From Assessment to Action: Using Movement Screens to Guide Your Training

Alright, so you’ve gone through a functional movement screening and now you’re staring at this scoresheet wondering, “What the heck do I do with this information?” Trust me, I’ve been there. After three decades of helping folks select and use exercise equipment, I’ve seen too many people get screened and then… nothing. https://www.rushwalter.com/top-15-functional-fitness-exercises-for-everyday-strength/ The assessment collects dust while old habits continue. Let’s not let that happen to you!

The first time I had my movements analyzed, I was honestly a bit defensive. My squat scored a measly 1 out of 3, and my shoulder mobility was different on each side. I almost tossed the results in the trash! But instead, I decided to swallow my pride and use that information. It completely transformed my approach to fitness and how I guide my customers.

Your movement screen isn’t just a report card – it’s a roadmap. Look at your lowest scores first. These are your “limiting factors,” and addressing them will give you the biggest bang for your buck. https://www.rushwalter.com/7-day-holistic-functional-fitness-program-for-beginners/ For example, if your deep squat scores poorly, focusing on ankle mobility, hip flexibility, and core stability will improve not just squatting but nearly everything else you do. My weakness was in my core and I was able to improve within a week of beginning to address the issue.

I had this client, Paige, who came in looking for the perfect elliptical to solve her knee pain. Her movement screen revealed that her knees were just victims – the real culprits were stiff ankles and weak hips. Instead of spending thousands on equipment that wouldn’t fix the problem, we first addressed those movement limitations. Three months later, she could use ANY elliptical without pain. That’s the power of assessment-guided training!

One mistake I see all the time is people rushing to correct everything at once. Patience is key here, folks. Pick 2-3 corrective exercises that address your biggest limitations and do them daily. Consistency with a few targeted movements beats throwing twenty different exercises at the problem. Your body needs time to relearn proper movement patterns.

Here’s a practical tip: incorporate your corrective exercises into your warm-up routine. I started doing ankle mobility drills and hip openers for 5-10 minutes before every workout. It felt like a game-changer! These movements prepare your body for the training ahead while simultaneously addressing your limitations. Talk about efficient use of time!

The coolest thing about using functional movement screening to guide your training is watching how the improvements cascade. I remember working with a high school basketball team that invested in our equipment. Their coach was smart – he had them all screened first. One kid couldn’t do a proper push-up to save his life, scoring a 1 on trunk stability. After six weeks of targeted core work, not only did his push-up improve, but his shooting percentage went up too! Everything’s connected.

One thing that gets overlooked is reassessment. Your body isn’t static – it adapts and changes. I recommend rescreening every 8-12 weeks to track progress and adjust your approach. https://www.rushwalter.com/how-to-design-your-own-holistic-functional-fitness-routine/ I’ve seen people fixate on the same corrective exercises long after they’ve resolved the initial problem, missing new issues that have emerged. Regular checkups keep you on the right track.

Equipment selection should absolutely be influenced by your movement screen results. If shoulder mobility is your weakness, that fancy cable machine with positions that demand extreme ranges of motion might not be your best first choice. I always tell customers to match their equipment to their current abilities while working to expand their movement capacity.

I made a big mistake early in my career of ignoring my own movement limitations. I kept loading weight on a barbell despite having poor hip mobility. My lower back paid the price, and I was sidelined for months. Now I preach what I practice – quality movement first, then load. Fixing your movement patterns might seem boring compared to intense workouts, but it’s the foundation everything else builds upon.

Speaking of foundations, don’t neglect breathing patterns identified in your screen. https://www.rushwalter.com/breathing-techniques-to-enhance-your-functional-fitness-performance/ Lots of people miss this, but dysfunctional breathing can undermine even the best exercise program. I noticed many clients holding their breath during simple movements, which increases tension and restricts motion. Simple breathing drills can make a surprising difference in overall movement quality.

The beauty of using movement screens to guide training is the individualization. Cookie-cutter workout programs are yesterday’s news. https://www.rushwalter.com/bodyweight-vs-weighted-functional-fitness-exercises-which-is-right-for-you/ Your body has its own unique story – areas of brilliance and blind spots. When you tailor your approach to your specific needs, results come faster and last longer. I’ve outperformed gym buddies half my age because my training addresses MY body, not some generic idea of fitness.

After decades in this industry, I’ve come to believe that movement quality is the most underrated aspect of fitness. People chase calories burned or pounds lifted, but smooth, pain-free movement is what keeps you in the game for life. The equipment in my own home gym was carefully selected based on my movement profile – supporting my strengths while allowing me to work safely on my limitations.

Remember this: your movement screen results aren’t a judgment – they’re information. Valuable information that can save you years of frustration and injury. Use them as your guide, be patient with the process, and watch how your body transforms. That’s when exercise becomes not just effective, but downright enjoyable!

Thanks for reading this fitness blog. Please contact us when we may help you improve your strength, endurance, and flexibility with Rush Fitness Tools, and or other exercise direction we may provide. I hope you enjoy a healthy day, Walter