Author’s Bio: Dr. Anurag Gupta, a gold medalist in MPT-Sports Physiotherapy, has worked with elite international and national athletes across football, tennis, and badminton. His clientele includes Srikanth Kidambi (#1 Men’s Badminton Player, Arjuna Awardee, Padma Shri) and Hendra Setiawan (Olympic Gold Medalist, 4x World #1 in Men’s Badminton).
Beyond athletes, Dr. Gupta is the preferred physiotherapist for top founders, including Vivek Gupta (Licious), Rishabh Telang (Cult.fit), and Arjun Chaudhary (former MFine), helping them recover from musculoskeletal issues efficiently.
Imagine trying to build a skyscraper without a strong foundation. No matter how impressive the top floors are, the entire structure is at risk if the base isn’t solid. Our bodies work the same way. Strength, mobility, and pain-free movement don’t come from quick fixes or skipping steps—they’re built from the ground up.
Maslow’s Hierarchy is one of the most well-known psychological models, explaining how we progress from basic survival needs—like food, water, and shelter—to higher levels of growth, such as confidence and self-actualization. The idea is simple: you can’t reach the top without a stable base.
Now, what if we applied that same logic to musculoskeletal (MSK) health? If you’re 30 and just starting to focus on your joints, muscles, and movement, where should you begin? What are the fundamental building blocks before you can truly feel strong, pain-free, and athletic?
We spoke with Dr. Anurag Gupta, a senior physiotherapist and Lumov Ambassador, to create a Maslow-style hierarchy for MSK health — a step-by-step guide to help you move better, get stronger, and unlock your body’s full potential. Here is how it works.
Level 1: Structural Integrity (The Foundation)
Your body needs a solid foundation before chasing strength or athletic performance. Think of it as fixing cracks in a house before adding extra floors. This stage is about posture, joint alignment, and pain-free movement. This is where you start if you have imbalances, stiffness, or recurring pain. A physiotherapy consultation may be necessary to address weaknesses before progressing.
What to focus on:
- Postural awareness—how you sit, stand, and move throughout the day
- Correcting joint alignment for better movement efficiency
- Pain-free movement in daily activities
- Addressing imbalances or chronic pain through professional guidance
Without structural integrity, everything else you build is at risk of collapse.
Level 2: Mobility & Flexibility (Unlocking Movement)
Once your foundation is stable, it is time to unlock better movement. Mobility and flexibility go hand in hand—mobility is how well your joints move, while flexibility is how much your muscles stretch. If these are lacking, your movements become restricted and compensatory, increasing the risk of injury.
This stage introduces joint mobility drills, dynamic stretching, and controlled movement patterns to ensure you can move safely and efficiently.
What to focus on:
- Daily mobility drills (especially for ankles, hips, thoracic spine, and shoulders)
- Dynamic stretching before workouts to prepare your body
- Gentle flexibility training to maintain a healthy range of motion
- Foam rolling and myofascial release to ease tightness
Improved mobility and flexibility through Maslow's Hierarchy for MSK Health will allow you to move more freely, reduce pain, and prepare your body for the next level.
Level 3: Stability & Basic Strength (The Scaffolding)
Now that your body moves well, it is time to reinforce it with stability and fundamental strength. Stability training ensures that your muscles support your joints, preventing injury and enhancing movement control. At this stage, we introduce bodyweight exercises and core stability work—not just abs! Proper core stability involves your hips, shoulders, and deep spinal muscles.
What to focus on:
- Core stability exercises (planks, dead bugs, Pallof presses)
- Hip & shoulder stability drills to prevent overuse injuries
- Fundamental strength movements (bodyweight squats, lunges, push-ups)
- Balance & control—learning to move well before adding heavy resistance
This stage builds a resilient body that will not crumble under pressure. Without stability in the context of Maslow's Hierarchy for MSK Health, adding heavy weights is a recipe for injury.
Level 4: Muscular Strength & Endurance (Sustainable Strength)
Strength is the key to longevity and functional movement. It allows you to lift, carry, climb stairs, and go through daily life without fatigue or strain. At this stage of Maslow's Hierarchy for MSK Health, we progressively overload muscles through strength training using weights or resistance bands. But form comes first—lifting heavier with poor form leads to setbacks.
What to focus on:
- Progressive overload—gradually increasing resistance in training
- Building endurance for everyday tasks (long walks or lifting groceries)
- Prioritising form over weight to avoid injuries
- Strengthening major muscle groups (legs, core, back)
This is the most sustainable stage of Maslow's Hierarchy for MSK Health—strength training alone will keep you moving well for decades.
Level 5: Power & Performance (Athletic Peak)
The final stage is for those who want to push beyond daily function and tap into their athletic potential. This is the “self-actualisation” of Maslow's Hierarchy for MSK Health—developing explosiveness and peak physical performance. If you are pain-free and stable, you can start incorporating power-based movements like jumping or sprinting.
What to focus on:
- Explosive movements—box jumps or kettlebell swings
- Agility drills—footwork exercises or change-of-direction work
- Sport-specific training, if applicable
- Injury prevention—never sacrifice form for intensity
This stage will help you reach new heights if you aim to elevate your MSK health through power and performance training based on Maslow's Hierarchy.
Avoid Shortcuts in Your MSK Journey
Embarking on your musculoskeletal (MSK) health journey requires a structured approach akin to ascending a ladder—each rung supporting the next. Attempting to leap directly into advanced stages without first establishing foundational elements like structural integrity can lead to complications:
- Increased Risk of Injury: Engaging in complex movements without proper preparation can strain muscles and joints.
- Development of Musculoskeletal Disorders (MSDs): Neglecting foundational training can contribute to conditions like tendonitis or osteoarthritis.
- Inefficient Recovery and Plateaus: Skipping initial stages may result in workouts that fail to target intended muscle groups.
By progressing methodically through each level of Maslow's Hierarchy for MSK Health, you build a resilient foundation that supports advanced training while minimising injury risk.
Final Thoughts: Climbing the MSK Pyramid
MSK Health is not built overnight; it follows a logical progression similar to Maslow's Hierarchy for MSK Health. If you skip steps, you increase your risk of pain or injury. Start with a solid foundation (structural integrity), unlock movement (mobility & flexibility), reinforce stability, build strength, and explore power and performance only if ready.
Where are you in the MSK Health Pyramid? Assess your movement today!
