How can you identify areas for improvement in your functional training?

1 Assess your goals

Before you start any functional training program, you should have a clear idea of what you want to achieve and why. Do you want to improve your posture, balance, coordination, or endurance? Do you want to prevent or recover from an injury, or prepare for a specific sport or event? Having a specific and realistic goal will help you choose the right exercises, intensity, frequency, and duration for your functional training.

2 Test your baseline

To measure your progress and identify your strengths and weaknesses, you should perform some functional tests before you begin your training. Functional tests are exercises that mimic the movements and demands of your daily life or sport, and evaluate your ability to perform them safely and efficiently. For example, you can test your core stability with a plank, your lower body strength with a squat, your upper body power with a push-up, or your mobility with a lunge. You can use a timer, a tape measure, a scale, or a mirror to record your results and compare them over time.

3 Monitor your technique

One of the most important aspects of functional training is to perform the exercises with proper technique and alignment. This will ensure that you target the right muscles, avoid unnecessary stress on your joints, and prevent injuries. You should always pay attention to your breathing, posture, core activation, and range of motion, and adjust your form as needed. You can also use a mirror, a video camera, or a trainer to check your technique and get feedback.

4 Vary your routine

Another way to improve your functional training is to add some variety and challenge to your routine. This will prevent boredom, plateaus, and overuse injuries, and stimulate your muscles, nervous system, and metabolism. You can vary your routine by changing the exercises, the equipment, the order, the reps, the sets, the tempo, the rest, or the intensity. You can also try different modalities, such as circuit training, interval training, or HIIT, to enhance your cardiovascular fitness and calorie burn.

5 Listen to your body

Finally, you should always listen to your body and respect its signals. Functional training can be demanding and rewarding, but it also requires recovery and adaptation. You should not train too hard, too often, or too long, and you should balance your functional training with other activities, such as stretching, foam rolling, or yoga. You should also pay attention to any pain, discomfort, or fatigue, and seek professional advice if needed. Remember that functional training is not a competition , but a way to improve your health and quality of life.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?