Learn how to track your functional training progress and skill development. Discover tips for setting goals and evaluating real-world function.

It's important to tailor the trainings you do based on your needs, goals and your lifestyle. For example, if you're often sitting in your office in front of the computer. You could integrate exercises & stretching in between of your work. Park your car further away from the office, so you're forced to walk daily more before you start your work. If you love to go running in your free time, integrate exercises that strengthen your muscles & exercises that prepare you to get back on track faster. Active form of therapy is one of the most effective ways that will benefit you long-term, instead of just short-term pain relief.

Last updated on Jul 10, 2024

Here's how you can assess your progress and growth in learning new skills through functional training.

Learning new skills through functional training can be an exciting journey, but it's important to track your progress to stay motivated and achieve your goals. Functional training involves exercises that train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work, or in sports. By assessing your growth, you can ensure that you are not only getting stronger but also improving your ability to perform everyday activities with ease.

1 Set Goals

Establishing clear, achievable goals is crucial in monitoring your progress in functional training. Start by identifying what you want to accomplish, such as increased strength, improved balance, or better agility. These goals should be specific, measurable, attainable, relevant, and time-bound (SMART). As you advance in your training, regularly check these benchmarks to see how close you are to achieving them, and adjust as necessary to keep yourself on track.

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Lyn Kong

Personal Trainer, Fitness Training Programmer, Educator
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Here are some effective strategies to measure development: 1) Set Clear Short-term & Long-term Goals 2) Track Strength and Endurance & Cardiovascular Fitness Performance Metrics 3) Movement Quality: Mobility and Flexibility & Balance and Stability 4) Functional Movement Patterns: Daily Activities & Movement Efficiency 5) Physical Assessments: Functional Movement Screen (FMS) & Posture Analysis 6) Body Composition: Measurements & Photos and Videos 7) Coach or Trainer Feedback & Self-Reflection 8) Recovery Time & Adaptation to Increased Load 9) Overall Well-being

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Anthony Chapman

Business Owner at AJC Coaching Online health, fitness and well-being coach
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When setting goals i use the simple yet effective method of the SMART goal principle. Whether it's career, life, or anything you're striving towards, this principle can set you onto the right path. Specific - Is the goal an accurate representation of what you want to achieve? Measurable - How are you going to measure progression and success? Achievable - Is it achievable based on your current lifestyle? Realistic - Is this something you can 100% believe you can achieve? Time frame - Do you have a time frame that works congruently with the other SMART goal principles?

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2 Track Workouts

Keeping a detailed log of your workouts is a practical way to see how far you've come. Record the exercises you perform, the number of sets and repetitions, the weights used, and how you felt during the workout. Over time, this data will provide a clear picture of your improvements in strength and endurance. You'll be able to identify patterns or plateaus in your training, which can help you make informed adjustments to your routine.

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Anthony Chapman

Business Owner at AJC Coaching Online health, fitness and well-being coach
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The simplest answer is to keep track of any workouts you do but the more important aspect is recording progression, intensity and how you felt during the workout. It's one thing to record what you've done, it's another to record your mood during the session, whether it improved or impacted your mood negatively, was there some exercises you didn't enjoy, did an exercise cause you pain? it's important to look at the recording of workouts in a holistic way as well as a factual one.

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Rhani M

Online sports nutrition & fitness Coach at Committed2fitness
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With the apps available free of charge that help to track workouts now is incredible. So mentioning here traditional forms of tracking/logging training blocks or nutritional intake has changed substantially. For the better too! Example for personal use. I’ve kept track of my nutrition and my training blocks progressing steadily with both because I have an electric notebook literally at the top of my fingers (my smart phone) there’s no excuse anymore to not keep track and progress. It’s about choice and that’s it

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3 Monitor Form

Good form is essential in functional training to ensure effectiveness and prevent injury. As you learn new exercises, pay close attention to your technique. Use mirrors, video recordings, or feedback from a trainer to assess your form. Improvements in form can often be an indicator of progress, as it shows a better understanding of the exercise and increased body awareness.

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4 Evaluate Function

Functional training is about more than just lifting weights; it's about preparing your body for real-life activities. To assess your progress, regularly test how the skills you've developed in the gym translate to everyday tasks. This could be anything from carrying groceries more comfortably to playing a sport with greater ease. Noticing these functional improvements can be incredibly rewarding and a true testament to your growth.

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Frans van der Weijden

Founder & CEO FysiotherapieZug
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It's important to tailor the trainings you do based on your needs, goals and your lifestyle. For example, if you're often sitting in your office in front of the computer. You could integrate exercises & stretching in between of your work. Park your car further away from the office, so you're forced to walk daily more before you start your work. If you love to go running in your free time, integrate exercises that strengthen your muscles & exercises that prepare you to get back on track faster. Active form of therapy is one of the most effective ways that will benefit you long-term, instead of just short-term pain relief.

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5 Listen to Your Body

Your body's response to functional training is a key indicator of progress. Pay attention to how you feel after workouts and throughout your recovery. As you grow stronger and more proficient, you may notice less fatigue, quicker recovery times, and a greater ability to handle more intense sessions. This feedback from your body is invaluable for adjusting your training intensity and volume as needed.

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6 Seek Feedback

Finally, don't underestimate the value of external feedback in assessing your progress. Whether it's from a personal trainer, a training partner, or even friends and family, outside perspectives can provide insights into your growth. They may notice improvements in your posture, stamina, or overall performance that you might overlook. Constructive feedback can help refine your approach to functional training and celebrate your achievements.

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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?

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Here's how you can assess your progress and growth in learning new skills through functional training.

1

2

3

4

5

6

7

1 Set Goals

2 Track Workouts

3 Monitor Form

4 Evaluate Function

5 Listen to Your Body

6 Seek Feedback

7 Here’s what else to consider

Functional Training

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Here's how you can assess your progress and growth in learning new skills through functional training.

1

2

3

4

5

6

7

1 Set Goals

2 Track Workouts

3 Monitor Form

4 Evaluate Function

5 Listen to Your Body

6 Seek Feedback

7 Here’s what else to consider

Functional Training

Rate this article

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