What are the most important considerations for functional testing in overall health and wellness?

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Using body composition as an example, it's crucial not to rely solely on the scale. While weight is a measure we often turn to, it represents only a small fraction of the full story. BMI, while still useful for many in the general population, falls short in distinguishing between body fat percentage and muscle mass. Two individuals may share similar weight and BMI but have different body compositions for various reasons. For a more accurate understanding of your body composition, consider methods like a DEXA scan. This comprehensive approach provides insights into: → Visceral fat → Body mineral density → Lean muscle: → Fat distribution: These factors contribute to a more nuanced and precise view of your overall body composition.

Depending on the individual you're working with, you can select from a variety of tests to determine the right functional training protocol for a client. A lifter with a robust training background looking to improve overall strength might benefit best from a 1RM strength test on Bench Press, Squat or Deadlift. A general population client with a history of injuries might benefit from an FMS screen. A client or athlete with poor posture and a history of chronic pain might benefit from a postural restoration/joint range of motion assessment. Selecting the test usually involves just 1-2 options, no need to complicate this process.

When testing it's important to follow the guidance of a professional to ensure the tests are conducted efficiently and effectively. This removes doubt and ensures the data can be trusted and used to build a positive action plan. Cheating on these tests is at detriment to yourself and yourself only so please do not do it.

If you don't have a professional to relay the correct information and explain test result data then please make sure you study online to understand exactly what you're seeing. Health and fitness is so subjective and so all of your personal variables MUST be taken into account. Although there are best practice for taking the test, the results will vary based on the individual and their genetics and lifestyle. This must be taken into account.

Reassessing your chosen test is a great way to measure progress and reinforce client adherence. For many clients, progress in functional training might not always manifest on the scale or in the mirror. But if a client can see that their range of motion or competency in a given movement has improved, it's a great way to keep them engaged and actively continuing in the training process. I usually make a habit of testing and retesting every 2-3 months -- this is usually an adequate timeframe for results to manifest and for real, tangible changes to come about physiologically. Creating an expectation for clients around retesting can also fuel motivation

I would go so far as to say don't even bother taking the test once if you are not going to repeat it. The main goal is to measure progress and we need 2 points to take a measurement.

Periodically retest to ensure you're improving, or at least not regressing. Although one test can be useful, you need to rule out that this wasn't an anomaly and en sure you're optimising your health if needed based on the initial result. It takes time and energy, but it's a necessity so get it done!

There are many benefits but some of the most impactful include: Personalized Insights: Functional testing provides a level of precision that allows you to look under the hood and examine various biomarkers to truly understand how your body is operating (and where support may be needed). Tangible Benchmarks: What gets measured gets managed. Functional testing establishes a baseline for measurement and tracking. This can serve as a positive feedback loop in your daily habits and behaviors. Better Decision Making: The future of health is about precision and efficiency. Functional testing provides an added sense of autonomy and agency, along with the ability to be more proactive with your health.

In ,my experience of working with over 700+ clients 1-1, test provide a fantastic source of motivation. It's a new challenge that can take mental fatigue out of training. They can also be fun, believe it or not. I had some of my best interactions with clients during tests. It's all about the environment, the people and the correct execution of the test.

Functional training has seen a surge in popularity since 2020 and is a great way to ensure your body is balanced. Balance is a key word. Can you run, lift heavy, balance well and do all of these without injury? Here's my structure for functional training when approaching this with my clients; - Stretching/Yoga - Zone 2 HR - Long(cardio) - Zone 5 - Intervals (cardio) - Heavy lifting (3 reps up to 20 reps) Build these into your week in the capacity that works around your schedule for optimum functionality

There are a lot of tests available, and the majority of them are valuable. However, the average person who is just getting into testing may become easily overwhelmed without some sort of structure and strategy. Therefore, two simple questions to provide direction are [1] Why and [2] What. Why are you testing? What are you testing for? These two questions offer clarity along with something tangible to aim for. Now, you can systematically start seeking tests and assessments based on your specific strategy and interests.