Nonfunctional Exercises

An exercise is considered “nonfunctional” if it does not yield sufficient benefits that apply to activities outside of a training program. If you practice an exercise consistently and safely, you will usually be able to perform it faster, with higher weight or for a longer time. But if the exercise is nonfunctional, those gains may not translate into greater speed, strength and endurance when applied to other everyday life. This is not to say that nonfunctional exercises are useless -- their benefits are simply limited.

  1. Isolation Considerations

    • One type of workout that is commonly criticized for nonfunctionality is isolation exercise, or exercise that isolates a particular muscle group so that no others are contracted. These kind of exercises often require an apparatus, such as the tricep curl machine, but others, like a bicep curl performed with the elbow braced against the inner leg, do not. Isolation exercises are considered nonfunctional because they do not mimic the natural motions of the body, which almost always include the use of several muscle groups in tandem. Still, tricep isolation can build your triceps.

    Range of Motion Matters

    • Exercises with limited range of motion are also considered nonfunctional. For instance, crunches contract your rectus abdominis, but they have been shown to have a much lesser effect on core definition and strength than exercises with higher ranges of motion, like hanging knee raises, according to the "Journal of Strength and Conditioning Research." For this reason, some people also consider isometric exercises nonfunctional because they involve no obvious motion. This depends on what you are trying to accomplish. Isometrics such as planks may not seem functional because they are not dynamic, but they are useful for improving minor stabilizer muscles like the rotator cuffs, which can prevent injury.

    Misplaced Emphasis

    • Determining whether any exercise is functional or not depends entirely on your fitness goals. If you are simply trying to increase the size and strength of your pectorals, bench presses will be useful. But if you want to teach your chest muscles to work safely and effectively in various situations, and in tandem with the rest of your body, pushups are more functional. Gym equipment often places the emphasis of an exercise on a uni-directional increase in strength. This emphasis is misplaced if your goal is to mitigate injury and increase performance in sports and everyday activities.

    Tips for Functionality

    • If many of the exercises in your routine are nonfunctional and you feel they are holding you back, there are some basic rules of thumb you can use to improve your workouts, according to Human Kinetics. First, do exercises that require the motion of multiple joints, such as the clean-and-press. Second, try to incorporate as many muscle groups as possible into each exercise, one example being farmer carries. Third, perform exercises with a wide range of motion, such as deadlifts. Finally, try to exercise on your feet whenever possible.