11. Why Core Training Should Come First, Not Last

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Core Training – The Most Skipped Part of a Workout

Be honest—how often do you push core work to the end of a session, only to run out of time (or energy) and skip it altogether?

It happens all the time. We tell ourselves core isn’t as important as the big lifts or that we’ll “fit it in” later. But here’s the thing: your core isn’t just another muscle—it’s the foundation of every movement you do.

Why Core Should Be First, Not an Afterthought

Your core is your body’s stabiliser. It keeps your posture strong, protects your lower back, and helps transfer power through every lift, sprint, or jump.

That’s why at OC Health Clubs (our gym here in Queenstown), we prioritise core work at the start of a session—when you have the most energy and focus.

The Benefits of Training Core First

  1. Better Stability for Every Lift – A strong core improves your squat, deadlift, press, and even running mechanics.

  2. Reduced Injury Risk – Weak core muscles force other muscles to compensate, leading to imbalances and strain.

  3. More Mind-Muscle Connection – Engaging your core early in a session makes it easier to activate during compound lifts.

  4. No More Skipping It – When core is first, it gets done properly—not rushed through at the end when you’re fatigued.

How to Add Core at the Start of Your Session

You don’t need to spend 20 minutes on abs—just 5 minutes of focused core work before your main lifts will make a difference. Try:

  • Deadbugs or Bird Dogs (Great for core activation and control)

  • Hollow Holds (To engage deep stabilising muscles)

  • Plank Variations (To build core endurance and full-body stability)

The Bottom Line

If you want to train stronger, safer, and more effectively, stop treating core like an afterthought.

Put it at the start of your session, build stability first, and watch how much better the rest of your workout feels.

See You Next Friday

Your future self will thank you for training your core with intention.

Yours in Health,
Chaz – Your Personal Trainer

Whenever you're ready, there are 2 ways I can help you:

  1. Sleep Mastery Course (Online) – Learn the exact framework I use to help clients sleep better, recover faster, and perform at their peak.

  2. Join OC Health Clubs in Queenstown (In Person) – Get expert advice first-hand and access courses for free.

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