For many athletes, the first time they test their mobility with GOWOD can feel discouraging. Maybe the score is lower than expected. Maybe the hips feel tighter than imagined, or a movement that looked easy was surprisingly difficulty. The immediate thought is almost always the same: “I’m behind.”
While that reaction is natural, it’s also misleading. A low starting score is not a limitation. In fact, it is quite the opposite: it is an opportunity for progress. Because mobility isn’t fixed, where you begin doesn’t determine where you can go. What matters is consistency, and with the right structure and steady practice, progress is not just possible, it’s measurable.
This isn’t just theory. Data from GOWOD, the mobility training app trusted by athletes worldwide, shows that consistency pays off. On average, users improve their mobility scores by +18% in just 60 days of daily mobility work. That’s proof that your Point A doesn’t lock you in—it launches you forward.
Getting a low mobility score can feel like starting a 100-m sprint several meters behind everyone else. In competition, that gap would be nearly impossible to close. But the good news is that mobility isn’t a race. It’s not about comparing yourself to others, but rather it’s about progression over time.
The frustration comes from seeing mobility as a fixed trait, like height or arm length. But mobility is more like strength or endurance: it adapts with consistent practice. A low score simply reflects where your body is today, not where it can be tomorrow.
The body is built to adapt. Muscles, joints, and connective tissues respond to regular stimuli. This principle, known as the SAID principle (Specific Adaptations to Imposed Demands), is the foundation of all training.
Apply that principle to mobility, and the logic is straightforward. If you give the body consistent mobility work, it will respond by creating more range, more control, and better efficiency.
This is why consistency is the decisive factor. One long stretching session per month won’t change much. But a few targeted minutes per day compound over time into measurable transformation.
The GOWOD database illustrates this clearly. With daily practice, athletes of all levels recorded an average of +18% progression in 60 days. Some athletes improve even more, depending on their daily practice time or their starting level (Good news: the further you start, the more you progress!). Consistency is the “fuel” that powers this progress.
Here’s the good news: athletes who start lower often have the most to gain.
A lower starting score doesn’t mean you’re behind or limited. It means you have untapped capacity waiting to be developed.
Instead of seeing a low number as a weakness, reframe it as unused potential. Every degree of improved hip rotation, every extra centimeter of shoulder range, every new layer of stability adds up to meaningful gains in performance.
A high score feels rewarding, but the most dramatic progress often belongs to those who start low and stay consistent.
Numbers matter, which is why GOWOD uses the Mobility Test to provide an objective measure of change. But athletes don’t train just for numbers; they train for what those numbers represent.
Here’s how progress reveals itself in daily training and competition:
In summary, progress shows up in two ways: it’s measurable through the Mobility Test and noticeable in how your body feels and performs during training.
There’s an old saying in performance science: “What gets measured gets improved.”
Without measurement, progress is guesswork. Mobility testing is essential because it turns an abstract concept into objective data.
GOWOD’s Mobility Test provides a clear baseline across different joints and movements. Retesting at regular intervals allows athletes to track real progression, celebrate improvements, and identify areas that still need attention.
This is also where Mobility Levels come in: sport-specific scores that reflect the demands of each sport (more than 50 sports are taken into account in the GOWOD app)
Mobility training used to feel vague. Stretch this. Hold that. Hope for improvement. The difference with GOWOD is precision.
The Mobility Test determines your score. From there, the app builds a personalized plan adapted to your sport, your weaknesses, and your available time.
Given this structure, progression is not left to chance. Instead, it is tracked, measured, and objective. Praised by professional athletes but accessible to athletes of all levels, GOWOD bridges the gap between science and the daily practice of mobility.
Your starting point doesn’t define you—consistency does
The secret’s out: it’s consistency, not your starting score, that determines your future mobility.
You no longer need to see a low mobility score as a problem. It’s an opportunity, a sign of potential waiting to be unlocked. Remember, the steepest part of the learning curve may be the most challenging, but it is definitely the most rewarding. With steady practice, mobility evolves—just like strength, speed, or endurance.
And the data is clear: athletes who commit see measurable results in as little as two months. Better yet, the benefits extend beyond numbers into how you move, how you feel, and how you perform.
Your transformation starts with the first step: testing where you are today. Only time will tell how far consistency can take you.
Você está a apenas 4 passos de desbloquear todo o seu potencial.
Você está a apenas 4 passos de desbloquear todo o seu potencial.
