How to Get Toned with Full-Body Functional Training

When it comes to getting toned and fit, many people think they need to isolate muscle groups like bodybuilders do. While this approach has its place, especially for those focused on bodybuilding, it’s not the only path to achieving a sculpted physique.

Functional training offers a full-body approach that trains your whole body as a cohesive unit, rather than targeting individual muscle groups. This method not only enhances your aesthetics but also boosts your overall strength and functionality in daily life. Here at our gym, we focus on 3D functional movements to help our clients reach their fitness goals, so let's dive into why we use functional training and how it works!

Why Full-Body Functional Training? 

Functional training is designed to improve your ability to perform everyday activities by focusing on movements that involve multiple muscle groups working together. This type of training mirrors the way your body naturally moves in everyday life, which not only makes you stronger but also more efficient in everything you do—from lifting groceries to playing sports. 

Key Movements of Functional Training

These movements are not only foundational for functional fitness but also contribute to a well-rounded physique. By working multiple muscle groups at once, you burn more calories, improve your coordination, and build balanced strength across your entire body.  While different trainers might take their own approach to functional training, this is how we approach it here at Fit Societe:

• Push: Movements like push-ups, bench presses, and overhead presses that target your chest, shoulders, and triceps. 

• Pull: Exercises such as rows, pull-ups, and deadlifts that engage your back, biceps, and grip. 

• Carry: Carrying exercises like farmer's walks that improve your core stability, grip strength, and overall endurance. 

• Hinge: Movements like deadlifts and kettlebell swings that focus on your hamstrings, glutes, and lower back. 

• Squat: Squatting variations that target your legs, core, and lower back. 

• Rotate: Exercises that involve rotational movements to strengthen your core and improve your ability to twist and turn. 

Aesthetics & Toning Through Functional Movements 

While functional training is about improving performance, it doesn’t mean you have to sacrifice aesthetics. In fact, training your entire body through functional movements can lead to a more balanced and toned appearance. 

• Efficiency: Full-body workouts often burn more calories than isolated muscle group training because they engage multiple muscles at once. This helps in reducing body fat and revealing muscle definition. 

• Balance: By working on compound movements that require coordination, you develop a more symmetrical physique. You avoid overdeveloping certain muscle groups while neglecting others, which can happen with isolation exercises. 

• Core Strength: Nearly every functional movement requires you to engage your core, leading to a stronger and more defined midsection. A solid core not only looks great but also supports better posture and reduces the risk of injury. 

⚠️Fitness Myth: People often tell me that they are worried that strength training, especially weight lifting, will make them look "bulky" rather than giving the "lean muscle" look so many of us are after. As someone who has trained both "bulky" athletes and "lean" athletes, let me assure you that you have to really try to get bulky - it doesn't happen on accident. Bulking involves consuming an excess of calories, especially protein. In my experience, most people aren't coming anywhere close to hitting the daily protein intake they would need to build a bulky physique.

Consistency, Intensity, & Nutrition

While pursuing any fitness goals, three factors will ultimately determine your success: consistency, intensity, and nutrition. 

• Consistency: Regular workouts are essential for progress. Whether you're training three times a week or six, sticking to a routine allows your body to adapt and improve over time. 

• Intensity: It’s not just about showing up; it’s about how hard you work when you’re there. Pushing yourself in each session, whether it’s through heavier weights, faster times, or more challenging movements, is crucial for seeing results. 

• Nutrition: No amount of training can outwork a poor diet. Eating the right balance of macronutrients (proteins, fats, and carbohydrates) fuels your workouts and aids in recovery, helping you build muscle and shed fat. Whether you’re aiming to bulk up or slim down, your diet plays a pivotal role in your success. 

  
  

Functional Training vs. Bodybuilding: Finding the Balance 

At Fit Societe, we recognize that both functional training and bodybuilding techniques have their places. Functional training enhances your overall fitness, making you stronger, more mobile, and more resilient in everyday life. On the other hand, bodybuilding principles can be integrated to focus on specific muscle groups, helping to shape and define your physique in a targeted way. 

Our approach is to blend the best of both worlds: 

• Functional Movements with a Bodybuilding Twist: By incorporating bodybuilding principles into functional movements (like slow, controlled lifts or higher-rep sets), you can build muscle while improving functional strength. 

• Metabolic Conditioning: Adding metabolic conditioning workouts (high-intensity circuits or timed sets) ensures you’re not only building muscle but also improving cardiovascular fitness and burning fat. 

This hybrid approach means you’re not just looking strong—you’re feeling strong, agile, and capable in all aspects of life. 

Looking for a functional training gym in San Diego?

At Fit Societe, we’re committed to helping you achieve a well-rounded, functional, and aesthetically pleasing physique through a balanced approach to training. Our programs are designed to help you move better, feel stronger, and look great. Remember, the foundation of any successful fitness journey is consistency, intensity, and proper nutrition. With these in place, you’ll see the results you’re after, whether you’re training for strength, aesthetics, or overall functionality. 

---

Scott Ryan, CSCS, RSCC*D, CF-L1, CF-W, BFRC, PNC, Director- Fit Societe

Scott Ryan is a Registered Strength and Conditioning Coach and Precision Nutrition Coach who specializes in Applied Functional Science, CrossFit L1, and Olympic Lifting. He attended New England College in New Hampshire obtaining a bachelor's degree in Kinesiology with an emphasis on Biomechanics. He has a passion for injury prevention and coaching, as he was a collegiate athlete who suffered sports injuries. His goal is to get athletes back to optimal shape as well as prevent future injuries.