The Full Body Assessment
Recently, I’ve been struggling.
I’m having one of those weeks where even though I’m putting in the effort, my body just isn’t responding the way I want it to.
I’m sure you can relate.
You’re training regularly, but progress has stalled—or you’re nursing nagging discomfort.
When that happens, it’s time to hit pause and assess.
The secret to training smarter and preventing injuries is knowing exactly where to focus.
And the best part? It doesn’t take fancy equipment or a coach watching over your shoulder. All you need is a few minutes and the right approach to uncover areas that need attention.
In this article, I’ll walk through a mobility, strength, and balance assessment you can do right now. This simple check-in will give you the insight to train with purpose and build a body that works for you, not against you.
Use this to help keep you on the mat forever.
Part 1: The Mobility Check – How Easily Do You Move?
Mobility isn’t just about being flexible—it’s about being able to move freely and without restriction through your joints' full range of motion. Tightness in your hips, shoulders, or hamstrings can quietly build over time, limiting your performance and leaving you vulnerable to injury.
Try This:
Perform a deep squat: Can you lower yourself without lifting your heels or rounding your back too much?
Touch your toes: Do you feel tension in your lower back or hamstrings? Are you straining to get there?
Now put it all together using the movement from the following video.
What to Notice:
If any of these movements feel restricted, you may need to focus on mobility work—like stretching, joint circles, or flow-based movement drills. Areas like tight hip flexors, stiff shoulders, or limited ankle mobility often get in the way without you realizing it. Addressing these will improve how smoothly you move on and off the mat.
Part 2: The Strength Test – Are You Equally Strong on Both Sides?
Strength imbalances are sneaky. You might not notice them until you’re halfway through a workout and suddenly realize one leg feels like it’s carrying most of the load—or one arm gives out quicker than the other. These imbalances can cause compensation patterns, leading to injuries over time.
Try This:
Single-leg squat: Can you lower yourself evenly on both legs? Or does one side feel noticeably weaker or wobblier?
Push-up test: Perform push-ups slowly. Does one arm fatigue faster or shift out of alignment under strain?
What to Notice:
If one side feels weaker or struggles to maintain form, it’s a sign to train that side with single-limb exercises. Unilateral movements like split squats, single-arm presses, or single-leg deadlifts are excellent tools for building strength symmetry. But don’t get too caught up thinking they must be perfectly balanced. In this case, close is close enough.
Here are a couple of videos for you regarding single leg strength and push-ups.
Part 3: The Balance Drill – Are You Stable Under Control?
Balance is more than standing on one leg without falling—it's about control. Good balance keeps you steady during quick pivots, roll-to-stand movements, or unexpected shifts in a sparring session. It’s also essential for preventing trips, falls, and missteps that can lead to injury.
Try This:
Stand on one leg: Hold the position for 30 seconds.
Challenge it: Once you master 30 seconds, try it with your eyes closed.
What to Notice:
Wobbling, instability, or putting your foot down frequently are signs that you need to focus more on balance work. Incorporating stability drills—like single-leg balance variations or controlled movement transitions—will build the control needed to stay grounded during dynamic activities.
What’s Next?
The goal of these assessments isn’t to pass or fail—they’re tools to help you identify what needs work so you can train more efficiently. When you know where to focus, you can design a training plan that builds you up, not wears you down.
Here’s how to use what you’ve learned:
Pick One Focus Area – If mobility feels tight, start with that. If your strength is uneven, work in more unilateral exercises.
Create a Simple Routine – Dedicate 10-15 minutes to your focus area 3-4 times a week. This could mean mobility flows in the morning, balance drills before training, or strength exercises at the end of your workout.
Reassess Regularly – Set a reminder to run through these tests again every 4-6 weeks. Progress isn’t always visible day-to-day, but over time, you’ll notice significant improvements.
Honestly, the easiest and best thing you could do for yourself is follow a program that has this already all laid out for you. Yes, this is a blatant promotion for my Elements program. But I stand by it because you’re not going to find anything like it out there that covers all your bases.
Here’s a full walk-thru of an Elements session for you to try out.
Final Thoughts
Assessments like these aren't about perfection—they’re about self-awareness. They show you where you are right now and give you a roadmap for where to go next. Whether you’re an athlete or just wanting to move better for life, performing these check-ins will help you stay on track, avoid setbacks, and stay on the mat for years to come.