When most people think about starting a new training program, they picture lifting weights, doing cardio, and chasing goals like fat loss, strength, or injury rehab. What they don’t picture? Lying on the floor lifting one leg, doing a controlled squat with no weight, or holding a plank while someone watches every small movement.
That’s a mistake.
Before any program begins—before you jump into squats, lunges, or even mobility drills—you need to know how you move. That’s where a movement screen comes in.
As a personal trainer and movement specialist, I make every client go through a full-body screen before I touch a dumbbell. Here’s why.
What Is a Movement Screen?
A movement screen is a simple but powerful assessment that looks at how your body moves—without compensation, without weight, and without guessing.
It reveals things like:
Joint mobility (are your hips, shoulders, and spine moving freely?)
Stability (can you control your joints under pressure?)
Symmetry (are both sides of your body doing their fair share?)
Basic movement patterns (like squatting, lunging, pushing, pulling)
Think of it as a blueprint for your body. If you’re building a house, you want to make sure the foundation is solid first, right? Same goes for your training.
Why It Matters
Most people walk into the gym with some kind of restriction, imbalance, or weakness. Maybe your hip feels stiff when you run. Maybe one shoulder always clicks when you press. Or maybe you’ve had “tight hamstrings” for years despite stretching them daily.
A good movement screen helps answer why that’s happening. It gives me, as your coach, the insight to build a program that’s tailored to how you move—not just a generic plan copied off the internet.
When you skip this step, you risk:
Training on top of dysfunction
Reinforcing poor movement patterns
Increasing your risk of injury
Wasting time doing the wrong exercises
Custom Training Starts with Custom Information
A screen lets me find and fix the root cause of pain or poor performance—before it becomes a problem. For example:
If your ankle mobility is limited, your squat will suffer, and your knees might take the hit.
If your core can’t stabilise properly, your lower back could be doing all the work during deadlifts.
If you lack thoracic rotation, your running stride might be shorter, and you’ll struggle to breathe efficiently.
With this knowledge, I can:
Choose the right starting exercises
Regress or progress movements as needed
Focus on mobility where it matters
Build strength on top of solid movement
Final Thoughts
If you’re serious about making progress—whether it’s running pain-free, lifting stronger, or simply moving better—a movement screen isn’t optional. It’s essential.
Don’t guess. Don’t skip the foundation. Let’s see how your body moves first… then build a plan that actually works for you.
Inline Lunge is one of the assessments of the functional movement screen.
❓ Frequently Asked Questions About Movement Screens
1️⃣ What is a movement screen?
A movement screen is a simple assessment used by personal trainers and coaches to evaluate how your body moves. It looks at your mobility, stability, balance, and movement patterns to identify any imbalances or limitations before you begin training.
2️⃣ Why do I need a movement screen before training?
Starting with a movement screen helps ensure your training plan is tailored to your body. It prevents you from training on top of poor movement patterns, which can lead to pain or injury, and ensures your program addresses your specific needs.
3️⃣ How long does a movement screen take?
A typical movement screen takes around 20–30 minutes. It involves a series of simple, bodyweight movements and doesn’t require any equipment or heavy lifting.
4️⃣ Will it help with my injuries or pain?
Yes. A movement screen helps identify why pain or stiffness might be occurring by spotting compensations or areas of weakness. From there, your trainer can give you targeted exercises to address these issues safely.
5️⃣ Who should get a movement screen?
Everyone—from beginners to experienced athletes—can benefit from a movement screen. Whether you want to prevent injuries, improve performance, or simply move better in daily life, it’s the best place to start.