Effects of an 8 weeks functional training program on agility, strength and balance in healthy adults

Purpose: Functional training has been widely proposed in fitness and wellness programs in order to increase body strength, neuromuscular control, core stability and improve quality of life. Several types of training involved different tools (like unstable surfaces, sling surfaces and elastic bands, for example) and exercises (static and dynamic with variable load) in respect of movement integration and whole body myofascial chains principles. The aim of present work is to investigate the effects of a specific functional training program on agility, strength and balance in healthy adults. Methods: Twenty eight healthy adults (21 males and 7 females) volunteered in the study. They were recruited from Young Line Gym Center (Imola, BO) and divided in 2 groups: functional training group (FUN – n: 13, mean age 32,7 ± 7,3) and isotonic training group (ISO – n: 15, mean age 29,9 ± 6,3). Both groups trained 2 times a week for 8 weeks (60’ each session) with difference in conditioning program: FUN followed a specific functional training progression (circuit training with increased level of intensity) focused on 8 exercises using different tools, while ISO performed a traditional training using isotonic machines (with increasing in external load). FUN and ISO were evaluated pre and post training using Illinois Agility Test (IAT), Standing Long Jump (SLJ), Curl-Up Test (CU), Push-Up test (PU) and 1 leg standing balance test for both feet (R BAL and L BAL). Results: FUN group demonstrated significant improvements in the PU (p = 0.04), CU (p = 0.001), IAT (p = 0.01), SLJ (p = 0.008), and R BAL (p = 0.006). The ISO group showed significant improvements only in PU (p = 0.001) and CU (p = 0.03). Overall, the functional training group exhibited greater percentage improvements across most performance metrics. A significant effect was found for training factor (p = 0.01), while interaction group x training evidence significance for L BAL and SLJ only (p<0.05). Conclusions: Functional training led to greater improvements in agility, core endurance, balance, and overall physical performance compared to traditional isotonic training. These findings highlight the effectiveness of functional training as a comprehensive and efficient approach to enhancing movement skills and physical fitness in healthy adults, as it promotes the integrated development of both conditional and coordinative abilities.