Your First Month of Natural Movement Training
Newby’s and experienced fitness oriented folks will appreciate the very first day of natural movement training. You may be like the 53-year-old accountant who hadn’t exercised regularly in over a decade, he walked into our session convinced he was “too out of shape” to do anything meaningful. https://www.rushwalter.com/holistic-strength-training-for-beginners/ Within ten minutes, I had him bear crawling across my studio with surprising grace, transitioning into deep squats, and balancing on one foot with growing confidence.
“I can’t believe I’m doing this,” he said, slightly out of breath but grinning widely. “I thought I’d need months of preparation before attempting anything this challenging.”
By the end of that first session, he had discovered that his body already knew how to move naturally – it had just been waiting for permission to remember. That transformation from self-doubt to capability in a single hour perfectly captures what makes the first month of natural movement training so extraordinary.
Your body doesn’t need to be “prepared” for natural movement. https://www.rushwalter.com/what-is-holistic-strength-training-guide-to-mind-body-fitness-in-2025/ It’s been ready your entire life.
Week 1: Awakening Your Movement Memory
Days 1-2: Rediscovering Your Foundation Your first two days aren’t about building fitness – they’re about reconnecting with movement patterns your body performed effortlessly as a child. Start with what I call “movement archaeology,” exploring forgotten capabilities buried beneath years of sedentary living.
Begin with simple squatting. Find the deepest comfortable squat position you can manage and simply hold it for 30 seconds. Don’t worry about perfect form or impressive depth – focus on how it feels to be in this position that humans have used for thousands of years.
Next, explore getting down to and up from the ground. Notice how your body naturally wants to move during these transitions. https://www.rushwalter.com/primal-movement-reconnecting-with-natural-human-motion/ There’s no “right” way – your body will find the most efficient path based on your current mobility and strength.
End these exploratory sessions with basic balance challenges. Stand on one foot for as long as comfortable, then switch. Notice which foot feels steadier, how your arms want to move for balance, and how your attention shifts when you’re challenged to maintain stability.
The goal isn’t performance – it’s awareness. You’re reestablishing communication with your body and discovering what feels natural versus what needs attention.
Days 3-4: Introduction to Crawling Patterns Most adults haven’t crawled since toddlerhood, so reintroducing quadrupedal movement often feels foreign initially. Start with simple tabletop position – hands under shoulders, knees under hips, knees of the floor about 3 inches, maintaining a straight line from head to hips. https://www.rushwalter.com/how-crawling-patterns-transform-your-strength-training/
This static position alone challenges multiple systems simultaneously. Your wrists support weight they haven’t carried in years, your core works to maintain spinal stability, and your shoulders learn to function as weight-bearing joints rather than just moving parts.
Hold tabletop position for 30 seconds, rest, then repeat 3-4 times. Pay attention to which areas fatigue first – commonly the wrists, core, or shoulders. This information guides your progression and helps identify areas needing extra attention.
Progress to gentle movement within the tabletop position. Rock forward and back, side to side, then in small circles. These movements prepare your nervous system for dynamic crawling while building strength and coordination gradually.
Days 5-7: Integration and First Flows By the end of week one, begin combining movements into simple sequences. Start with basic transitions: squat down, move to hands and knees, hold tabletop position, return to squatting, then stand up.
These transitions challenge different aspects of strength, mobility, and coordination while introducing the concept of movement flow that characterizes natural movement training. https://www.rushwalter.com/animal-flow-for-beginners-build-strength-through-natural-movement/ The goal is smooth, controlled transitions rather than fast or forceful movements.
Create a simple daily routine that includes:
- 2 minutes of squatting exploration (holding positions, gentle rocking)
- 3 minutes of crawling preparation (tabletop holds, gentle movements)
- 2 minutes of balance practice (single-leg stands, weight shifting)
- 3 minutes of transition practice (moving between positions)
Keep a simple log of how you feel before and after each session. Most people notice improved energy, better mood, and increased body awareness within the first week.
