Where You Start Matters: A Better Way To Approach Training
To get the results you’re hoping for, it’s important to understand what type of training you’re doing and when a specific training method should be used. There are thousands of training techniques available, and with so many options, it’s easy to feel overwhelmed or unsure which direction to take.
In this article, I want to simplify that process. I’ll break down the method I use to design programs for my clients and share an easy-to-follow framework that helps ensure your training choices actually support the outcomes you want.
The first step is identifying what you need most right now. Are you dealing with pain? Do you lack mobility? Are you trying to build strength? Improve conditioning or cardiovascular fitness? Maybe your primary focus is nutrition—losing weight, eating healthier, or managing risk factors like diabetes or heart disease.
Most people understand that all of these elements matter for long-term health. The real challenge isn’t knowing what to do—it’s staying consistent. You can have the best plan, the most advanced equipment, and all the nutrition education in the world, but without consistency, none of it works.
That’s why training methods only produce results when they’re used properly, consistently, and with purpose. To do that, you need clear, actionable goals and a way to track progress. When you try to do everything at once, it becomes nearly impossible to know what’s actually working.
I’m a minimalist when it comes to training. I believe the best approach is one that’s simple, effective, and sustainable—something you can stick with without feeling overwhelmed or confused.
The framework I use to guide training decisions is called the Pain → Function → Strength method. Knowing where you fall within this sequence helps you design an appropriate program, stay within your current limitations, reduce the risk of injury, and stay focused on what you’re truly trying to achieve.
The Pain → Function → Strength Method
The Pain → Function → Strength method is a simple framework designed to help you choose the right type of training at the right time. Instead of guessing or jumping into programs that don’t match your current needs, this approach helps you train with clarity, purpose, and consistency.
The key idea is this:
Where you start matters.
Trying to build strength on top of pain or poor movement usually leads to frustration, setbacks, or injury. Addressing the right priority first creates a solid foundation for everything that follows.
1. Pain: Reducing Symptoms and Restoring Safety
Pain is often the first reason people seek help. Whether it’s chronic joint pain, recurring injuries, tightness, or discomfort during daily activities, pain changes how the body moves and functions.
When pain is present, the primary goal of training is not intensity or performance—it’s relief, protection, and restoration.
At this stage, training focuses on:
Reducing pain and irritation
Improving joint mobility and tissue quality
Restoring basic movement patterns
Learning how to move without aggravating symptoms
This may include corrective exercises, mobility work, breathwork, gentle strength, hands-on therapy, or movement retraining. The goal is to create a sense of safety in the body and rebuild trust in movement.
Trying to “push through” pain or train like nothing is wrong often leads to compensation and long-term setbacks. Pain doesn’t mean you stop training—it means you change how you train.
2. Function: Moving Better in Everyday Life
Once pain is managed and movement feels safer, the next priority is function. Function is your ability to move well during everyday activities—walking, squatting, reaching, lifting, rotating, and maintaining posture without discomfort or fatigue.
This phase is about:
Improving movement quality
Building coordination, balance, and control
Increasing mobility and stability where needed
Reinforcing efficient movement patterns
Functional training bridges the gap between pain relief and strength. It ensures your body can handle real-life demands before adding heavier loads or higher intensity.
This is where many people skip ahead—and pay for it later. Without functional movement, strength gains are limited and often unstable. Function creates resilience and prepares the body for more challenging training.
3. Strength: Building Capacity and Performance
Strength is where people often want to start—but it’s where you should arrive once pain is controlled and movement quality is established.
Strength training builds:
Muscle and joint capacity
Bone density
Metabolic health
Confidence and physical resilience
At this stage, the body is better prepared to handle load, intensity, and progressive challenge. Strength training becomes safer, more effective, and more sustainable because it’s built on a solid foundation.
Strength doesn’t just mean lifting heavier weights—it means having the capacity to meet the demands of your life, sport, or goals without breaking down.
Why This Method Works
The Pain → Function → Strength method works because it respects the body’s natural progression. It removes guesswork, simplifies decision-making, and keeps training aligned with your current needs.
Instead of asking, “What program should I follow?”
The better question becomes, “What does my body need right now?”
When you train in the right order—and stay consistent—you reduce injury risk, improve results, and build a system you can maintain long term.