The Training Hierarchy of Needs

A Framework for Long-Term Progress

At The Movement Hub, we take a big-picture approach to training. Before we talk sets, reps, or fancy exercises, we ask: What does this person need to stay pain-free, move well, and keep doing what they love — for life?

That’s where the Individual’s Hierarchy of Needs comes in. Think of it like a pyramid. Each layer builds on the one beneath it. If the base is shaky, the top won’t hold for long.

Here’s how we look at it:

1. Recovery & Lifestyle

This is the foundation. It’s easy to skip — but without it, nothing else works.
Are you sleeping well? Eating enough to recover? Are you under chronic stress?
No amount of good training can fix a system that’s constantly overwhelmed. If someone’s tired, inflamed, or stressed out, we need to meet them there first — not bury them in burpees.

2. Flexibility & Mobility

This is about range of motion.

• Flexibility is passive: Can your joints be moved into the right positions, with help (e.g. gravity or a partner)?

• Mobility is active: Can you get there by yourself, with control?

If someone can’t raise their arms overhead without arching their back or can’t squat without their heels coming up, we don’t skip ahead to heavy lifts. We address the range first, so they’re not compensating their way into injury.

3. Strength & Structural Balance

Once the body can access the right positions, the next step is to build strength there.

But not just brute strength — we want joints to share the load, in all directions. That means both sides of the body, and all the muscles around a joint, working together.

When one area is doing too much and another isn’t doing enough, pain usually shows up. Strength, applied evenly, is what keeps people moving freely for years to come.

4. Skill & Exploration

Now we build on the solid foundation. At this stage, training becomes a tool to express your ability — not just fix it.

This could mean playing a sport, returning to a physical hobby, or simply trying new things.

We offer skill-based sessions like rings and handstands, to help you explore what your body can really do.

It’s not about performance for performance’s sake. It’s about reconnecting with movement in a way that’s fun, challenging, and empowering.

Final Thoughts

This hierarchy isn’t just a theory — it’s how we coach every day.

Some people walk in ready to explore rings or handstands. Others need to start with better sleep and a few basic mobility drills. Both are valid.

When we meet people where they’re at and move them up the ladder — one layer at a time — progress becomes inevitable.

That’s how we help you build a body that feels good, moves well, and stays strong for the long haul.