Week 2: Building Your Movement Vocabulary
Days 8-10: Advancing Crawling Patterns Week two introduces actual crawling movement. From tabletop position, lift your knees about one inch off the ground – this is called “beast position.” The challenge increases dramatically as your core must now support your body weight against gravity without knee assistance.
Most beginners can hold beast position for only 10-15 seconds initially. This isn’t a sign of weakness – it’s normal adaptation to movement patterns that haven’t been used in years. Work up to 60-second beast holds before progressing to movement.
When ready for movement, practice the cross-pattern coordination essential for crawling: move right hand and left foot together, then left hand and right foot. https://www.rushwalter.com/advanced-animal-flow-sequences-for-explosive-strength/ Start with single steps, focusing on smooth coordination rather than speed or distance.
Expect some awkwardness initially. Adult brains need time to relearn the cross-lateral coordination that was automatic in childhood. This coordination challenge provides excellent neurological stimulation that benefits all other movement patterns.
Days 11-13: Expanding Balance and Stability Build on week one’s balance work by adding dynamic challenges. Practice walking heel-to-toe along an imaginary line, stand with feet together and eyes closed, or try gentle weight shifts from foot to foot.
Single-leg standing should improve noticeably from week one. Many people double their single-leg balance time during week two as their nervous system adapts to stability challenges.
Add simple reaching movements while balancing. Stand on one foot and reach in different directions with your free leg or arms. These movements challenge stability while building the multi-tasking capabilities that real-world movement requires.
Outdoor balance practice adds beneficial complexity when weather permits. https://www.rushwalter.com/nature-as-your-gym-outdoor-functional-fitness-workouts/ Walking on grass, standing on slightly uneven surfaces, or balancing on curbs provides natural challenges that indoor training can’t replicate.
Days 14: Week Two Integration Your week two integration session should feel noticeably different from week one. Movements that felt challenging initially should feel more natural, and you should notice improved coordination and confidence.
Practice longer movement sequences: crawl forward for several steps, transition to squatting, stand and walk backward, squat again, then crawl sideways. These longer flows build endurance while maintaining the movement quality focus.
Introduce carrying challenges using household objects. Walk around while carrying books, water jugs, or laundry while maintaining good posture and balance. This practical strength training immediately transfers to daily activities.
Week 3: Discovering Your Strength
Days 15-17: Exploring Natural Resistance Week three introduces the concept that your body weight provides all the resistance needed for comprehensive strength training. https://www.rushwalter.com/fundamental-movement-patterns-in-holistic-functional-fitness/ Natural movement builds strength through complex, integrated patterns rather than isolated muscle exercises.
Crawling patterns become your primary strength training tool. Bear crawls challenge your entire body while building the kind of functional strength that transfers directly to daily activities. Progress by increasing crawling distance, adding directional changes, or crawling on different surfaces.
Push-up progressions using inclined surfaces let you adjust resistance precisely. Stairs, couches, or walls provide various angles that accommodate any strength level while building pushing strength through natural movement patterns.
Carrying exercises become more challenging as you experiment with different objects, positions, and distances. Single-arm carries challenge core stability, front-loaded carries improve posture, and uneven carries build real-world applicable strength.
Days 18-20: Movement Problem Solving Natural movement thrives on adaptability and problem-solving. Create simple obstacle courses using household furniture: crawl under tables, step over pillows, balance along couch edges, or navigate around chairs.
These challenges build confidence while developing the adaptability that characterizes natural movement. Unlike rigid exercise routines, natural movement requires constant adaptation and creative problem-solving.
Outdoor exploration adds infinite variety to movement challenges. If available, practice on different surfaces, navigate natural obstacles, or explore playground equipment designed for children but perfectly suitable for adult natural movement training.
The key is maintaining playfulness and curiosity rather than treating these as serious exercises. The joy and exploration that characterize natural movement are essential elements, not just pleasant side effects. Each of my workouts are like recess during school, I look forward to them and enjoy each one.
