The effect of functional training on the physical condition of men in the first period of adulthood

Abstract

Abstract: The study aims to scientifically substantiate and experimentally verify the effectiveness of a functional training program to improve the physical condition of men in the first period of adulthood (22–35 years). Materials and methods. The study involved 28 men aged 23.7 ± 1.7 years who regularly attended functional training sessions at the Sport Life fitness club. The 16-week experiment consisted of three stages: ascertaining, formative, and control. The exercise complex was implemented three times a week and included exercises with body weight, dumbbells, medicine balls, expanders, TRX loops, kettlebells, and other functional training tools. Anthropometric, functional, test, and statistical methods were used to assess the program's effectiveness. Results. After completing the program, significant positive changes were recorded in most indicators of physical development and fitness. Muscle mass increased significantly (+7.8%, p < 0.05), arm circumference (+7.9%, p < 0.05), trunk strength (+11.2%, p < 0.05), and handgrip strength of both hands (+7.4% and +11.4%, respectively, p < 0.05). The dynamics of motor quality testing results showed significant improvements in endurance (−7.8% time in 3000 m running), agility (−12% in shuttle run 4×9 m), speed-strength abilities (+9.5% in standing long jump), flexibility (+63.2%), and trunk muscular endurance (+29.8%). Conclusions. The proposed functional training program is an effective means of improving the physical condition of men in the first period of adulthood. Its structured design (adaptive, developmental, functional, integration stages) ensures safe load progression, promotes the development of basic physical qualities, improves morpho-functional characteristics, and fosters a stable motivation for regular physical activity.