At Nu Fitness, one of our core philosophies is what we call training in three dimensions, or simply, training in 3D. This approach reshapes how we think about movement and physical training, moving beyond the constraints of traditional two-dimensional learning.

The Problem with 2D Visualization

In today’s digital age, many people learn exercises by watching videos on YouTube or social media. While these resources are valuable, they come with an unintended limitation: they present movement in two dimensions. A screen, after all, is flat, and when you watch someone perform a movement on it, your brain tends to visualize the movement—and yourself doing it—in two dimensions as well.

This two-dimensional visualization can also occur if you rely heavily on mirrors in the gym. While mirrors help with form, they reinforce a flat, front-facing perspective of your movement. Over time, this can limit your ability to truly feel the depth and nuance of your body’s motion.

Rediscovering 3D Movement

Training in 3D is about reconnecting with the three-dimensional nature of movement—experiencing it as something you feel rather than something you merely see. To achieve this, we encourage our clients to take a step back from the mirror and screen. Instead, we guide them to close their eyes and focus inward.

Take a movement as seemingly straightforward as a squat. On a screen or in a mirror, a squat might appear as a simple up-and-down motion. But in reality, a squat is much more dynamic. When performed properly, a squat involves:

• The external rotation of the knees, engaging the glutes.
• Core activation to stabilize the torso.
• Lat engagement to secure the barbell on the back.
• A subtle interplay of balance, coordination, and force through multiple planes of motion.

By closing their eyes, clients can shift their focus from visualizing a “flat” squat to feeling its full three-dimensional complexity. They become attuned to the twisting, stabilizing, and activating forces that make the movement effective and powerful.

The Role of In-Person Training

Working with a personal trainer or participating in in-person training sessions can significantly accelerate the evolution from a two-dimensional to a three-dimensional perspective. Personal trainers use multi-sensory learning techniques to help clients fully embody movements. These include:

• Verbal Cues: Trainers provide real-time, tailored instructions that guide clients through the nuances of each movement.
• Feedback: Immediate corrections ensure proper form, preventing bad habits and reinforcing good ones.
• Proprioceptive Training: Trainers use tactile feedback and other methods to enhance body awareness and teach clients to feel their movements in space.

This hands-on approach fosters deeper connections with the body, helping clients not only perform exercises more effectively but also understand and appreciate the complexity of three-dimensional movement.

The Impact of Training in 3D

The results of this approach have been transformative. When our clients reconnect with the three-dimensional nature of movement, they often experience immediate improvements. Many report feeling stronger, more balanced, and more in control. Some have even set new personal records on lifts like squats after incorporating 3D awareness into their training.

This philosophy goes beyond strength gains. Training in 3D enhances body awareness, helps prevent injuries, and fosters a deeper connection to how your body moves in space. It’s a shift from “performing” a movement to living it fully, in every dimension.

Embrace 3D Training

The next time you hit the gym, take a moment to step away from the mirror or screen. Close your eyes, tune into your body, and rediscover the three-dimensionality of your movements. Whether it’s a squat, a push-up, or even a simple lunge, you might be surprised at the strength and power you uncover when you truly feel the movement in 3D.

At Nu Fitness, we believe that fitness is about more than reps and sets. It’s about connecting with your body and exploring its full potential. Training in three dimensions is just one way we help our clients do that every day.