What do you do if you want to accurately assess your progress in Functional Training?

1 Set Goals

Setting clear, measurable goals is fundamental to tracking progress in functional training. You might aim to improve your strength, endurance, mobility, or a specific skill. Ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound (SMART). By periodically reviewing these goals, you can determine if your training program is effective or if it needs adjustments. Remember, progress isn't just about lifting heavier weights; it's about enhancing your overall fitness and ability to perform daily tasks with ease.

2 Track Workouts

Documenting each workout is a powerful way to monitor your functional training progress. This can be as simple as keeping a workout journal or using a digital app. Record the exercises, sets, reps, and weights used, as well as how you felt during the workout. Over time, this data provides valuable insights into your strength gains, endurance levels, and overall performance. It also helps you identify patterns or plateaus in your training and adjust accordingly.

3 Perform Tests

Periodic testing is essential for gauging your functional fitness levels. You might perform tests that measure your maximum strength, power output, cardiovascular endurance, or mobility. For example, a timed circuit of functional exercises can reveal improvements in your endurance and strength. Repeating these tests every few months will show you concrete evidence of your progress and areas that may require extra attention.

4 Monitor Mobility

In functional training, mobility is as important as strength or endurance. Assessing your range of motion in various joints can indicate how your mobility is improving. Simple tests, such as the deep squat or the shoulder reach, can be done regularly to track changes. Increased mobility not only signifies progress in your functional training but also contributes to better posture, reduced injury risk, and improved performance in daily activities.

5 Listen to Your Body

Paying attention to how your body feels is an often underrated aspect of assessing progress. Functional training should lead to feeling stronger and more capable in your everyday life. Notice if daily tasks become easier or if you experience less fatigue after a long day. These qualitative measures are just as valid as the quantitative data from tests and workouts. If you're feeling better, moving with more ease, and have more energy, it's a sign that your functional training is paying off.

6 Seek Feedback

Finally, getting feedback from a coach or a workout partner can provide an external perspective on your progress. They can observe your form, offer suggestions for improvement, and help you stay accountable to your goals. Constructive feedback can motivate you to push through plateaus and continue making strides in your functional training journey. It's also an opportunity to celebrate the progress you've made, reinforcing the positive aspects of your training regimen.

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?