1. How often do you experience tightness, pain, or stiffness during or after workouts?

A. Rarely—my recovery is on point
B. Occasionally—nothing serious, but I feel it
C. Frequently—I push through it, but it lingers
D. Constantly—something always hurts

2. How balanced does your current training regimen feel (strength, mobility, recovery, nutrition)?

A. Very balanced—I plan all aspects intentionally
B. Fairly balanced—I pay attention, but could improve
C. Imbalanced—I focus on what I enjoy most
D. Not balanced at all—I just try to stay active

3. When was the last time you had a movement or biomechanical screen??

A. Within the last 6 months
B. Within the last year
C. Over a year ago
D. Never

4. How would you rate your sleep and stress recovery?

A. Excellent—rest is a top priority
B. Good—I get by
C. Not great—I often feel drained
D. Poor—I’m always fatigued or wired

5. Do you experience recurring injuries (same area, similar patterns)?

A. No—never or rarely
B. Occasionally—once or twice a year
C. Yes—every few months
D. Constantly—it’s a cycle

6. How often do you address inflammation, nutrition or hormonal recovery in your training?

A. Regularly—it’s part of my routine
B. Sometimes—when I remember
C. Rarely—I don’t know where to start
D. Never—I focus only on movement stay active

Scoring:

• A = 0 points

• B = 1 point

• C = 2 points

• D = 3 points

Results:

• 0–3 Points: ELITE MOVEMENT RESILIENCE 
  You’re doing great! Your body is balanced, strong, and adaptable. Keep fine-tuning and stay consistent with recovery.

• 4–7 Points: SOLID FOUNDATION, BUT NEEDS SUPPORT 

  You’re on the right track, but a few hidden weak spots could turn into performance limitations. A tune-up with a movement specialist could help sharpen your edge.

• 8–12 Points: HIGH RISK FOR BREAKDOWNS 

  You’re resilient—but pushing the limits without full-body support. Small tweaks to your recovery, nutrition, or training strategy could prevent major setbacks.

• 13+ Points: REBUILD + RESET NEEDED 

  Your body is talking—and it might be screaming. You may be stuck in a cycle of inflammation, overtraining, or imbalance. A personalized injury prevention plan could be a game changer.

Want expert insight on your score?