Functional Trainers

A functional trainer is a versatile piece of gym equipment that uses adjustable cables and pulleys to perform a wide range of exercises targeting multiple muscle groups. Unlike traditional weight machines, functional trainers allow for free-motion movement, making them ideal for exercises that mimic real-life motions such as pushing, pulling, twisting, and rotating. This versatility helps improve strength, coordination, balance, and flexibility.

There are many benefits to using a functional trainer, both for general fitness and for specific goals like rehabilitation or improving athletic performance. 

• Versatility: Functional trainers allow you to perform various exercises that target different muscle groups. Because functional trainers use a cable system and pulleys, which provide resistance in multiple directions, you can do pulling, pushing, squatting, lunging, twisting, and more on one machine.
• Functional movement: The exercises on a functional trainer mimic everyday movements, such as squatting to pick up something or reaching to put something on a shelf. This can help improve your balance, coordination, and agility.
• Low impact: Many functional trainer exercises are low-impact, which means they put less stress on your joints. 
• Scalability: You can easily adjust the exercises' weight, resistance, and difficulty on a functional trainer to match your fitness level. 
• Space-efficient: Functional trainers are relatively compact, making them a good option for home gyms or small fitness centers. 
• Safe and effective: When used correctly, functional trainers are a safe and effective way to improve your fitness. The cable system provides controlled movements, and there is no risk of dropping weights on yourself.

When purchasing a functional trainer, consider factors such as weight stack capacity, the range of motion, and the number of adjustable pulleys. It’s also important to check for stability and build quality, as the trainer will need to withstand frequent use. Some models come with additional features like multi-grip handles, adjustable benches, and various attachments, which can increase the machine’s versatility and allow you to perform more exercises. Also, be sure to check the size of the machine to ensure it fits your available space.

FitnessFactory.com sells a few different styles of functional trainers:

Cable crossover: This is the most basic type of functional trainer. It consists of two pulleys with cables that can be raised and lowered and a weight stack on each side. You can use cable crossovers to perform various exercises, such as chest presses, rows, and pulldowns. 

• Powerline PCCO90X Cable Crossover

Single-arm cable column: This type of functional trainer has a single pulley, a cable that can be raised and lowered, and a weight stack. It is a good option for people with limited space or who want to focus on unilateral exercises. 

• Pro ClubLine Cable Column

Dual-arm cable column: This type of functional trainer has two pulleys with cables that can be raised and lowered independently and a weight stack on each side. It is a good option for people who want to perform bilateral exercises or who need more weight than a single-arm cable column can provide. 

• Body-Solid GFT100 Functional Trainer
• Powerline PFT100 Functional Trainer
• BodyCraft Pro HFT Functional Trainer

Single-stack functional trainer: Similar in functionality to the dual-arm cable column, it features just a single weight stack for those on a budget or with space concerns. 

• Powerline PFT50 Functional Trainer
• Best Fitness Functional Trainer 

You can perform a near-unlimited number of exercises on a standard functional trainer. Here are a few of the many examples: 

• Chest press: This is a classic chest exercise that can be done on a functional trainer by facing the machine and pushing the handles away from you.
• Cable fly: This exercise targets the chest muscles by bringing the handles together in front of your chest.
• Incline chest press: This chest press variation targets the upper chest muscles by setting the pulley at an angle.
• Seated cable row: This exercise targets the back muscles by pulling the handles towards you while seated.
• Lat pulldown: This exercise targets the latissimus dorsi (lats) muscles by pulling the bar down towards your chest.
• Single-arm cable row: This variation of the cable row targets one side of the back at a time.
• Overhead press: This exercise targets the shoulder muscles by pushing the handles overhead.
• Lateral raise: This exercise targets the deltoid muscles by raising the handles to the sides.
• Front raise: This exercise targets the anterior deltoid muscles by raising the handles in front of you.
• Squat: This compound exercise targets the quads, hamstrings, and glutes. You can do squats on a functional trainer by holding the handles and squatting below parallel.
• Lunge: This exercise targets the quads, hamstrings, and glutes. You can do lunges on a functional trainer by holding the handles and stepping forward with one leg.
• Cable Trunk Twist: This exercise targets the core muscles by resisting rotation while pressing the handle away from you.

The examples above are just a small list of the many exercises and movements you can perform on a functional trainer. Watch the video below for even more examples:

You can add accessories to your functional trainer to expand your workout options and target different muscle groups. Many kinds of accessories are available, so you can find ones that fit your needs and goals. 

You can see a full selection of cable attachments available at FitnessFactory.com here.

Straight bar: This is a versatile attachment that can be used for various exercises, such as rows, presses, and squats. 

Body-Solid Tools Aluminum Revolving Straight Bar

Body-Solid Tools Aluminum Double Swivel Bar

Lat Bar: An accessory bar designed to excel in movements like the lat pulldown. 

Body-Solid Tools Aluminum Lat Bar

Curl bar: This bar is designed for bicep curls and other upper-body exercises. 

Body-Solid Tools Aluminum Revolving Curl Bar

Body-Solid Tools Pro-Grip Revolving Curl Bar

Triceps Rope: This rope is used for triceps extensions and other tricep-focused exercises. 

Body-Solid Tools Triceps Rope

Ankle Strap: This strap can be used for various lower-body exercises, such as leg extensions and glute bridges. 

Body-Solid Tools Thigh & Ankle Strap

 

A weight ratio on a functional trainer refers to the relationship between the amount of weight selected on the weight stack and the amount of resistance you actually feel when performing an exercise. The pulley system used to guide the cables determines the weight ratio.

Here's a breakdown of the most common weight ratios:

1:1 Ratio:

• A 1:1 weight ratio is the most straightforward setup, where the cable goes through a single pulley before reaching the handle.
• So, if you select 50 pounds on the weight stack, you'll feel 50 pounds of resistance when pulling or pushing the handle.
• The 1:1 weight ratio suits exercises requiring heavy resistance and controlled movements, like biceps curls or triceps extensions.

2:1 Ratio:

• In the 2:1 ratio, the cable goes through two pulleys before reaching the handle.
• If you select 50 pounds on the weight stack, you'll only feel 25 pounds of resistance.
• The advantage of a 2:1 ratio is that it allows for faster cable travel and a wider range of motion, making it ideal for functional training exercises like lunges, rows, and overhead presses.
• Examples of functional trainers with a 2:1 weight ratio include:
  • Body-Solid GFT100 Functional Trainer 
  • Powerline PFT100 Functional Trainer 
  • Body-Solid GDCC200 Cable Crossover 
  • Body-Solid GDCC210 Cable Crossover 

Other Functional Trainer Weight Ratios:

• Some functional trainers have even higher ratios, like 3:1 or 4:1.
• Examples of functional trainers with a 4:1 ratio are:
  • Powerline by Body-Solid PFT50 Functional Trainer
• These ratios are even better for exercises that require a lot of speed and agility but also further reduce the perceived weight.

Choosing the Right Ratio:

• Your best weight ratio will depend on your fitness goals and the exercises you want to perform.
• If you're focusing on strength training, a 1:1 ratio might be better.
• But if you're into functional training and want to work on your movement patterns, a 2:1 ratio or higher might be more suitable.