Women's Functional Training
Women's Functional Training

Women's Functional Training

Functional training incorporates resistance bands, exercise and medicine balls, free-weights, and plyometric exercises in order to tone the entire body. Functional training is geared for a toning and works wonderfully for the human body to improves overall muscle tone, increase weight loss and improve overall physical health.

Functional training requires multi-planes, muscles and actions to perform an exercise using the neuromuscular system. Because all human movement is a combination of varying muscular functions, functional training is the science of training the body to meet the specific demands of life and sports.

The benefits to functional training are many. In general, functional training develops a healthy, well-conditioned body. It helps to promote kinesthetic awareness and body control, improves posture and balance, and decreases the overall risk of energy. Functional training also improves athletic performance. People who train with the functional training approach tend to have a more balanced musculature, tight abdominal muscles, and an overall toned physique.

Functional Training incorporates all of the following training techniques to achieve optimal results:

Agility Training Core Training Flexibility Training
Heart Rate Training Pilates Posture Correction Training
Speed Training Stability Training Weight Loss Training



Personal Training Definitions

Agility training

Agility training trains the body to increase speed in a forward, backward, lateral, and diagonal direction.

Agility training benefits the body by increasing performance and decreasing risk of injuries.

Core training

Core training targets the body’s core muscles (lumbo, pelvic, hip, abdominal, obliques, and TVA area) in order to control the body’s constantly shifting center of gravity.

Core training strengthens the muscles that help support the spine and improves posture, decreasing lower back pain.

Flexibility training

Flexibility training is the ability to train the muscles in a full range of motion. It aids in the balancing of muscle groups that may be overused during exercise, physical activity, or poor posture.

Flexibility training improves physical performance, decreases the risk of injury, reduces muscle soreness, improves posture, and increases the flow of blood and nutrients to tissues.

Heart rate training

Heart rate training focuses on monitoring the heart rate for the duration of a workout to help target specific zones such as healthy heart, temperate, aerobic, anaerobic, and redline.

Heart rate training increases cardiovascular strength, resulting in a stronger heart, and burns more calories in less time.


Pilates is a method of physical and mental exercise involving a series of stretches and breathing that concentrate on strengthening the core muscles of the abdomen with floor/mat work or using special equipment.

Pilates increases flexibility, strengthens, and balances the body, as well as tones and strengthens the abdominal muscles.

Posture correction training

Posture correction training is the ability to correct muscular imbalances, postural distortion patterns, and joint and muscle pains by reconditioning the body to perform better within the kinetic chain structural integrity.

Posture correction training strengthens weak muscles or muscles that are not working properly and increases flexibility and muscle and joint mobility with proper stretching.

Speed training

Speed training is known as a form of schooling for the body’s neuromuscular system, teaching it to fire faster.

Speed training produces the greatest possible force in the shortest possible time.

Stability training

Stability training teaches the body to stabilize muscles in order to provide dynamic joint balance and balanced posture during functional exercise.

Stability training results in increased muscular endurance, increased tendon and ligament strength, increased joint and muscular range of motion, enhanced nervous system activity, better balance and core function, and increased injury prevention and enhanced performance.

Weight loss training

Weight loss training requires proper nutrition (a healthy diet), resistance training (including free weights, bands, medicine balls, etc.), cardiovascular training (such as walking, cycling, running, swimming, etc.), and proper supplementation for the body to reach the desired or ideal weight goal.

Weight loss training results in a slimmer figure, healthy lifestyle, and overall loss of weight.


Yoga is traditionally a Hindu discipline that combines physical postures, breath practices, meditation, core strength, balance in achieving a state of spiritual insight and tranquility.

Yoga improves health, happiness, physical, and mental strength, and flexibility.

Women's Functional Training

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