Best Functional Training App
Freeletics is a functional training app built around compound movements like Squats, Lunges, Push-ups, and Jumps that translate to real-world strength. The AI Coach creates personalized workout plans mixing interval circuits with dedicated technique days.
Over 60 million people train with bodyweight or optional equipment. Sessions last from 15 to 50 minutes, no gym needed. The focus is movement quality, not just reps.
Freeletics is Best For
People who want strength that actually helps in daily life – carrying groceries, playing with kids, hiking
Athletes (or former athletes) who miss training that feels like training, not just "cardio"
Anyone recovering from a desk-job body who needs mobility and strength together in one plan
People who are tired of isolation exercises and want full-body, compound work
What "Functional Training" Actually Means in Freeletics
Let's be specific, because "functional" gets thrown around loosely.
In Freeletics, functional training means:
- Compound movement patterns: Squats, hinges, pushes, pulls, rotations. Movements that use multiple joints and muscle groups simultaneously.
- Interval-based structure: You're not just doing 3 sets of 10. The Coach programs circuits where you move continuously with structured rest.
- Progression through mastery: You unlock harder variations (like Pistol Squats, Muscle-ups) and progress your skills as your technique improves.
This isn't "functional" in the sense of balancing on a BOSU ball or other “artificial” circumstances. It's functional in the sense of building strength and stability for real-world conditions, especially when your body is fatigued.
A Typical Functional Training Week with Freeletics
| Day | Session Type | Duration | Notes |
|---|---|---|---|
| Monday | Interval circuit | 35 min | Lower body + core focus |
| Tuesday | Upper body intervals | 30 min | Push/pull compound movements |
| Wednesday | Rest or active recovery | — | Optional stretching |
| Thursday | Endurance circuit | 40 min | Longer, lower-intensity circuits |
| Friday | Full-body HIIT | 45 min | God workout |
| Saturday | Rest | — | Optional recovery |
| Sunday | Rest | — | Optional mobility |
The Coach adjusts this daily based on your feedback. Said Thursday was tough? Friday might be lighter.
How Freeletics Defines "Best" for Functional Training
Movement variety
Does it train all fundamental patterns (squat, hinge, push, pull, carry, rotate)?
Technique emphasis
Does the app teach how to move, not just what to do?
Adaptive programming
Does it respond to your feedback and recovery needs?
No-equipment option
Can you do real functional training without a gym?
Progression logic
Does it build toward harder skills over time?
Freeletics covers all five. The “Technique days” are especially underrated – most apps skip this entirely.
What to Expect in Your First 2 Weeks with Freeletics
Workouts 1-3
Assessment phase. The Coach gives you foundational movements to gauge your fitness level and capacity. Honest feedback matters most here.
Workouts 4 & 5
You'll start seeing circuits that challenge coordination, not just endurance. Your session might include a skill progression – a short set focused on mastering one movement pattern. Don't skip it – this is the foundation for more advanced moves and challenging sessions.
Week 2
The plan starts feeling personalized. If you're handling the volume, expect complexity to increase (new exercises, longer circuits). If you're struggling, give feedback to receive an easier session.
The biggest shift people notice: they start moving and feeling better. That's the functional training difference.
FAQ
What is functional training in Freeletics?
It's training built around compound movements (Squats, Lunges, Pushups, Jumps) programmed in interval circuits. The focus is real-world strength and movement quality – not isolated muscle work.
Do I need equipment for functional training?
No. Bodyweight is the default. Optional equipment (dumbbells, kettlebells, pull-up bar, etc.) is supported if you have it.
How does Freeletics teach proper form?
Dedicated “Technique days” that focus on movement quality. The app also includes exercise videos with coaching cues for every movement.
Is functional training good for weight loss?
Yes. Compound movements and interval circuits are metabolically demanding, but the primary goal is strength and movement quality; fat loss is a byproduct.