encourage natural movement patterns, promoting functional strength and muscle balance. Often lock users into fixed movement patterns, which may not translate well to real-life activities.
Customizable to accommodate different body types and fitness levels. May not provide the same level of customization, making it difficult for some users to achieve a comfortable and effective workout.
Require more engagement from stabilizer muscles, improving overall functional strength. Typically isolate major muscle groups, potentially neglecting the development of stabilizer muscles.
When building muscle with a functional trainer, you can incorporate a variety of exercises into your routine, such as chest presses, cable rows, and shoulder raises. Combine these exercises with compound movements like squats and lunges to target multiple muscle groups simultaneously, providing an efficient and effective muscle-building workout.
Building Muscle with a Functional Trainer
A functional trainer is an incredibly versatile piece of equipment that can not only help build muscle, but also improve your overall strength and functional fitness. With a wide range of exercises and resistance settings, you can create an effective workout routine that targets every major muscle group in your body.
Proper Technique and Form
Like any exercise, proper technique and form are essential when using a functional trainer. Start by adjusting the pulleys and weight stacks to the appropriate height and resistance level for the exercise you'll be performing.
When executing each movement, maintain control and focus on engaging the correct muscle groups. Maintain a neutral spine and avoid using momentum to lift the weights—instead, rely on your muscles to complete the movements. To prevent injuries and ensure effectiveness, always warm up and stretch before starting your workout.
Selecting Appropriate Exercises
A functional trainer enables various exercises to target specific muscles. To build muscle efficiently, select exercises that engage multiple muscle groups, commonly known as compound exercises. Examples of these include:
. Chest presses
. Rows
. Shoulder presses
. Squats
. Deadlifts
Combine compound exercises with isolation exercises to target specific muscle groups for a well-rounded workout routine. As your strength and proficiency improve, you can add more advanced exercises using the functional trainer.
Upper Body Exercises
Integrating upper body exercises into your functional trainer workout routine will strengthen and build muscles in your shoulders, chest, arms, and upper back. Here are some excellent exercises to include:
. Chest fly
. Seated row
. Single-arm biceps curl
. Triceps pushdown
. Lat pulldown
Lower Body Exercises
Lower body exercises focus on your quadriceps, hamstrings, glutes, and calves, ensuring balanced and proportional muscle development. Some effective lower body exercises on a functional trainer are:
. Squats
. Split lunges
. Leg curls!
. Glute kickbacks
. Standing calf raises