Days 21: Mid-Month Assessment Three weeks of consistent practice should produce noticeable improvements in strength, balance, coordination, and confidence. Take time to reassess your capabilities and appreciate the progress you’ve made.
Repeat the basic movements from week one and notice the improvements. Your squat depth has likely increased, your balance has improved, and movements that felt awkward initially should feel more natural and controlled.
Many people are surprised by how much stronger they feel without traditional strength training. Natural movement builds strength that feels useful and applicable rather than just impressive in isolation.
Week 4: Integration and Flow Mastery
Days 22-24: Complex Movement Sequences Week four focuses on creating longer, more complex movement flows that combine all the patterns you’ve practiced. These flows build endurance while maintaining movement quality and demonstrating how natural movement integrates multiple fitness components simultaneously.
Create personalized movement flows based on your preferences and strengths. Some people gravitate toward ground-based sequences emphasizing crawling and rolling. Others prefer standing patterns with balance and carrying challenges.
The beauty of natural movement is its infinite adaptability to individual preferences and capabilities. Your movement practice should feel uniquely yours while incorporating fundamental human movement patterns.
Practice transitioning between different movement planes: horizontal crawling to vertical standing, ground-based patterns to overhead reaching, forward movement to lateral challenges. These transitions build the adaptability that characterizes truly functional movement.
Days 25-27: Environmental Integration Take your movement practice into different environments when possible. Outdoor spaces provide challenges and sensory richness that indoor practice can’t match.
Grass, sand, dirt, and other natural surfaces add complexity and challenge while providing beneficial sensory input. Even simple movements become more challenging and engaging when performed on varied surfaces.
Urban environments also provide movement opportunities. Stairs, hills, parks, and architectural features can become natural training tools when approached with creativity and respect for public spaces.
The goal is developing comfort and confidence moving in various environments rather than being limited to controlled indoor conditions.
Days 28-30: Celebration and Planning Your first month conclusion should be a celebration of capability rather than just completion of a program. You’ve rediscovered fundamental human movement patterns and built a foundation for lifelong movement practice.
Create a comprehensive movement session that showcases everything you’ve learned. Flow between crawling, squatting, balancing, carrying, and transitional movements in sequences that feel natural and enjoyable.
Notice not just what you can do physically, but how you feel about movement and your body. Most people report increased confidence, better body awareness, and genuine enjoyment in physical activity by month’s end.
Plan your second month based on what you’ve discovered about your preferences, strengths, and areas for continued development. Natural movement training is a lifelong practice that continues evolving with your interests and capabilities.
Daily Practice Structure
Morning Activation (10-15 minutes) Start each day with gentle movement that awakens your body and prepares you for daily activities. This might include:
- 3 minutes of squatting and hip mobility
- 5 minutes of crawling patterns
- 3 minutes of balance and coordination practice
- 2-4 minutes of carrying or walking with attention to posture
This 15 minute morning practice energizes you while reinforcing movement patterns throughout the month. And know this activation is much more effective and healthier than coffee.
Evening Integration (15-20 minutes) End your day with more comprehensive movement practice that serves as both exercise and stress relief:
- 5 minutes of dynamic movement flows
- 5 minutes of strength-building patterns (crawling, carrying)
- 5 minutes of balance and coordination challenges
- 5 minutes of gentle, restorative movements
Evening practice helps process the day’s stress while building consistency in your movement routine.
Common First Month Experiences
Week 1: Discovery and Surprise “I can’t believe I can do this already!” Most beginners are pleasantly surprised by their initial capabilities. Movements that seemed impossible or intimidating prove to be accessible when approached naturally.
Some initial soreness in muscles that haven’t worked in years is normal and expected. This soreness indicates adaptation rather than injury and typically resolves quickly as your body strengthens.
Week 2: Challenge and Adaptation “This is harder than it looks.” The deceptive simplicity of natural movements becomes apparent as you attempt more challenging variations. Simple-looking movements reveal how much strength and coordination they actually require.
