Question

Using adjustable dumbbells at home takes time changing the weights, I have no spotters and sometimes (when lifting heavy) it's difficult to get into position.

So I thought maybe a functional trainer gym would be a good option as they are so flexible that I could do a good workout for almost every body part. Something like Keys Functional Trainer looks OK, however, I never seem to find any decent reviews.

So, help me out - what's the 'low-down' on functional trainers?

Answer

Functional trainer machines are a new design concept in strength training that are primarily geared toward core strength, stability, balance training and sports performance moves with an emphasis on balancing a load (weight) in 3-dimensional space.

That's not to say you can't use a functional trainer for muscle building or heavier weight training, because you certainly can, it's just a lot harder than using free weights because the machine isn't specifically designed for it (if you do plan on performing heavier weight training on a functional trainer, you have to add a good adjustable weight bench so you can lift from a solid and stable base).

Personally, I wouldn't get a functional trainer if you're really into bodybuilding because it can be difficult to push really heavy weights due to the design of the machine. Anytime you have to balance weights by using stabilizer muscles (think smith machine bench press vs. barbell bench press) the raw amount of weight you can lift goes down significantly.

The other drawback to functional trainers is that you can't do a proper squat or leg press on them. The weight stack is too light and it's near impossible to get into the proper body position by using handles with cables.

On the plus side, functional trainers are extremely versatile,  you can literally perform hundreds of strength and core exercises on them. The compact design also lends itself to easy placement in a home setting as one of these units can be tucked into a corner and won't dominate an entire room like multi-station gyms do.

I've seen the Key's Functional Trainer in person but did not have a chance to workout on it, but based on the other Keys Fitness Equipment I've used I wouldn't hesitate to invest in one. The only thing that may hold me back from getting the Keys KF-FT functional trainer is the high $2000 price tag.

Here's the functional trainer I do recommend for core, stability and balance training at home.