Balanced Programming

By KIN. Coach Renzo 

Approximate Reading Time: 4-8 min



“What am I going to do today?” Whether you have been exercising for a few weeks or a few decades, it is very likely that you have asked yourself this question at some point in your health journey.  In fact, that very question may have been followed up with questions such as: how much? For how long? Or my personal favourite, how intense?

There are many variables involved in designing and implementing a movement program. Today, we will explore how to design a program that respects the body’s need for balance.


One of the first pitfalls people will fall into when programming their exercise regime is having a narrow field of view—we tend to gravitate toward the activities that we enjoy. Of course, we wholeheartedly agree that people should enjoy what they do with their bodies! To that end, it is important to move in such a way that we can continue to do fun things, do them well, and to do them for years to come.

A quick way to assess your program for its balance is to sketch out what you would do in a given week, or month, and to see if it hits the following basic checkpoints:


Anatomical Balance


How does my body feel? Healthy joints exhibit confident and pain-free movement through their full range of motion, and healthy muscle is strong in a variety of angles and positions. True balance is a never-ending pursuit, but the closer we can get to it, the more freely will be able to use our bodies. To quickly assess joint health and mobility in a safe way, we like to use joint circles, which you can learn more about in our joint circles video. (Youtube Restore Human)


Movement Balance

Do I use my body to its fullest capacity? The human body is capable of an incredible amount of movement patterns, most of which are neglected in a standard program. Once you have covered all six basic patterns (horizontal and vertical pushing and pulling, squatting, and hinging), start looking into ways of incorporating non-linear movement such as crawls, carries, throws, jumps, and rolls into your program. If you are keen to start incorporating these sorts of movements into your training, speak with one of our coaches, or contact us.


Energy system balance


Am I capable of handling a variety of movement intensities over a variety of time domains? People training for sports performance often specialize in performing at specific intensities for very specific periods of time, much like how Olympic lifters train to generate high amounts of force in a very short period of time. These kinds of goals are great, but we believe that being strong, graceful, and resilient means being capable of a wide variety of physical tasks. Developing power, strength, strength endurance, aerobic power, and aerobic endurance are all worthwhile endeavours.


By respecting the body’s need for balance in these three categories, you can make sure that you are progressing towards your goals in a way that complements your long-term health.

If that's something you struggle with implementing come speak to us in person. We have literally devoted ourselves to being the best at providing smart, sustainable and balanced physicality. It's what Restore Human and our Method has been developed for, it's who we are.

Renzo Carbonel

Health and movement took on a whole new meaning for Renzo at the age of 18 when he herniated two discs in his lumbar spine. It was through the ensuing rehabilitation process that he discovered a profound interest in the human body, leading him to pursue studies in Human Kinetics in university.

Renzo’s movement background comes from practicing Tae Kwon Do, playing soccer, and riding boards of all kinds. Renzo also enjoys practicing gymnastics and acrobatics, and is always excited to learn a funky new move.

Renzo’s belief that all people can find joy through the use of their bodies undergirds his work as a Kinesiologist and Personal Trainer. Renzo uses a combination of training and rehabilitation methods, contributing to the culture of physical education and wellness at Restore Human.