When most people think about exercise, they picture spin classes, heavy deadlifts, or long cardio sessions. But there’s one type of training that’s quietly changing lives, especially for women, and that’s functional fitness.
Functional fitness focuses on training your body for the movements you perform in daily life: lifting, squatting, twisting, reaching, and carrying. It’s about building real-world strength and power. For women juggling work, family, and social life, this type of training can be a game-changer.
What Is Functional Fitness?
Functional fitness mimics everyday movements using multiple muscle groups at once. Rather than isolating one muscle (like bicep curls), a functional workout might combine a squat, twist, and press – just like picking up a toddler or loading groceries into the car.
- Key benefits include:
- Injury prevention
- Improved posture and core stability
- Better balance and flexibility
- Easier everyday tasks (think lifting, carrying, bending)
- Increased confidence and independence at any age
Why Functional Training Is Especially Powerful for Women
Women’s bodies go through unique changes: menstruation, pregnancy, postpartum, menopause… Each phase commonly impacting mobility, strength, and pelvic health.
Our Functional Fitness Classes
At Sista Fitness, we focus on whole-body wellness to help you flourish during these periods of your life. We offer two standout group classes that make functional training approachable, fun, and effective for all levels:
S45: Functional Training, 45 Minutes of Power
S45 is our signature functional fitness circuit, designed to build total-body strength, cardio fitness, and mobility, in just 45 minutes. You’ll move through timed stations using bodyweight, kettlebells, slam balls, and more.
- Great for fat burning, strength, and energy
- Expert coaching and high-energy playlists
- Scalable for all levels
Sista Active: Fitness After 50
Sista Active is specifically designed for women aged 50 and over who want to stay strong, mobile, and confident. Sessions focus on functional movement patterns, core strength, balance, and joint-friendly conditioning.
- Safe, supportive, low-impact environment
- Exercises tailored to bone density, posture, and joint health
- A welcoming community of like-minded women
These workouts both combine pelvic floor and core stability training, whilst remaining joint-friendly, with low-impact movement options. We also combine resistance training for bone health and muscle with mobility work to prevent injury.
Ready to build strength that supports your lifestyle? Drop into one of our clubs to try functional training. Functional Training is the new trend we can’t get enough of! See our timetable here to find a time that suits you.
| Author: McKenzie Walsh