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Functional training creates a healthy, well-conditioned body. Specifically, functional training helps you develop kinesthetic awareness and body control, will improve your posture and balance, thus decreasing your risk for injury and improving your athletic performance. Moreover, functional training will positively affect your spinal health and make your movement more efficient. People who use functional training tend to have a more balanced musculature, tight abdominals, and a generally toned appearance. Functionally trained muscles are a solid foundation upon which you can then layer traditional strength training if there are specific body parts your want to build. Always perform functional training first, since your nervous system will be most fresh and responsive, and traditional strength training afterward.