Benefits of functional training for the over 40s

16 April, 2025 / 08:19

From the age of 40 onwards, the body undergoes significant changes: muscle mass is lost, joints tend to become stiffer, and metabolism begins to slow down. However, these changes don’t have to be a sentence.

With proper training, it’s possible to maintain strength, mobility, and energy for many more years. In this context, functional training stands out as one of the best alternatives.

In Málaga, more and more people over 40 are choosing this form of exercise, especially in places like Centro Deportivo Cortijo Alto, where sessions are dynamic, personalized, and safe.

What is functional training?

Functional training is a type of exercise that focuses on natural movements useful for everyday life.

Unlike traditional gyms, which tend to isolate specific muscles, this type of training works several muscle groups simultaneously through exercises that mimic daily actions: squatting, pushing, lifting, twisting, or stretching.

This makes it a more complete, practical, and efficient option, ideal for those looking to improve their general physical condition and quality of life without focusing exclusively on building muscle.

Why is functional training ideal from the age of 40?

As the years go by, the body requires different stimuli. Functional training perfectly meets these needs because:

It improves strength without subjecting the body to excessive impact.

It enhances balance, reducing the risk of falls.

It increases mobility and prevents joint pain.

It helps maintain a healthy weight without the need for exhausting routines.

It stimulates the mind through exercises that require coordination and concentration.

The best part is that this type of training easily adapts to each person’s physical level. It doesn’t matter if you haven’t trained in a while: you can start with the basics and progress little by little.

Functional training at Centro Deportivo Cortijo Alto

At Centro Deportivo Cortijo Alto, we offer functional training classes in Málaga under the name Alien Box: small group workouts that combine strength, endurance, agility, and body control.

The sessions take place outdoors in a 250-square-meter area with artificial grass and varied equipment such as weights, bars, ropes, bags, and platforms.

Although the classes are group-based, each participant receives personalized attention. This means everyone does the exercises according to their physical level, under the supervision of a trainer who adjusts routines, corrects posture, and sets realistic progressions.

Additionally, training outdoors adds an extra boost of motivation, especially in Málaga, where the good weather lasts almost all year round.

Visible benefits of functional training

With consistency (2 or 3 times a week), the benefits of functional training become noticeable quickly:

More energy throughout the day.

Improved mobility and no physical discomfort.

Postural correction and reduced back or neck pain.

Increased strength useful for daily activities like carrying objects or climbing stairs.

Better emotional state: training activates the mind, reduces stress, and improves sleep quality.

All of this without needing to undergo extreme routines or spend long hours in a conventional gym.

Key aspects before starting

Although functional training is safe for people over 40, there are some important points to consider:

#1 Seek professional guidance

Technique is fundamental to avoid injuries and maximize results.

#2 Listen to your body

You don’t need to push your limits to make progress; the key is to be consistent.

#3 Be patient

Results come with time and dedication.

#4 Complement with good nutrition and rest

Exercise is just one part of the journey to a healthy life.

At Centro Deportivo Cortijo Alto, we have a trainer specialized in working with people of all ages. This ensures an appropriate and tailored approach to your specific needs.

Why choose functional training in Málaga?

Málaga is an ideal city to adopt healthy habits thanks to its pleasant climate and active lifestyle. Training here doesn’t feel like an obligation; it becomes an enjoyable habit.

Choosing a specialized center like Cortijo Alto makes all the difference. Instead of following generic routines, sessions here are designed around your real goals. Plus, being part of a group with similar goals fosters the motivation you need to stay consistent.

Functional training vs traditional gym?

Many people over 40 who have tried both options agree: functional training feels more dynamic, practical, and easier to maintain in the long term.

It’s not just about lifting heavy weights or competing with others; it’s about moving better, gaining useful strength for daily life, preventing injuries, and feeling good both physically and emotionally. That’s why this type of exercise is an excellent decision for anyone seeking overall well-being.

You might also be interested in: “Why is functional training ideal for all levels?”

Functional training classes in Málaga

The functional training in Málaga offered by Centro Deportivo Cortijo Alto is a safe bet: sessions adapted to your physical level, experienced trainers, and a motivating environment where you’ll truly enjoy training.

We encourage you to try an initial class to find out your current level and progress step by step. What matters is not where you start but how you work each day to feel better about yourself.