Benefits of functional training are improved mobility, stability, balance and flexibility. This leads to greater levels of overall strength and the ability to successfully perform all of the basic movement patterns, which is relevant to many activities of daily living.

The ideal training combines functional movement and strength training. The load and performance training phases can include exercises from the stability and mobility or movement training phases to alternate between periods of high and low intensity within the same workout or training cycle. Combining this different techniques increases energy expenditure and promotes muscle growth. 

Functional training can have a great impact on the exercises performed in the workout, but also the post-exercise recovery strategies that are important for remaining injury-free.