Você não está vendo resultados do seu treinamento funcional. Como você pode melhorar sua rotina?

It’s always a good idea to invest in your health and fitness. Hiring a coach can help you make a plan, hold you accountable, and set you up for success. Think about your objective, then make SMART goals to support it. Track your progress, and pick goals that go beyond changing your body for aesthetic reasons. Functional fitness will set you up for life. Think about what your future self will thank you for now.

As a longevity physician and biohacker, here are a few Biohacks (from our own library of over 200 science-backed Biohacks) that I personally follow to improve my routine: - Split your strength training over different workout days, and remember to target all muscle groups. Get 2-3 weekly sessions of at least 20-30 minutes each to see results. - Gradually up the intensity of workouts to avoid injury, burnout, and plateauing. Aim for 3 weeks of progressive overload followed by 1 lighter week. - Always warm up with light cardio and dynamic stretching - Start with 4-6 exercises that target different major muscle groups. Perform three sets of 1-5 reps of each exercise, 85-100 % maximum load. Rest for 3-5 minutes between each set.

I've been there—feeling frustrated when not seeing results from functional training. Here are a few tips that helped me: Check your form—it's key. Push yourself with more intensity. Keep it fresh with variety. Don't forget recovery—it's crucial. Set clear goals and track progress. Consider professional guidance if needed.

Prior to altering your routine, it's crucial to establish a precise understanding of your objectives with functional training. Are you aiming to enhance balance, coordination, agility, or power? Do you seek to minimize injuries, alleviate discomfort, or refine posture? Perhaps you're gearing up for a particular sport, activity, or event? Setting SMART goals—specific, measurable, achievable, relevant, and time-bound—will facilitate the customization of your regimen and enable you to monitor your advancement effectively.

Prior to altering your routine, it's crucial to establish a precise understanding of your objectives with functional training. Are you aiming to enhance balance, coordination, agility, or power? Do you seek to minimize injuries, alleviate discomfort, or refine posture? Perhaps you're gearing up for a particular sport, activity, or event? Setting SMART goals—specific, measurable, achievable, relevant, and time-bound—will facilitate the customization of your regimen and enable you to monitor your advancement effectively.

Constantly consistent exercises and training loads cause monotony and reduce the effectiveness of the performance enhancing effect (because the nervous system gets used to the exercises). Using new exercises or changing the execution of exercises will help to stimulate the nervous system (new input) and therefore improve training results.

Changing up your exercises is important. Make sure the changes you make are still focused on your goal and not just changes to do something different.

The body is great at adapting to what it is being asked to do, and so by varying your exercise routine every so often you give the body a new stimulus. It also keeps your brain fresh :)

Also make it fun. Gamify if necessary, find friends to compete or share with. Just make sure you keep it fun, whatever that means for you.

This is key. It's better to do less but doing it with intention than to half ass through your workout. Always Make it count...

Prioritize the form and quality of each movement over the quantity or speed. Proper technique ensures that you're engaging the right muscles and reduces the risk of injury.

Quality in fitness is crucial for technique, injury prevention, and strength gains, focusing on form and recovery. Quantity does matter though for endurance, weight loss, and general activity (e.g. workout duration and volume). Balancing both is essential: start with quality to master form and prevent injuries, then increase quantity.

An essential aspect of enhancing your functional training regimen involves prioritizing the precision of your movements. Functional training isn't solely about lifting the maximum weight or completing the highest number of repetitions. Instead, it emphasizes executing movements with precision, safety, and effectiveness. Achieving this requires meticulous attention to your posture, alignment, breathing, and engaging the appropriate muscle groups.

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Gradually increase the intensity of your workouts to continue making gains. This can be through heavier weights, increased volume, more complex movements, or decreased rest times.

Before increasing intensity, when hitting a plateau, I would recommend to decrease(!) intensity first, give the body some time to recover and then gradually start to increase intensity again. Generally it makes sense to work in cycles of increasing intensity over a couple of weeks, followed by 1-2 weeks lower intensity training.

The more things you have to track, the more you have to manipulate AND therefore the more often you can challenge yourself. If you have the data, you can challenge yourself with any aspect: - intensity - reps/sets - duration - new lift - slower movement

Ultimately, to witness progress in your functional training endeavors, it's imperative to embrace challenges. This entails pushing beyond your comfort zone and exploring your boundaries. Strategies to achieve this include elevating the intensity, duration, frequency, or volume of your exercises. Additionally, injecting elements of competition, enjoyment, or innovation into your regimen can be beneficial. For instance, consider participating in a functional training class, group, or competition, experimenting with a fresh sport or activity, or venturing into unfamiliar terrains or locations.

I'd also suggest cross-training as a means to enhance fitness. It not only lowers the risk of injuries but also improves your overall physique, aids in weight loss, and facilitates quicker rehabilitation. Varied exercises prevent workout burnout, promote active recovery, and provide flexibility in your exercise schedule. Cross-training increases your readiness for a wide range of activities, encourages a love for different types of physical activity, and maintains high motivation levels. This holistic approach significantly benefits both your physical and mental well-being.

Improvement can go beyond training. If you’re not seeing results you can take an assessment of other areas. Such as: sleep, rest, nutrition, and stress management. All of these factors can influence your results or lack of results. From a training aspect, how long have you been doing the same routine and programming? Our bodies are designed to adapt. Do you need to take a strategic deload? Training harder isn’t always the answer either. Resting and dialing it down is important! Are you going through the motions, or are you training with intensity and purpose? Time under tension. Are you challenging your body? All factors and questions to keep in mind when you feel like you have hit a plateau, or not seeing results.

I think it comes down to the following: - Analyzing/Auditing your program at the end of every month. - Connecting with industry professionals to determine top alternatives to experiment with. - Performing cycles that focus on your weak points while maintaining all other areas. - Slowing down your movements and focusing on the muscles you want to work.

Before we blame the program, we should consider the other side of the progress equation – recovery. Because training and recovery go hand in hand. You can’t have one without the other. In training, we stress the body. We’re breaking it down (known as a catabolic state). Then we recover from that stress. We’re rebuilding, growing and coming back stronger (known as an anabolic state). It’s how we adapt and improve. How's our sleep? Relationship with stress? Nutrition? We need to match our recovery to our training. If we bring that side of the equation up, we might start to see the progress we're after.

While performance metrics do not lie, they do not always tell the whole story. Before giving a program an overhaul, assess other key variables. Discuss and record what is already going well. What metrics have improved? Has workout consistency improved? Are healthy habits established? Are you sleeping better and performing more effectively on activities of daily living? Has your work productivity improved? Have you given enough time for your current program? After careful assessment of the above, make subtle, yet meaningful changes to the program to influence your desired outcome. Change the program just enough so that the desired outcome is achievable and the exercise staples are still relevant to your program. Play the long game!