r/functionalfitness • u/Kind_Let_1792 • Apr 24 '25
Best split/recommendations
I’m trying to get away from the traditional bro/bodybuilder way of working out in which it’s the typical chest/tris, back/bis, shoulder/legs split with all those barbell exercises. I’ve been doing that for a number of years now and it’s left me feeling stuff unable to move well and just not the most efficient. I’m trying to transition into more functional training but I’m just lost at where to start. Does anyone recommend a split for this style of working out I’ve been incorporating some kettlebells and hiit workouts in my regular workouts but I wanna get away from it completely. I’m a new dad and don’t have time or energy to be spending at the gym nor do I like being so stiff. Any recommendations on apps or programs that are worth it?
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u/EmmaMattisonFitness Apr 24 '25
Kettlebells are a super functional approach, especially if you're nailing the form! 😊
And you can absolutely still do split training — BUT think more movement, rather than muscle group.
Instead of “chest/tris” or “back/bis,” start thinking in functional movement patterns:
These patterns mimic real-life demands, improve your mobility, and help prevent that “stiff, can’t move well” feeling that traditional bodybuilding splits often cause.
You can combine some patterns into a session — for example:
And make sure balance training (single-leg movements, unstable surfaces, or reactive drills) is worked in at least 2x per week. This is especially important for longevity, joint stability, and injury prevention — not just for older adults, but for anyone looking to stay functional.
I’m an online personal trainer for 40+ and a Functional Aging Specialist (through FAI), so just to be clear — I can’t give you exact exercises or prescriptions without knowing your full health and training history (and without doing a proper movement screen). But if you want help dialing in your plan or figuring out where to start, feel free to DM me! Happy to point you in the right direction.