Functional vs. Non-Functional Movements — And Why It's Time to Rethink That Mentality

You hear it all the time in the performance and rehab world:

"That movement isn't functional."
"We need to progress to more functional exercises."

Usually, these statements come from a good place — coaches and clinicians trying to help their clients get better. And in some contexts, this line of thinking is 100% valid. But when it comes to improving physical and athletic performance, the concept of "functional vs. non-functional" might need a serious rethink.

Let's dig into why.

The Muscle Doesn't Care How It Got Big

Think about this: leg extensions, bench press, and bicep curls are often thrown under the bus as "non-functional." Why? Because they're not movements we typically perform in daily life. The argument goes, "If I don't need to isolate my quads or pecs like that in real life, why train them that way?"

But here's the thing — a bigger, stronger muscle is a better-functioning muscle. Period. Whether that size came from front squats, hack squats, or leg extensions doesn't matter to your body. A strong quad is a strong quad. Strength is strength.

If I see someone walking down the street with jacked legs, I don't think, "Wow, he must be doing a bunch of 'functional' lunges and kettlebell flows."
I think, "That dude has big, powerful legs — I bet he's strong."

We spend so much time trying to define what counts as functional that we miss the obvious: hypertrophy and force output are functional. The body doesn't care if the gains came from machines or compound lifts — it just knows it can now produce more force.

Function Looks Different for Everyone

We also need to acknowledge that function is highly individual.

What's "functional" for a 70-year-old post-op patient trying to regain independence might look very different from what's functional for a baseball player chasing rotational power.

• For one person, a leg extension is functional if it's helping them isolate and strengthen the quads during rehab or after injury.
• For another, a bench press might be essential for upper body strength development in their sport.

Trying to label exercises as globally functional or not is like trying to say one pair of shoes fits everyone. It doesn't. Function exists on a spectrum — and it changes based on the person, their goals, and their current capacity.

You Don't Know What That Person is Dealing With

Another key point we often overlook: we don't know where someone is in their training or rehab journey.

• Maybe they're working around an injury.
• Maybe they're post-op and can't load their spine.
• Maybe they're just getting started and need simplicity and confidence.

In those situations, so-called "non-functional" exercises like machine work or isolation lifts might be exactly what they need to build strength, resilience, and confidence.

Before we criticize someone's program or post, we need to ask — what do they need right now to make progress?

Rethinking the Label

Rather than labeling exercises as "functional" or "non-functional," a better framework might be:

• Is this movement building strength, tissue resilience, or motor control?
• Does it align with the person's goals and current needs?
• Is it progressing them forward in some capacity — physically, mentally, or neurologically?

If the answer is yes, then the movement has value — and that is functional.

Final Thoughts

Let's stop putting exercises in boxes and start viewing movement through the lens of context, capacity, and intent.

The leg extension isn't the enemy. The preacher curl isn't wasting time. Machines, cables, free weights — they're all tools. The real question is whether you're using the right tool for the job, based on where the athlete or client is right now.

Strong is functional. Capacity is functional. And sometimes, the most functional thing we can do… is meet someone where they are.