Understand your starting point.
Look beyond your goals and explore how you currently perform fundamental movements.
Free movement assessment · Renfrew
Before we build your programme, let’s understand how you move.
Your goals are important. So is your starting point.
Whether you want to lose body fat, build muscle, get stronger or simply feel more capable, effective training begins with understanding the individual. Your free consultation combines a conversation about your goals and experience with structured movement screening where appropriate.
30 minutes · JD Gyms Renfrew · No obligation to buy coaching
01 / Understand your starting point02 / Train with greater purpose03 / Revisit your progress
A considered first step
Better training starts with better understanding.
Two people can share exactly the same goal and need very different starting programmes. One might have years of training experience; another might be entering a gym for the first time.
A generic programme can’t account for those differences. Before deciding on exercises, sets or repetitions, we take time to understand your experience, your capabilities and what you want to achieve.
It’s not about finding things wrong with you. It’s about giving your training an informed starting point.
Train with greater purpose.
Use the assessment, your history and your goals to help guide exercise selection and progression.
Measure meaningful progress.
Establish a movement baseline that can be revisited alongside strength, fitness and performance.
A structured approach to movement
What is the Functional Movement Screen?
The Functional Movement Screen (FMS) is an established assessment system built around seven standardised movement tasks.
Instead of testing how much weight you lift or how fast you run, it looks at how you perform specific movement tasks involving different positions and patterns of control.
Each task follows a consistent procedure. That allows us to record how you perform it today and revisit the same task later.
FMS is one part of the picture. It doesn’t replace health and training history, strength testing or other relevant fitness assessments.
About the FMS methodology
The seven movement tasks
Seven movements. A clearer starting point.
FMS uses prescribed movements to observe how you perform particular tasks. These are not a competition or a measure of your worth in the gym—just information to help us understand where you’re starting.
- 01 / 07
Deep Squat
A full-body movement involving the hips, knees, ankles, trunk and shoulders.
- 02 / 07
Hurdle Step
A stepping task that challenges balance, coordination and control while standing on one leg.
- 03 / 07
In-Line Lunge
A split-stance movement that explores how you control your body in a narrower position.
- 04 / 07
Shoulder Mobility
A standardised movement used to observe how your shoulders move through the required positions.
- 05 / 07
Active Straight-Leg Raise
A controlled leg-raising task performed while maintaining a prescribed position.
- 06 / 07
Trunk Stability Push-Up
A pushing task that challenges your ability to maintain trunk control during movement.
- 07 / 07
Rotary Stability
A coordinated movement task involving control through the trunk and limbs.
It’s not a pass or fail.
You don’t need to be strong, flexible or experienced. We review exercise readiness first and adapt or omit movement testing when discomfort, health considerations or other circumstances make it inappropriate. A movement screen cannot diagnose the cause of pain or predict injuries.
What to expect
Your first 30 minutes.
A conversation, a structured look at your starting point where appropriate, and a clearer idea of how to begin. No pressure to purchase.
- 01
Understand your goals
Around 5–7 minutesWe’ll review your exercise-readiness questionnaire and discuss your goals, training history, current activity and anything else that matters to your training.
- 02
Assess how you move
Around 10–13 minutesWhere appropriate, we’ll work through the seven Functional Movement Screen tasks. I’ll explain each movement, observe how you perform it and record your starting point.
- 03
Understand your results
Around 5 minutesWe’ll discuss the movements you performed comfortably and anything that might benefit from more coaching or further assessment.
- 04
Establish your next steps
Around 5 minutesWe’ll connect the observations with your goals and discuss how training could begin. You can ask questions and decide whether coaching is right for you.
Timings are indicative. More detailed screening or individual needs may change what we cover. If a physical screen isn’t appropriate, we can still discuss your goals and next steps.
Where the value lies
An assessment is only useful if it informs what happens next.
The purpose isn’t simply to produce a score. It’s to support practical coaching decisions.
If you’re new to strength training, we might introduce manageable exercise variations, develop your technique and build the challenge gradually. If you already train regularly, we can explore tasks that warrant a closer look alongside your existing strengths.
The aim is a programme built around your goals, capacity and experience—not an off-the-shelf routine.
Progressive strength
Structured resistance training, appropriate exercise selection and gradual increases in challenge.
Movement development
Clear instruction, technique practice and exercise variations suited to your starting point.
Relevant mobility
Mobility work when it supports a movement, an exercise or a goal that matters to you.
Individual progression
A programme that changes with your performance, preferences and response to training.
Meaningful progress
Tracking strength, exercise performance and relevant movement measures—not appearance alone.
A baseline worth revisiting
Your starting point shouldn’t be your finishing point.
As your coaching progresses, we can revisit relevant movement tasks under consistent conditions—often around every 8–12 weeks, when useful for your programme.
But progress goes beyond a movement-screening score. We also look at your strength, training performance, confidence, consistency and the outcomes that matter to you.
The coaching cycle
- 01Establish a baseline
Goals, movement observations and training history.
- 02Build your programme
Practice, progressive training and individual support.
- 03Review what changed
Repeat relevant assessments and measure training progress.
Your coach
Personal training with a considered approach.
I’m Aidan Brotherhood, and I provide independent one-to-one coaching at JD Gyms Renfrew.
My approach combines structured resistance training, evidence-informed coaching and individual attention. I want you to understand why you’re training a certain way—not just follow instructions.
The initial assessment reflects that philosophy: understand where you’re starting, discuss what you want to achieve and establish a practical direction together.
Explore coaching & pricesGood to know
Questions before we meet?
The free assessment is a starting point, not a requirement to be fit or experienced.
Book your free assessmentIs the movement assessment really free?
Yes. The 30-minute consultation is free, with no obligation to buy a coaching package.
Do I need to be fit or experienced?
No. It’s for people at different starting points, including complete beginners. We review exercise readiness before deciding what movement testing is appropriate.
Is FMS a strength test?
No. FMS observes your performance on seven specific movement tasks. Strength and other aspects of physical fitness are assessed separately as appropriate.
Can the assessment tell me what causes back, knee or shoulder pain?
No. A movement screen is not a medical diagnosis and cannot establish the underlying cause of pain. Tell me about relevant symptoms so we can discuss suitable next steps or whether a healthcare assessment would be appropriate.
Do I get a training programme afterwards?
We’ll discuss your starting point and potential priorities during the free consultation. A detailed, individualised programme is developed as part of paid coaching.
How often would I be reassessed?
Relevant movements may be revisited approximately every 8–12 weeks where useful. We also track strength, exercise performance and progress towards your goals.
What should I wear?
Comfortable clothing that allows you to move freely and suitable trainers. We’ll confirm any additional details before you visit.
Where does the consultation happen?
At JD Gyms Renfrew, Renfrew Retail Park, Renfrew, PA4 9EN. Paid coaching requires a separate gym membership. If you’re not a member, contact me before booking so access can be confirmed.
What if I decide not to buy coaching?
That’s absolutely fine. The consultation is an opportunity to learn about your starting point and the support available, without any obligation to continue.
Your first step
Know your starting point. Train with direction.
Free. 30 minutes. In person at JD Gyms Renfrew.
No obligation to buy coaching.
Book a free consultation
Have a question first? Email Aidan.