The mistake that leads to most training related injuries in the gym

Offering entertaining workouts is a big priority for most gyms and for the fitness industry as a whole. This is in many ways a good thing as it gets people excited and motivates them to get off the couch.

However, very often the chase for entertainment value leads to busy workouts with lots of exercises and movements. This in turn. increases the chances that gym-goers end up doing things they aren't ready for or prepared to do. And movement patterns that should be spent working on quality and technique by correcting the movement, is instead challenged with speed, weight and volume.

In the long term, this can create stagnation and in the worst case; lead to injuries in the gym. But luckily, there are strategies and systems available that also values quality of movement and ways to both screen and correct movement patterns.


In the gym you are left with more or less two scenarios; you are either working on conditioning a pattern or correcting a pattern.

When you condition a pattern you are doing an exercise or movement with several repetitions to increase strength, muscle or endurance in that particular pattern. In other words; your focus is on quantity (volume, duration, intensity) when you are doing conditioning work.

When you correct a pattern the emphasis is more on refining technique, form and quality of movement. The amount of repetitions done while correcting a pattern/exercise is often not pre-determined since it’s hard to predict when form is lost and it’s time to re-set or take a break.

During a workout, you won't always work on both and just because a movement isn't perfect it doesn’t mean that every movement in the gym has to be clinically correct. At HAUS No3 we believe that there is always room for movement exploration as long as the movement isn’t done repetitively without giving feedback or offering corrections.

But when all is said and done, there is a time and place for everything and don't make the mistake that is done so often and by so many people; conditioning a pattern that instead should be corrected.


Many times, trainers will try to “solve” a bad squat by doing...more squats. This is seldom beneficial nor productive. A quality coach will always have a plan and a reason for what he or she is doing. A great coach recognize that every moment, repetition and conversation is an opportunity to screen, assess and evaluate and that there is a difference in purpose of exercise selection when it comes to corrective versus conditioning.

At HAUS No3 we use the Functional Movement Screen (FMS) to identify movement patterns that needs correction and to systematically improve the quality of fundamental movement patterns in our guests. Using a proven and well recognized system guides our next decision in our programming and exercise prescriptions.

Following the principles and methods of FMS, this is a short summary of how we approach corrective strategies at HAUS No3;

The first thing we check when correcting movement patterns is the breathing strategy of our guests. In some cases, correcting the breathing pattern can have instant results in movement quality, mobility and motor control.

Mobility is often the bottleneck to improve a movement pattern. This is why we suggest that before rehearsing the movement as a whole and hoping for it to get better, checking mobility first is a good starting point. Without sufficient mobility to start with, the best coaching cues in the world are useless and performing the pattern or exercise is like trying to fit a square peg in a round hole. It just won’t happen no matter how hard you try.

The next step step, once breathing and mobility is taken care of by either being cleared as sufficient or improved by intervention, we look at static motor control (stability), followed by dynamic motor control. If the quality of the movement pattern can be maintained by layering complexity (mobility - static - dynamic), we can challenge the movement pattern in more complex ways (with speed, volume, external loads, etc).

Do you move well? Book your Functional Movement Screen (FMS) at HAUS No3.

Of course, this is a very brief summary of the steps taken to correct a movement pattern. But it should give at least an idea of the system and the process as we work on correcting before we condition patterns.


We hope you enjoyed our post that highlights the very common mistake that is; conditioning movement patterns that needs correction by improving mobility, stability or technique. In worst cases, and happening more often that it should, this mistake also leads to training related injuries in the gym.

If you are interested to learn more and become an FMS certified instructor, we are hosting FMS Level 1 and Level 2 course at HAUS No3, on November 24-26th.

HAUS No3 is the exclusive education provider for FMS in Thailand with our co-founder and head coach Henrik Olofsson; FMS master instructor in Asia.

Register for FMS (Level 1 & 2) at HAUS No3

By attending our Level 1 and/or Level 2 course you can expect to spend time in a unique environment with likeminded professionals and enthusiasts that have a drive to learn about a simple system that can help give more clarity to a very complex thing; human movement.

Join our FMS course (Level 1 & 2), November 24th - 26th, 2017, as we bring world-class education to Bangkok at HAUS No3.

We are looking forward to deliver an extraordinary education experience.

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