Functional muscle training: Jason Momoa’s alternative to stay fit

We can achieve muscle growth without gym machines. For that we must stick to functional muscle training; like the one proposed by Jason Momoa.

Last update: June 22, 2022

Jason Momoa does functional muscle training and thus achieves the body of Aquaman. Nothing more? It seems so, to a large extent.

While it is true that sets with external weights that mechanically stimulate muscle fibers are ideal for hypertrophy (for larger muscles), calisthenics and functional training are not far behind. In fact, there are many practitioners of these two disciplines who hold a core Worked out and voluminous biceps.

As has become customary among celebrities who play superheroes, part of their social media posts consist of showing how they prepare for the roles. So we have learned that Jason Momoa is based on the functional.

What is functional muscle training?

You may have seen in front of a gym that “functional classes” are offered. Or that you’ve read an article like this, in which it is said that Jason Momoa does functional muscle training instead of traditional machines.

But what is this modality? As its name indicates, it is a regulated and serial exercise whose purpose is to improve physical condition for daily “functions”.

This means that the plan does not aim to have aesthetic muscles, but useful for everyday life. That is why the movements that are proposed have a clear orientation towards the multiarticular, as we will explain later. And balance is also stimulated, since it is an essential quality from the moment we wake up until we go to bed at night.

Now you may be getting it better. Jason Momoa’s Functional Muscle Training Will Give You Bigger Muscles, But it should also make you more efficient when performing daily tasksof those simple ones, like bending over, reaching for a distant object or just walking.

The main characteristics of functional training

If we had to summarize those characteristics of the “functional” that make it special, different from other plans and with clear practical application, we would say that they are the following:

  • Train several muscles at once: this is what we mentioned earlier as multiarticular. Instead of just working the biceps with a routine, what we do is mobilize the entire upper limb. Why? Because in real life we ​​need the shoulder and elbow joints to reach a tall object, for example.
  • It uses concentric and eccentric movements: everyday activities almost always require full extension of the muscles and complete relaxation. This is how we work almost all day. This is known as concentric movement Y eccentric in strength training. With machines we can be tempted to only do one of these phases, that is, just contract and return “halfway” with the weight, for example. The functional prioritizes complete movements, which initiate, contract, maintain, relax and return to the initial position.
  • Proposes unilateral works: functional muscle training attempts to promote balance. And it is essential for daily life. For that, exercises with only one side of the body loaded with some weight are proposed. In this way, we are forced to compensate for the force so as not to fall. This stimulates our sense of orientation in space and strengthens the core indirectly, since a large part of the tension of the fibers that support our posture resides there.

Jason Momoa’s Favorite Functional Muscle Training Exercises

The actor has spread on social networks what his main exercises are. It doesn’t mean they are the only ones. But it is interesting to review these options that he has made known and that can serve as a guide for those who start in the functional modality.

bulgarian squat, bulgarian squat or split squat

This squat uses one leg behind, usually on a bench or something elevated. In this way, the front leg performs the movement of ascent and descent in a kind of imbalance.

A kettlebell can be added to the set to add complexity. There are also variants with bars to hold while the movement is executed.

Momoa performs 6 sets of 10 repetitions for each leg. Which is equivalent to 120 complete movements.

[embedded content]


Climbing is a discipline in itself. It exists in its variant indoorsin the arenas equipped for this purpose, as well as in its alpine version, outdoors (on rock or ice).

Jason Momoa is a regular climber. In this way, multiarticular movements are a rule, since each extension to reach a prey or a reliable grip usually involves different muscles.

In turn, climbing requires a core sign. Much of the time you need to be in constant, isotonic contraction of the abdominal muscles to bring the trunk closer to the wall and balance the counterweight of gravity.

There are more and more lectures in cities that offer suitable spaces to take advantage of the benefits of climbing.

Medicine ball

The use of the medicine ball is a functional alternative to traditional weights. The object allows more multiarticular dynamics, with the need for balance and with a powerful work of the core.

The balls have different weights and can be used to throw yourself, to throw a partner, to rotate the axis of the trunk with them and feel centrifugal pressure. There are those who regulate the movements to make them slowly. Others prefer explosiveness.

Either way, it is a versatile tool that fits very well into functional plans. Also not to be underestimated is the precision required of the hands to hold the dial, which adds to the training of the wrists and fingers.

The medicine ball is increasingly found in gyms. It is an interesting replacement for conventional dumbbells.

Outdoors, contact sports and yoga for the Aquaman physique

Jason Momoa does functional muscle training, but he is also a fan of outdoor sports. Along with climbing, when the weather is hot and the sea is nearby, he enjoys surfing.

Boxing is another of his usual activities. The physical benefits of those who train this discipline are well known, because it is not just about discharging anger. In fact, the actor is a yoga practitioner, which anyone would put at the antipodes of a ring. However, the combination provides power in the fibers, as well as flexibility.

Don’t have the time to replicate all the activities of Aquaman? Start with functional training. It is exercise for everyday life. Nothing better than being more efficient in what we do every day.

You might be interested…