Here's how you can assess your progress in Functional Training using key metrics.

“If you’re not assessing, you’re guessing.” Assessments take the guess work out of programming and inform you of the areas that need work, their priority, and indicate if you are making progress or need to pivot.

To prescribe a bespoke training program, it's essential to: - Assess initial strength and flexibility. - Evaluate cardiovascular endurance. - Track anthropometric measurements. - Screen for movement deficiencies. - Involve clients in planning assessments that are suitable for them. Establishing these baseline metrics not only provides a clear starting point but also ensures personalised training plans that optimise progress and minimise contraindications.

You cannot determine how much you have improved if you do not know where you started. To track your progress and to know where you need to go you need to establish your starting point/baseline metrics. You can record the weight, repetitions, and sets of movements to have a set of numbers to compare to in the future. It is also important to document other factors such as how you feel during and after an exercise/movement, what was challenging and what was easy. Determine a time frame such as 6 weeks where you go back and revisit the assessment items. Checking back in on these assessments can help determine the progress made, the changes that need to be made, etc.

Start by establishing baseline metrics to assess your progress in functional training. Measure your current strength, flexibility, and endurance using tests like the Functional Movement Screen (FMS) or basic performance benchmarks. For example, record your max push-ups, squat depth, and plank time. These initial measurements provide a starting point to track improvements and set realistic goals.

1. Performance improvement: Measure changes in strength, flexibility, endurance, and other physical abilities through regular assessments and testing. 2. Client satisfaction: Solicit feedback from clients to gauge their satisfaction with your training programs, communication, and overall experience. 3. Retention rate: Track the number of clients who continue to train with you over time to assess the effectiveness of your programs and client relationships. 4. Referral rate: Monitor the number of new clients who are referred to you by existing clients as an indicator of your reputation and the quality of your services.

Monitor your strength gains to evaluate progress. Use consistent exercises, such as squats, deadlifts, and push-ups, to measure improvements in weight lifted or reps completed. For instance, track your ability to increase the weight of your deadlift over time. Documenting these gains shows tangible progress and helps adjust your training program to keep challenging your muscles.

Strength gains are a great indicator of progress in your functional training routine. A couple (there are a lot more than this!) of great functional exercises to monitor are deadlifts, squats, hex bar bead lifts, row, overhead press and they farmer carry. These are all really functional to everyday life. As you get stronger with your squats, are you noticing you can stand up from your couch with no hands? As you lift more weight with your deadlift, are you finding it easier to pick up your toddler? Are those groceries easier to carry now that you added a farmer carry into your routine? Strength gains are key to a good functional training program.

Progress in functional training emphasizes the ability to control and move the body through space rather than just lifting weights. Key exercises for monitoring progress include deadlifts, squats, hex bar deadlifts, rows, overhead presses, and farmer carries. These movements engage multiple muscle groups and mimic real-life activities, promoting functional strength, mobility, and stability. Progress is measured not only by the amount of weight lifted but also by improvements in technique, range of motion, and overall performance in these functional exercises. By focusing on mastering these movements, individuals can enhance their functional fitness and excel in everyday activities with greater ease and efficiency.

Assess movement quality to ensure functional improvements. Evaluate your form and technique in various exercises, noting any improvements or persistent issues. For example, track your ability to perform a squat with proper alignment and depth. Enhanced movement quality indicates better muscle coordination, balance, and reduced injury risk, essential for functional fitness.

Incorporating tests such as the timed mile run, plank holds, and circuit training into functional training programs offers a comprehensive approach to assessing endurance and resilience. The timed mile run evaluates cardiovascular endurance, while plank holds target core stability and muscular endurance. Circuit training challenges overall endurance and recovery capabilities through high-intensity exercises. By integrating these tests, individuals can track progress, pinpoint areas for improvement, and customize workouts to enhance endurance and resilience. This holistic assessment ensures a well-rounded approach to functional training, optimizing performance and promoting overall fitness and well-being.

Track endurance levels by measuring how long you can sustain activities or how quickly you recover. Use tests like the timed mile run, plank holds, or circuit training routines. For instance, monitor how your time improves in completing a high-intensity interval training (HIIT) session. Increased endurance means your cardiovascular system is becoming more efficient, supporting overall fitness.

I always try to stress how important injury prevention is to my clients. Yes, we all want to move better, be stronger and be able to do things a little longer but if we get injured or have pain we wont be able to do anything! I always take note of clients pain and discomfort and it is something we reflect on frequently. If the pain is due to overuse, underutilized muscles, compensation or poor form, proper functional training should help over time. It is important to know when to refer out for pain. Have a PT's information that you trust to refer clients . When I have clients in PT and training (with my clients permission) I am always in contact with PT. This helps me plan accordingly and keep us heading in the right direction.

The primary goals of functional training include reducing the risk of injury by strengthening muscles and joints used in everyday activities, improving movement patterns, and enhancing technique under professional guidance, such as from a sports physiotherapist. By focusing on exercises that mimic real-life movements and activities, functional training helps individuals develop strength, stability, and flexibility in a way that translates directly to their daily lives and sports performance. Additionally, working under the supervision of a qualified professional ensures proper form and technique, minimizing the risk of injury and maximizing the effectiveness of the training program.

Evaluate your progress by monitoring injury prevention. Track any occurrences of pain or injuries and their frequency. For example, if you used to have recurring lower back pain that diminishes as your training progresses, it indicates improved core strength and stability. Fewer injuries reflect better training techniques and a balanced fitness program.

Assess how functional training improves your daily life. Note any changes in how you perform everyday tasks, such as lifting groceries, climbing stairs, or playing with your kids. For example, if you notice it's easier to carry heavy bags or you experience less fatigue, it shows your training is translating into practical, real-world benefits.

Consider additional factors like consistency, nutrition, and recovery. Track your adherence to workout schedules and ensure you’re fueling your body with a balanced diet. Evaluate your sleep patterns and recovery strategies. For example, consistent exercise, proper nutrition, and adequate rest enhance overall performance. Addressing these holistic aspects ensures comprehensive progress in your functional training journey.

Aaand, let's not forget: Just looking in the mirror will tell you that your trainings have paid off! Of course, you can make it more tangible by using a BIA or body scan to measure your muscle mass and fat mass.