Functional vs. weight training
The term ‘form follows function’ was initially used in architecture, meaning that the form of a building should reflect the use for which it was designed. This is also a good rule for weight training for size and strength, meaning that an effective exercise for developing size and strength will always mimic the natural function of the muscles being targeted.
This is different to ‘functional training’, which, very basically, means training with the specific intention of becoming better at a certain activity (often a movement performed in daily life). Rather, ensuring that form follows function simply means that you are doing the correct exercise, and doing it well, to maximize the training effect on the target muscle group, whether the result is functional or not.
The clear majority of weight training exercises, especially those using free-weights, mimic real-life movements very well – and therefore might be deemed ‘functional training’ if they are movements that an exerciser performs in daily life. Take a bench press, for example. It uses the chest, shoulder and triceps muscles in unison to move a significant weight away from the body. If you had to brace against a wall and push away a large appliance (like a fridge, stove or washer), or you had to simply get off the ground from a prone position, or fend someone off in a flag football match, you would use the same muscles in much the same way.
In fact, you can think of almost any exercise and it’s likely to be a case of form following function. A calf raise is another good example. Whether it’s done on a standing calf raise machine, a seated one or a leg press doesn’t matter – it’s always an ankle extension, and that’s what calves do.
Some points to remember:
❚ It’s not uncommon (especially among impatient young males) for people to tweak or alter an exercise so much that it ceases being effective in terms of a ‘form follows function’ formula. Obviously, every exercise does something, but to get the best results, it’s important to ensure that the right muscles are remaining targeted and are working as hard as they can.
❚ There’s not much point in form following function if the form is no good. A biceps curl is great, but if you swing the weights, the form of the exercise isn’t following the function of the bicep as it should and the exercise ceases being useful and borders on becoming dangerous.
❚ Exercises exist in which, despite form following function, the movement may not be advisable for other reasons, depending on the individual. Always seek the advice of a licensed professional before embarking on any new fitness and/or strength training program.