You're committed to functional training. How can you ensure you're making progress?

1 Set SMART goals

Before you start any functional training program, you need to have a clear idea of what you want to achieve and how you will measure it. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. For example, a SMART goal could be to increase your squat depth by 10 cm in 12 weeks. This goal is specific (squat depth), measurable (10 cm), achievable (with proper training and recovery), relevant (to your functional fitness), and time-bound (12 weeks). Having SMART goals will help you stay focused, motivated, and accountable.

2 Choose relevant tests

To assess your progress with functional training, you need to choose tests that match your goals and reflect your functional abilities. For example, if your goal is to improve your core stability, you could use the plank test or the McGill torso test. If your goal is to enhance your agility, you could use the T-test or the shuttle run test. If your goal is to boost your power, you could use the vertical jump test or the medicine ball throw test. Choose tests that are reliable, valid, and easy to perform and repeat.

3 Record your results

Once you have your tests, you need to record your baseline results and track your improvements over time. You can use a notebook, a spreadsheet, an app, or a fitness tracker to log your data. Make sure you record the date, the test name, the test score, and any other relevant information, such as your mood, sleep, nutrition, or recovery. Recording your results will help you see your trends, identify your strengths and weaknesses, and adjust your training plan accordingly.

4 Compare with yourself

The most important thing to remember when measuring your progress with functional training is to compare with yourself, not with others. Functional training is not a competition, but a personal journey. Everyone has different goals, abilities, and challenges. What matters is that you are improving from your own starting point and moving closer to your own desired outcome. Don't let other people's numbers or opinions distract you or discourage you. Focus on your own growth and celebrate your own achievements.

5 Seek feedback

Another way to ensure you're making progress with functional training is to seek feedback from others who can help you improve. This could be a coach, a trainer, a physiotherapist, or a friend who has more experience or knowledge than you. Feedback can help you correct your technique, optimize your program, overcome plateaus, and prevent injuries. Seek feedback that is constructive, specific, and supportive. Don't be afraid to ask questions, learn from mistakes, and try new things.

6 Enjoy the process

Finally, don't forget to enjoy the process of functional training and the benefits it brings to your life. Functional training is not only about numbers and tests, but also about how you feel and function. Functional training can help you increase your energy, confidence, happiness, and well-being. It can also help you prevent or reduce pain, stress, and chronic diseases. It can also help you perform better and have more fun in your hobbies, sports, and activities. Enjoy the process of functional training and the progress you make along the way.

7 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?