Coordination improvements become noticeable as your nervous system adapts to complex movement patterns. Movements that felt clumsy initially begin flowing more naturally.
Week 3: Confidence and Exploration “I want to try everything now.” Increased confidence often leads to exploration of more challenging movements and environments. This enthusiasm should be channeled carefully to avoid overexertion or injury.
Strength improvements become apparent as movements that were initially exhausting become manageable. This strength feels different from gym-based training – more integrated and applicable to daily activities.
Week 4: Integration and Enjoyment “This feels like play, not exercise.” The playful, exploratory nature of natural movement often makes it feel less like traditional exercise and more like rediscovered childhood play.
Movement becomes more automatic and natural. Transitions flow smoothly, and you begin moving naturally throughout daily activities rather than just during dedicated exercise time.
Troubleshooting Common Challenges
“I Feel Silly” Concerns Many adults feel self-conscious about crawling or moving in ways associated with childhood play. This psychological barrier often prevents people from experiencing the full benefits of natural movement.
Remember that these are fundamental human movement patterns that you performed naturally for years as a child. You’re not regressing – you’re reclaiming capabilities that modern life has systematically eroded.
Start practicing in private until movements feel more natural and comfortable. As your confidence builds and you experience the benefits, concerns about appearance typically fade.
Wrist and Knee Discomfort Ground-based movements can initially cause discomfort in joints that haven’t supported weight in years. This adaptation period is normal but requires attention to prevent injury.
Wrist preparation through gentle stretching and gradual loading helps prevent overuse issues. Start with shorter durations and build tolerance progressively.
Use padding (mats, towels, knee pads) for comfort during the adaptation period. Most joint discomfort resolves as technique improves and tissues adapt to new demands.
Motivation and Consistency Maintaining daily practice can be challenging as initial enthusiasm wanes and life pressures interfere. Building sustainable habits requires realistic expectations and flexible approaches.
Keep sessions short and manageable rather than attempting long, complex workouts that become difficult to maintain. Consistency matters more than intensity, especially during the foundation-building first month.
Find ways to integrate movement practice into existing routines rather than treating it as a separate obligation competing for time and attention.
Looking Ahead: Month Two and Beyond
Your first month establishes the foundation for a lifetime of natural movement practice. Month two typically involves expanding movement vocabulary, exploring more challenging environments, and developing personal movement preferences.
The habits and capabilities you develop during your first month create momentum that carries forward into advanced practice. The confidence, body awareness, and movement competency you build become the platform for increasingly sophisticated movement exploration.
Most importantly, your first month should establish natural movement as an enjoyable, sustainable practice rather than a temporary fitness program. The joy and satisfaction that come from rediscovering your natural movement capabilities provide motivation for continued practice and exploration.
Your Movement Transformation
By the end of your first month, you’ll likely be amazed by what your body could do all along. The strength, coordination, and confidence you develop aren’t new capabilities – they’re rediscovered potentials that were always present but dormant.
This transformation extends beyond physical improvements to include changes in how you perceive your body, approach challenges, and integrate movement into daily life. Natural movement training often catalyzes broader lifestyle changes that enhance overall health and life satisfaction.
Your first month is just the beginning of a journey back to your natural movement heritage. Every human being possesses the genetic inheritance of exceptional movement capability – natural movement training provides the pathway to reclaim this birthright.
Trust your body, embrace the process, and prepare to be amazed by what you’re capable of achieving through simple, natural movement practice. Your body has been waiting patiently for this opportunity to show you what it can do.
The journey begins with a single step, a simple squat, or getting down on your hands and knees. Everything you need for extraordinary movement capability is already within you – you just need to give it permission to emerge.
I have enjoyed reinvesting my time and exercise energy into learning about natural movement trains and I look forward to helping you grow in strength and endurance. We look forward to helping you grow stronger and healthier. Contact us when we may serve you with a smile to help you design a customized fitness program or to increase your gym tools opportunities.
Thank you for reading this fitness blog. I hope you enjoy a healthy and happy day, Walter
