THE 8 ELEMENTS OF FUNCTIONAL FITNESS
Why you need them for Longevity, Reducing Injury, and Neural Plasticity
KEVIN KEARNS
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I love working out! I’ve been at it for 40 years now—that’s nearly a lifetime. Over the decades, my philosophies and styles have evolved, and they continue to grow. As a personal fitness coach, performance coach, and corporate wellness consultant for over 30 years, I’ve worked with some of the best UFC athletes in the world, actors like Kevin James, and sports stars like Glen “Big Baby” Davis and Ras-I Dowling. But I’ve also worked with people aged 40 to 88 who simply want to stay healthy, feel better, and live a vibrant life.
These clients share similar goals: losing weight, improving mobility, increasing flexibility, lowering blood pressure or cholesterol, and getting off medications. Most importantly, they want results that are effective, efficient, and safe. Functional fitness has been the foundation of my approach, blending strength, mobility, and balance to help clients achieve their goals.
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Functional Fitness: A Paradigm Shift
Years ago, I transitioned to functional strength training, and my perspective shifted completely. Rather than focusing on isolated muscle groups, I embraced the idea of integration—how the body works together as a unit. Coming from a martial arts background of 40 years, this approach resonated deeply. When you throw a jab, kick, or defend on the ground, your body doesn’t care how much you bench or curl. It’s all about strength you can use—from your toes to your fingertips.
Functional strength training emphasizes movement patterns that mimic real-life activities. I’ve also come to appreciate the wisdom of aging. At 58, I’ve adopted the philosophy of legendary bodybuilder Frank Zane: train what doesn’t hurt, and adapt as you go. This mindset ensures longevity in fitness and life.
Coach Kevin Kearns
Coach Kearns helps clients with his 8 Elements approach and mindset reprogramming.
The 8 Elements of Functional Fitness
Functional fitness is built around eight foundational elements. These principles apply to athletes, weekend warriors, and anyone looking to maintain a high quality of life as they age. Here they are:
1. Push
Whether you’re pushing a grocery cart or an opponent in a sport, push strength is essential.
Exercises: Push-ups (varied styles), bench presses on a stability ball, Turkish get-ups, straight punches (e.g., jabs and crosses).
2. Pull
Pulling strength is critical for activities like rowing, lifting, or manual labor.
Exercises: Pull-ups (varied grips), inverted rows, medicine ball woodchoppers, Muay Thai clinch drills, band rows.
3. Level Change
From squatting to pick up your child to jumping for a rebound, level changes are everywhere.
Exercises: Squats, one-legged deadlifts, kettlebell snatches, medicine ball circles, BOSU sprawls.
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4. Rotation
Rotational strength is often overlooked but vital for sports and daily life.
Exercises: Medicine ball twists, diagonal chops, band rotations, one-arm kettlebell snatches.
5. Locomotion
Locomotion involves moving efficiently and explosively.
Exercises: Agility ladder drills, lunges, boxing footwork, Kali drills, rebounding exercises.
6. Balance
Balance declines with age but is essential for everything from sports to walking on uneven ground.
Exercises: One-legged deadlifts, stability ball push-ups, single-leg rows, Muay Thai kicks.
7. Static Strength
The ability to hold a position builds endurance and resilience.
Exercises: Yoga bridge pose, chair pose, push-up holds, split squat holds, stability ball squeezes.
8. Flexibility
Flexibility improves range of motion, reduces injury risk, and enhances recovery.
Exercises: Dynamic stretches, yoga flows, mobility drills, active isolated stretching.
A good example of push/pull and balance.
Why You Need These Elements
Incorporating these eight elements into your fitness program ensures you train your body in a holistic way. Functional fitness improves neural plasticity, helping your brain and body adapt to new challenges. It also promotes longevity by reducing the risk of injuries and maintaining your independence as you age.
Designing Your Program
When designing your program, include exercises from each element to maximize your results. Not only will you feel better, but you’ll also burn more calories and improve your overall fitness. Remember, the goal isn’t just to look good—it’s to move, feel, and live better.
Train smart, stay consistent, and keep challenging yourself. Let’s keep pushing forward—together.
About Coach Kevin Kearns
Coach Kevin Kearns, a wellness transformation coach and holistic fitness advocate, is a former conditioning coach to 15 UFC fighters. He offers personal fitness consultations, motivational speaking, online training, and corporate wellness services worldwide. With 36 years of experience, he specializes in anti-bullying, self-defense programs, and promotes mindset reprogramming to break mental health taboos in the fitness community.
