Alright, let’s be honest for a second. You’ve been hitting the gym for years, maybe decades now. And somewhere along the way, things started to feel… different. You’re still doing the same workouts—your treadmill routine, some dumbbell curls, maybe a core session on a good day—but somehow, it doesn’t feel as effective. Your body’s feeling tighter, everyday movements seem more challenging, and worst of all, your flexibility? Forget about it.
What’s going on here? Well, my friend, you’ve probably fallen into the very common trap that sneaks up on almost everyone: one-dimensional training.
We Get Older, and So Do Our Workouts
Here’s the thing: as we get older, our training gets really repetitive. It’s not your fault. We naturally gravitate toward routines we know, that feel safe, that are comfortable. But comfort isn’t always a good thing. Over time, you start limiting what you do inside the gym, and without even realizing it, you’re unintentionally limiting what your body can do outside the gym too.
Think about it. Maybe you’ve skipped out on things like rotational movements or exercises that force you to balance. Or maybe you don’t squat as deeply anymore because of that nagging knee. And hey, cardio is still cardio, right? So why switch it up?
What happens is that our workout routine starts to look more like a narrow hallway, when it should be a wide-open field. You’re only training your body in one plane of motion, and that’s a recipe for stiffness, decreased mobility, and eventually, injury. Plus, life is never one-dimensional. Walking, reaching, twisting, bending—these are things we do every day, and they all require three-dimensional movement. When you stop training your body to move in these ways, you’re not preparing it for the real world.
But Here’s the Good News: You’re Still Moving!
Let’s give credit where credit’s due—you’re still making an effort, and that’s a huge deal. Moving, staying active, and caring about your health is a fantastic starting point. The fact that you’re in the gym at all? That’s more than a lot of people can say.
The problem isn’t that you’re working out—it’s that your workout has become, well, kind of limited. And you’re not alone. Most people have no idea they’ve fallen into this one-dimensional training pattern. You just find a routine that works, you stick with it, and over time, you end up wondering why tying your shoes feels like a workout in itself.
The Repercussions of One-Dimensional Training
So what’s the big deal? Why is training the same way over and over again bad? Well, here’s what happens when you don’t move your body in multiple directions:
- Loss of Mobility: Your muscles and joints stop moving through their full range of motion. Tasks like reaching for something on a high shelf or bending down become harder.
- Decreased Balance and Coordination: Without training balance and lateral movement, everyday activities like catching yourself from a fall or quickly changing direction become a challenge.
- Higher Risk of Injury: Life throws all kinds of movement patterns at you. If you’re only training in one way, your body isn’t ready to respond when something unexpected happens—like dodging a stray shopping cart in the parking lot.
- Stiffness and Pain: You know that feeling when you get out of bed and your back says, “Nope”? That’s your body asking for some variation in your movement. One-dimensional training makes certain areas of your body overused, while others become underutilized.
But don’t worry—I’m not here to just drop a bombshell and leave you wondering what to do. I’m here to help. And it starts with making your workout more complete by incorporating movements that are grounded in the principles of Applied Functional Science (AFS).
4 Things You Can Do Right Now to Make Your Routine Complete
These aren’t groundbreaking fixes, but they’re effective, and they’ll make a huge difference in how you move and feel—both in the gym and in daily life.
1. Add Multi-Planar Movements
Most gym routines stick to front-and-back (the sagittal plane). But life moves in all directions! Start including exercises that make you move side-to-side (frontal plane) and with rotation (transverse plane). Think lateral lunges, rotational medicine ball throws, or even something as simple as stepping sideways while holding a weight.
Why it works: This teaches your body to handle the unexpected twists and turns life throws at you, whether it’s reaching for something in the backseat of your car or playing a quick game of catch.
2. Don’t Forget About Balance Training
Most workouts ignore balance until, well, you lose it. Include exercises that challenge your stability—single-leg deadlifts, standing on one leg while doing overhead presses, or using a stability ball.
Why it works: Balance training strengthens those often-ignored stabilizer muscles and reduces your risk of falling or getting injured during quick, dynamic movements.
3. Embrace Functional Strength
Start focusing on exercises that mimic real-life movements—like squats, deadlifts, and carries. These movements involve multiple joints and muscles, helping you build strength that’s useful for everyday life.
Why it works: Functional strength training prepares your body for the physical demands outside of the gym, like carrying groceries or playing with your kids.
4. Prioritize Mobility and Flexibility
Take time at the beginning and end of your workouts to stretch and work on your mobility. Dynamic stretching before your workout helps loosen muscles, while static stretching afterward increases flexibility.
Why it works: Better flexibility and mobility mean less stiffness, more fluid movement, and a body that feels good even after a tough workout.
Bottom Line: Make Your Training as Dynamic as Your Life
The key takeaway? Your training routine is like a tool—it’s supposed to help you move better, feel stronger, and do more in your daily life. If you’re only working in one dimension, you’re leaving a lot on the table. The good news is that with a few simple changes, you can create a complete workout that supports the full range of movement your body needs.
At Tony Cress Training Center, we use the principles of Applied Functional Science (thanks to my education with the Gray Institute) to create dynamic, well-rounded programs that move you in all directions and prepare you for the unpredictability of life. So, if you’re ready to stop limiting yourself and start expanding what your body can do, come see us.
Let’s make your workout routine as multidimensional as your life.
Ready to upgrade your fitness? Reach out today and we’ll create a custom plan for you.