How to set up a functional training zone

Setting up a functional training zone provides endless possibilities for creating a dynamic and efficient workout space. Functional training has been gaining popularity for years due to its versatility and the intensity of the exercises, which improve strength, endurance, and stability, making it suitable for everyone! Below, we discuss the key elements you need to optimally design a functional training zone, along with tips for usage and layout. This information is based on general knowledge. Would you like us to create a custom design? Feel free to contact us.

This blog is aimed at gym and studio owners who want to set up a functional training zone within their facilities, specifically designed for circuit training, small group training, and personal training. The focus here is on creating a versatile space for functional fitness and does not cover setting up a specific crosstraining area or box.

1. Free weights: Dumbbells, kettlebells, barbells, and plates

Free weights are an essential foundation for functional training. They are versatile and suitable for a wide range of exercises:

• Barbells and plates: For fundamental lifts like squats, deadlifts, and presses. Plates can also be used independently for exercises such as Russian twists and plate carries. Consider having a set of plates with various weights to adjust intensity. For beginners, hollow technique plates are highly recommended. These lightweight plates help users master the correct technique without excessive strain, enabling them to practice movements like deadlifts and squats safely and effectively.

• Dumbbells: Ideal for strength and stability exercises. Opt for a set with a broad weight range to accommodate both beginners and advanced users.

• Kettlebells: Perfect for dynamic exercises like swings, snatches, and squats that combine strength and conditioning.

Tip: Use sturdy, stable racks to store weights safely and ensure they’re easily accessible for users.

A rig serves as the centerpiece of a functional training zone, offering versatile solutions for various training needs:

• Rigs: Modular systems that can be customized with accessories like pull-up bars, dip stations, and landmine attachments. Ideal for exercises such as pull-ups, toes-to-bar, squats, and bench presses.

• Wall-mounted rigs: Great for smaller spaces as they save floor space by attaching to the wall.

Tip: Position rigs or racks in an area with sufficient room for users to move freely and perform exercises safely. Integrate storage solutions for barbells and plates nearby for efficient use of space.

Battle ropes are excellent for high-intensity workouts that simultaneously build strength, endurance, and cardiovascular fitness. They offer a variety of movements and intensities, making them perfect for short, explosive circuits.

• Exercises like slams, waves, and pulls challenge not only the arms and shoulders but also strengthen the core and lower body.

Tip: Opt for ropes 12-15 meters long for added resistance and secure them to a sturdy anchor point for safety.

Suspension training is ideal for functional workouts, as it uses body weight to improve strength, balance, and flexibility.

• Popular for their adjustable straps, suspension trainers support a wide range of exercises, from simple squats to advanced plank variations.

• Other suspension systems, such as rings, offer similar benefits and fit well into a functional training zone where space for bodyweight exercises is needed.

Tip: Attach suspension trainers to sturdy wall or ceiling anchors and ensure they are adjustable for exercises at different heights. Check our range for options to secure your suspension trainers safely.

Plyometric exercises improve explosive power and coordination, which are crucial for functional training. Plyo boxes are a must-have:

• Exercises like box jumps, step-ups, and box squats are simple yet effective ways to train the lower body and enhance jump strength.

• Variable heights allow users to develop their jumping ability and stability progressively.

Tip: Choose a set with different materials, such as wood or foam with a non-slip surface, for added safety.

Challenge bags are great for functional training as they test and enhance body stability:

• Exercises like challenge bag carries, cleans, and presses help users build strength, balance, and core stability. The unstable weight provides a unique challenge.

• Medicine/slam balls: Ideal for explosive exercises such as slams, twists, and wall throws to strengthen the upper body, core, and cardiovascular system.

Tip: Select sandbags and medicine balls in various weights to allow users to adjust intensity and load.

Resistance bands are versatile and suitable for a variety of exercises, from strength training to mobility and stretching:

• Mini bands and standard resistance bands provide resistance for squats, lunges, overhead presses, bent-over rows, and more, ensuring continuous muscle engagement.

• Bands are also great for warm-ups and stretching to activate muscles and prevent injuries.

Tip: Provide a set of bands with different resistance levels and lengths so users can adapt to their skill level.

A functional training zone should also include space for mobility exercises:

• Foam rollers and massage balls are effective for relieving muscle tension and reducing soreness after intense workouts.

• Stretching tools, such as resistance bands, improve flexibility, which helps prevent injuries and promotes recovery.

Tip: Designate a specific area for mobility tools within the training zone so users can easily access them before or after workouts.

Tips for layout and design of the functional training zone

A functional training zone not only needs the right equipment but also requires a well-thought-out layout to maximize user experience:

• Create zones: Divide the space into clear zones for strength training, cardio, and mobility so users know where to work without disrupting others.

• Open floor area: An open floor is essential for functional training, providing space for movements like lunges, rope slams, and kettlebell swings.

• Safety measures: Ensure all equipment is securely stored, and use shock-absorbing, non-slip flooring for added safety, especially for exercises involving heavy weights or high intensity.

Would you like to know more about our functional training equipment? Contact us – our team is ready to help. Ready to start designing your functional training zone? Use our Gym builder and turn your vision into reality!