“If you’re not assessing, you’re guessing." – Paul Chek

As coaches, we pride ourselves on creating intelligent, individualized programs. But the truth is, without a high-quality assessment process in place, programming becomes guesswork. Assessments aren't just a box to tick—they’re the foundation of effective, safe, and goal-oriented training. When done right, they provide the data we need to make the right decisions at the right time.

This article explores the core principles behind a meaningful assessment process and how it should evolve alongside the client.

The Purpose of Assessments

Define Their Role Assessments are the entry point for understanding your client’s movement capability, neuromuscular function, and structural limitations. Without them, everything from exercise selection to volume prescription is speculative.

Relevance Over Routine Not all assessments are created equal. If it doesn’t influence your programming, it doesn’t belong. Ask yourself:

"Does this test inform exercise selection or highlight risk?"

If the answer is no, skip it.

From Insight to Action Each finding should drive a tangible programming decision. Poor hip mobility? That’s a mobility block. Neuromuscular inhibition? That’s a priority in warm-ups or isolation work. Every test must connect to a clear plan.

Assessments Are Ongoing

Dynamic Programming The best programs evolve. Reassess every 4 weeks. If a corrective strategy isn’t working, change it. If progress stalls, investigate why. Assessments keep your programming honest.

Evaluate Program Impact Use assessments to measure how training is affecting function. A good program improves movement, decreases dysfunction, and eliminates pain. A bad one either stalls or introduces new issues.

Core Components of a High-Quality Assessment

1. Movement Screening

• Purpose: Evaluate how the body moves as a whole.

• Example: A squat screen revealing limited ankle mobility prompts regression or targeted drills.

• Value: Sets the baseline for functional movement readiness.

2. Length/Tension Testing

• Purpose: Identify muscular imbalances or excessive tension.

• Example: Hip flexor tightness impacting pelvic tilt or squat depth.

• Outcome: Prescribe activation/mobility drills or refer out.

3. Neuromuscular Assessment

• Purpose: Test localized muscle function and recruitment patterns.

• Example: Serratus anterior underactivation in a shoulder impingement client.

• Action: Drill targeted recruitment and build toward compound lifts.

4. Orthopedic Screening

• Purpose: Rule out contraindicated movements or identify red flags.

• Limitations: We assess, not diagnose.

• Example: Use a shoulder impingement test to avoid aggravating pain.

Assessment Integration

Initial Program Design The assessment data must dictate the first 4–6 weeks of training. For example, limited hip mobility → hip-focused mobility + squat regressions.

Ongoing Reassessment Check progress regularly. Are mobility drills improving ROM? Is movement quality better? Don’t wait months—test early and adjust fast.

Refinement and Progression Corrective work is temporary. Once the issue is resolved, phase it out and build capacity with foundational movements.

Coach’s Checklist for Meaningful Assessments

• Every test must influence programming

• Reassess every 4–6 weeks

• Drop what isn’t working

• Refer out when red flags are present

• Move clients toward performance, not perpetual rehab

When assessments are executed with purpose and follow-through, we stop guessing and start progressing. This is how you elevate your coaching. This is how you get results that speak for themselves.