Why It’s Important to Train All 3 Planes of Movement

When you hit the gym, how do you make sure you’re training the “right” muscle groups?

When planning a workout, or selecting a training program, you want to think about working in 3 key planes of movement: frontal, sagittal, and transverse.

Why? Let’s talk about it. 

Why should I think about working in 3 planes of movement?

Weight training isn’t just about aesthetics. It’s about equipping yourself with STRENGTH for everyday living. And last time I checked, we’re all living in a 3D world….meaning, your body is continually moving in 3-dimensions. 

As a personal trainer, I can tell you….I put a lot of thought into creating a well-balanced program for my clients. Because I believe it’s important to focus on what your body can do for you, as opposed to just what your body looks like.

I want my clients to walk away from their workouts knowing that they can perform activities of daily living, with ease. I want them to feel confident, and empowered, and ready to tackle whatever life throws at them (from any angle). Injury-free! 

What does it look like to workout in 3 planes of movement? 

OK, so I’ll admit it. I’m not the best when it comes to “spatial awareness.”

When I’m at the mall, and go into a store, I often turn the completely wrong direction when exiting the store, 2 minutes later.

And don’t even get me started on North, East, South, West.

Thank goodness for Google Maps, is all I have to say.

But when it comes to the “3 planes of movement” at the gym, I nail it. Probably because it’s my job to nail it. And I’ve taken many exams that (eventually) taught me how to differentiate them. 

So what does it look like to workout in 3 planes of movement? Let’s go through some examples, as a place to begin!

Frontal Plane
This is when your body moves from side to side. Sometimes this plane of movement gets forgotten, because lateral movements are less common in everyday life. But for overall strength and mobility, it’s a key movement pattern to train.

Frontal plane exercises include: lateral lunges, lateral raises, suitcase carries.

In real life, this looks like carrying your groceries.

Sagittal Plane
This is when your body moves forward and backward. As you might guess, we spend most our time performing movements in the sagittal plane.

Sagittal plane exercises include: bench press, walking deadlifts, front to back lunges.

In real life, this looks like bending down to pick something up off the floor.

Transverse Plane   
This includes twisting movements. Training this plane of motion is important for stability and to help prevent lower back pain. 

Transverse exercies include: cable wood chops, cable pallof press, kettlebell halos.

In real life, this looks like  twisting in your seat to put your seatbelt on (or twisting to the back seat to tell your kids to stop fighting ;)

The Bottom Line 

In order to become well-equipped to deal with the demands of everyday life, it’s important to train all 3 planes of movement.

Keep this post in mind, next time you lace-up your runners for a good sweat-sesh! And be sure to put on your 3D glasses (j/k….or am I?).

Feeling a bit overwhelmed about your workouts? I’ve got you! Reach out. I’d love to chat about how I can support you in becoming your STRONGEST self in 2023!

Book a Call!