As functional resistance training becomes a more popular method to improve muscular fitness, questions remain regarding the effectiveness of functional training compared to traditional resistance training. Therefore, the purpose of this study was to determine whether functional training has similar effects as traditional resistance training on muscular strength and endurance, flexibility, agility, balance, and anthropometric measures in young adults. In this study, 38 healthy volunteers, aged 18–32 years, were randomly placed into a control group [traditional (n = 19)] and an experimental group [functional (n = 19)].

The participants were tested prior to and after completing the 7-week training study. The testing battery included: weight, girth measurements, flexibility, agility, lower back flexion and extension endurance, push-up test, sit-up test, one-leg balance, one-repetition maximum (1-RM) bench press and squat. Results indicated significant (p < 0.05) increases in push-ups, back extension endurance, 1-RM bench press, 1-RM squat, and one-leg balance within each group following training. Traditional training also elicited significant (p < 0.05) increases in bicep girth, forearm girth, calf girth, and sit-ups, while the functional training group experienced significant (p < 0.05) increases in shoulder girth and flexibility. Forearm girth and flexion test time changes following training were the only parameter where there were significant (p < 0.05) differences between training groups. Collectively, these results suggest that both programs are equally beneficial for increasing endurance, balance, and traditional measures of strength. However, changes in various girth measures, torso flexor endurance and flexibility appear to be program-specific. [ J Exerc Sci Fit • Vol 8 • No 2 • 113–122 • 2010] Keywords: activities of daily living, exercise movement techniques, multi-joint exercises, muscular flexibility, strength training

Functional training is becoming increasingly popular within the fitness industry and has been considered to be a better alternative than traditional resistance training for improving various measures of muscular fitness including strength, endurance, coordination and balance. Definitions describing what functional training is or what a functional exercise program should entail vary considerably in the literature. Furthermore, experimental research conducted to ascertain the muscular fitness benefits of functional training is limited and focused specifically on improving function in older adults (Milton et al. 2008; de Vreede et al. 2005; Whitehurst et al. 2005).

The verb form of the word “function” pertains to the performance of an action, work or activity. Thus, exercise training programs that are deemed to be “functional” should be designed to mimic tasks or activities that occur in a person’s daily life to make training adaptations more transferable. Rikli and Jones (1999) define functional fitness as having the ability to safely and independently complete activities of daily living without undue fatigue. Functional fitness has been defined by Brill (2008) as emphasizing multiple muscle and joint activities, combining upper body and lower body movements, and utilizing more of the body in each movement.

This philosophy espouses the thought that functional exercise programs should be designed to improve movement and include movementbased exercises versus focusing solely on specific muscular adaptations in isolation (traditional view). Other authors describe functional training as being beneficial because all natural movements occur in multiple joints through multiple planes of motion rather than in isolation (Lagally et al. 2009; McGill et al. 2009; Stone et al. 2007). Cosio-Lima and colleagues (2003) describe functional training as the ability of the neuromuscular system to stabilize the body through dynamic and isometric contractions in response to stressors such as gravity, ground reaction forces and momentum. Considering the principle of specificity, training that replicates natural daily movements may be the most effective method at improving muscular fitness.

Traditional exercise programs are commonly thought to involve exercises that isolate specific muscles in order to increase strength more effectively (McGill et al. 2009). Applying this philosophy, the focus of a traditional exercise program is to increase the strength or endurance of a particular muscle or muscle group without regard to training movements that are related to activities of daily living or sport performance. Traditional, machine-based and free weight exercise programs that restrict movement along one plane of motion (usually sagittal) may elicit poorer carry-over effects to real life activities that occur in multiple planes (Whitehurst et al. 2005).

Past research has demonstrated a similar or, in some cases, greater improvement in overall muscular function in young and older adults following functional versus traditional training programs (Kibele & Behm 2009; de Vreede et al. 2005). In contrast, other research on traditional forms of resistance training has shown that properly designed programs have multiple benefits, including increasing quality of life and reducing disability in people with and without cardiovascular disease (Williams et al. 2007). Identifying the differences between functional- and traditional-based programs may allow further understanding of the role resistance training plays in maintaining physical health and other fitness benefits.

A study by de Vreede and colleagues (2005) involving a group of elderly women demonstrated that functional task exercises were more effective than resistance exercises at improving functional task performance. These results suggested that functional task exercises play an important role in maintaining an independent lifestyle. Participant adherence has also been shown to diminish for those using traditional-based programs because adaptations are less transferable to daily life situations, whereas functional programs resembling daily tasks may lead to enhanced levels of adherence (Williams et al. 2007). Milton and colleagues (2008) found that functional exercise training can improve fitness levels of older adults.

The goal of maintaining independence becomes increasingly important for the aging adult; thus, creating exercise programs that improve functional fitness and contribute to prolonged independent living is a critical task. There remains a need in the literature for additional studies focusing on functional exercise training and performance outcomes in younger adults. Recently, Lagally and colleagues (2009) studied the acute physiologic and metabolic responses to functional training in younger adults (19–27 years) and found that the exercise program performed elicited caloric expenditure levels that were associated with maintaining health according to the American College of Sports Medicine (ACSM). More research is needed utilizing this type of training beyond characterizing the physiologic and metabolic responses to functional training.

Considering past research in older adults, it is plausible that gains in muscular fitness, flexibility and balance may also occur in younger individuals who participate in a functional training program; however, these findings remain to be elucidated. Therefore, the purpose of this study was to determine whether or not functional training has similar effects on muscular strength and endurance, flexibility, agility, balance and anthropometric measures in young adults as traditional resistance training. It is hypothesized that functional training will improve anthropometric and performance measures more effectively than traditional resistance training.