Exercises built around the things you do every day, so daily life feels easier.
This page is for you if your goal isn't a six-pack but carrying groceries up the stairs, lifting a grandchild, or getting up off the floor without a struggle. Functional training is one of our coaches' specialties. HipTrain is live 1-on-1 training over video with the same coach each time, from about $14 a session, and your first session is free.
Your daily life is the goal, so train for it. Mayo Clinic describes functional fitness exercises as training your muscles to work together for daily tasks, by copying common movements you do at home, at work or in sports. A deadlift, for example, trains the same muscles you use to pick something up off the floor. Mayo also notes that these exercises emphasize core stability.
Strength shows up in how you move. The American College of Sports Medicine's 2026 position stand on resistance training looked at outcomes like walking speed, balance and stair climbing, and found that regular strength training supports physical function across adulthood. Functional training is strength training aimed squarely at those things.
Your home is the perfect gym for it. In a gym, you practice on machines. At home, on video, your coach can have you practice the real thing: standing up from your own couch, stepping onto your own stairs, lifting your own laundry basket. That's a big plus of online training that people don't expect.
A coach spots the habits behind the strain. Maybe you lift with a rounded back, or push off a chair with your arms because your legs are weak. A coach watching live can spot it, explain it and help you build a better way. Guidelines from the CDC suggest strength work at least 2 days a week, and functional sessions are a practical way to get there.
Here's an example of a 30-minute functional session for someone who finds stairs and getting up from the floor hard. You'll use a sturdy chair, a step or stair, and a bag or basket with a few things in it.
This example uses two 30-minute live sessions, each built around everyday tasks.
"Miranda, is highly professional. I am 68 years old, she is VERY patient with me, Most importantly I am making progress." (Douglas H., Google review)
"I've been working out with Gonza and Ángel on Hiptrain 3 times a week and I must admit that it's one of the best investment in myself. My trainers are very knowledgeable and patient." (Viviene, Google review)
The sample week above is the two-a-week 30-minute plan: $119.99 a month for a little more than eight sessions, or about $14 a session. Want longer sessions? Two 60-minute sessions a week is $219.99, or about $25 each. The first session is free, with no credit card.
HipTrain is HSA / FSA eligible. IRS Publication 502 says exercise generally counts as a medical expense only when it's for a specific medical condition, so your plan may ask for a Letter of Medical Necessity. Check your plan first.
For comparison, Thumbtack reports in-person trainers cost $40 to $100 an hour nationwide, with a $55 average.
If you've had a recent fall, surgery or injury, and your doctor has referred you to a physical therapist, start there. Our coaches are certified personal trainers, not physical therapists or doctors. If you want sport-specific training with gym equipment, like sled pushes or cable machines, a gym trainer in person is a better fit. HipTrain is also live at a set time, so a self-paced app suits people who'd rather work out whenever. And we're smaller than the big apps, with 29 App Store ratings against their thousands.
It's exercise that copies how you move in real life, like squatting to sit, hinging to lift, stepping up and carrying. The goal is to make everyday tasks easier and safer.
Many older adults like it because it practices exactly what they want to keep doing. Check with your doctor if you have health conditions. Our page for seniors and our balance training page go further.
It overlaps a lot. Strength training builds muscle, often one area at a time. Functional training uses that strength in whole-body moves that match daily tasks. Your coach can blend the two. See strength training.
Yes. A chair, a bit of floor and a bag with some cans in it covers almost everything. If you have stairs, your coach may use them too.
Want daily life to feel a little easier? Try your first session free. No credit card needed.