What Is a Functional Trainer? Benefits, Features & More

If you've never tried a functional trainer, you're missing out. They provide a few unique benefits over other traditional machines and free weights.

We break down the secret behind functional trainers and note what to look for to help you decide if they deserve a place in your workout routine or home gym.

Key Takeaways

• Functional trainers are a kind of cable machine, typically with two adjustable pulley systems.
• Because you can adjust the position and angle of the pulleys, you can perform hundreds of exercises on a single machine.
• Additionally, your muscles are under tension throughout the full movement.
• Some functional trainers are designed to be extra compact for home gyms.

See More: The Ultimate Guide to Choosing the Right Dumbbell Weight

The Ultimate Cable Machines

Carriejune, founder of Minibeast, says:

"Functional trainers are one of the most versatile, effective machines available. The secret lies in their two adjustable pulley systems."

If you're new to the gym, chances are you haven't tried the functional trainer yet. At first, they can seem a little intimidating.

In reality, functional trainers are one of the most versatile, useful machines out there. They allow for a wide range of movement patterns, and keep your muscles under consistent resistance throughout the whole movement.

That's something many other machines and free weights just can't replicate.

Learning how to use a functional trainer is a great way to take your workouts to the next level. They even make a fantastic addition to a home gym.

However, not every functional trainer is equal. Some are more suited to certain exercises, but offer less versatility. Other types have their own pros and cons.

What Is a Functional Trainer?

Functional trainers are a type of cable machine. That is, they rely on a pulley system of cables and weights.

However, they're widely considered much more versatile than other cable machines, like a cable crossover.

The thing that makes functional trainers so iconic is the fact that the pulley system involves adjustable cables. You can generally fix the pulley into your desired position. That gives you loads of options in terms of movements and exercises.

Most functional trainers have dual cables and dual weight stacks. Each cable is connected to its own weight stack.

That means you can use either one cable, like for rotational movements, or both simultaneously, for exercises like cable flies.

Bonus: Can the StairMaster Help Me Build My Glutes?

Potential Benefits of Functional Training

You might already be seeing the potential benefits of functional trainers. But there's a deeper purpose to all this adjustability.

Variable Movement Patterns

First, it allows you to mimic the movement patterns you use in real life. Compare that to traditional machines, which offer just one (or maybe a few) fixed planes of motion.

With a high-quality functional trainer, you're training your body in the same way that it actually needs to move in daily life.

Those variable movement patterns provide another potential benefit, too. They can help you engage your core and stabilizing muscles. They're crucial for lots of things, including athletic performance, but can fall to the wayside if you stick solely to certain fixed machines.

The variability also lets you isolate and target specific muscles that might otherwise be difficult to train.

Space Efficiency for Home Gyms

You can perform hundreds of different exercises on a single high-quality functional trainer. That makes these machines a great option for keeping your workouts exciting and interesting.

It also makes them extremely comprehensive. Or, to put it another way, a good functional trainer provides real bang for your buck. Hundreds of exercises that can target practically every muscle group in your body, all packed into a single machine.

Certain functional trainers are specifically designed to have a compact footprint, so they take up even less training space.

Constant Tension

Another unique benefit of functional trainers is that they keep your muscles under constant tension throughout the full range of motion.

By contrast, with many machines and free weights, your muscles might only really be pushing at the peak of the movement.

This constant resistance is fantastic for strength training. It's also great for enhancing coordination and stabilizer strength, which is important for reducing your long-term risk of injury.

Picking the Right Functional Trainer

By now, you can see why so many people consider functional trainers to be one of the single best pieces of equipment in the gym.

However, like many pieces of equipment, not all functional trainers are made equal. There are a few things to consider before you use one, or buy one for your own home gym.

Build Quality

The most important thing to consider is quality. That's true for any piece of equipment, but it's particularly important for functional trainers.

After all, you've got cables under potentially extreme tension... With poor quality construction, that's a recipe for disaster.

Look for a machine made from high-quality, durable materials. You want pulley systems with smooth motion, weight stacks that are sturdy and secure, and ideally a good range of optional attachments.

Minibeast's Prime Series is a great option. It has dual adjustable arms, a smooth pulley action, and a maximum weight stack of 353 lbs.

Our Elite Series is another good choice. The weight stacks are enclosed in a space-efficient frame built from high-strength steel tubing with thick walls. Magnetic pin selectors let you select your weight, and independent arms and smooth cables make for solid workouts.

Wall-Mounted

As we've explained, functional trainers are versatile. They support diverse training needs and provide plenty of training options. But they can still be quite big.

A typical commercial functional trainer can be 85 inches tall, or more. Those adjustable pulleys and weight stacks can take up space.

If you're trying to squeeze a functional trainer into a small home gym space, like a garage, never fear. Why not just attach it to your wall?

No, seriously. Some cable machines are wall-mounted. Minibeast's Ultimate Series Wall Mount Functional Trainer is just four inches deep. That's a seriously narrow footprint.

Conclusion

Functional trainers are, well, functional. They're one of the most versatile and effective machines out there. The adjustable pulley system allows you to exercise using natural body movements, and keeps your muscles under constant tension.

Frequently Asked Questions

What Is the Difference Between a Home Gym and a Functional Trainer?

A functional trainer is a cable machine with two adjustable pulley systems. These offer hundreds of different movements and keep your muscles under constant tension. A traditional home gym instead combines multiple machines to accommodate various exercises.

What Is the 3-3-3 Rule in the Gym?

The 3-3-3 rule is a simple guide for structuring your weekly exercise routine. It calls for three days of cardio, three days of strength training, and three days of active recovery (like stretching) or rest per week.

Are Functional Trainers Worth the Money?

For many people, functional trainers are absolutely worth the money. They offer hundreds of exercises, all done under constant tension and many along natural movement patterns, in a compact footprint.

Keep Reading: How Many Calories Does Walking 10,000 Steps Burn?

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