Stop Exercising Like a Robot – Train Like a Dynamic, Functional Human

Last year, I began working with Tom as part of my Fit Body Code Online Coaching Programme. A professional architect who was strong, disciplined, and successful in his career… but like many of my new clients, his body told a very different story!

Hours at a desk had left him stiff, awkward, and constantly feeling aches and pains in his knees and lower back. He was no stranger to the gym, squatting and deadlifting with decent numbers. Still, every time he twisted, reached, or reacted to something unexpected, he would feel his aches and pains kicking in. Sometimes, after just a short car journey, it would take him 5 minutes to stop walking like a robot!

What was easy for me to see wasn't just his lack of mobility; it was that his training didn't reflect what the human body was designed for, leaving a significant opportunity to create a highly capable body on the table.

The reality is that Tom was only exercising with his feet shoulder-width apart and staying in a straight line. The problem with that is life doesn't happen in straight lines. If you're sitting for long periods and then exercising in a straight line, only moving forward and backwards, then the moment life requires you to twist, turn, side-step, or move dynamically, that strength falls apart.

If you want to be strong, resilient, and capable — not just in the gym, but in life — you need to train in a way that aligns with your body's natural movement.

The 3 Planes of Motion You're Meant to Own

Your body moves in three planes of motion:

✅ Sagittal – forwards and backwards (think hip thrusts, squatting, deadlifting)

✅ Frontal – side to side (think lateral lunges, side planks, skater hops)

✅ Transverse – rotational (think throwing, swinging, or rotating through the torso)

Most people spend 95% of their training in the sagittal plane. It's safe, predictable, linear, and what 95% of gym equipment is designed for.

But here's the reality: a body trained in one dimension is a body that breaks when life moves in three.

If you only train up and down or forwards and backwards, you stay strong in the gym… but weak in the world.

3D Training: Strength That Matters

Training in all three planes isn't about novelty — it's about owning your body, building resilience, and developing the kind of strength that carries over into real life.

When you train like this:

• You bulletproof your joints and connective tissue.
• You move with power, freedom, and fluidity in everyday life.
• You unlock athleticism that makes you capable in any situation — whether that's sport, adventure, or just keeping up with your kids.

Most people lift weights in predictable, safe ways. The problem is, movement in life is often unpredictable!

But when you start training with lateral and rotational movements — the stuff most people ignore — you build a body that actually works much better.

You become more agile, more resilient, and more capable than the average person.

Owning a body that not only looks great but also performs powerfully at a higher level gives you an unfair advantage in life... Seize it.

Why This Is More Than Just Training

Inside the Fit Body Code, training is never just about aesthetics. It's about building a body you can rely on — a body that frees you, instead of holding you back.

Because when you're stronger, more mobile, and more resilient, you don't just look better. You show up better.

Confidence grows. Energy improves. Life feels easier.

Investing in yourself physically always creates new opportunities — in work, relationships, and everyday life. That's why we train the way we do.

How to Start Training in 3D

You don't need to abandon the lifts you love — you just need to add dimension.

🔹 Warm up with multi-planar mobility. Hip openers, thoracic rotations, and side bends wake up the movements you've been neglecting.

🔹 Add lateral and rotational exercises weekly. Lateral lunges, landmine rotations, side sled drags, medicine ball throws.

🔹 Focus on control, not chaos. Good 3D training is about precision and stability, not flailing around.

Click here to see an example of a functional workout routine.

These movements aren't gimmicks. They're the foundation of how I train my clients inside the Fit Body Code — because I know that if you want to thrive physically and mentally, you need a body that can handle everything life throws at you.

This Is Fitness for People Who Refuse Mediocrity

This is the Fit Body Code.

It’s not fitness for everyone — it’s for those who refuse mediocrity, take ownership, and choose to rise.

3D training is just one part of that journey.

When you move better, you live better. When you build strength, you can use; you gain an edge in every area of life.

So if you're ready to train with purpose — and build a body that reflects the life you want to live — email me at [email protected].

This is the Fit Body Code.

It's not fitness for everyone.

It's fitness for the sovereign.

Keep Fit, Healthy, and Strong

Lewis