7. How to Get Stronger in the Right Places – Why Priming Works
READ Time - 3 minutes
The Difference Between Moving and Training
Ever finished a workout and felt like you didn’t quite hit the right muscles? You did the reps, pushed the weight, but something felt… off.
That’s because training isn’t just about going through the motions—it’s about engaging the right muscles at the right time.
This is where priming comes in.
What is Priming?
Priming is more than just a warm-up. It’s a targeted activation of the muscles you’re about to train. It gets your brain and body working together so that when your session starts, you’re fully engaged, moving well, and maximising every rep.
At OC Health Clubs (our gym here in Queenstown), every session starts with priming—because when you prepare your body properly, you train better, feel stronger, and see faster results.
Why Priming Works
A quick 2-5 minute priming routine before your session can:
Activate the right muscles – Ensures you’re engaging the right areas instead of letting stronger muscles compensate.
Improve mind-muscle connection – When you can feel the muscle working, you can train it more effectively.
Reduce injury risk – Waking up the right movement patterns helps prevent compensations and bad habits.
Increase performance – A properly primed muscle is ready to work, meaning more power and better strength gains.
How to Prime Before a Workout
Priming doesn’t need to take long—it’s about quality, not quantity. Here’s an example:
Before squats: Glute bridges + core activation
Before pressing movements: Banded shoulder activations + scapular control drills
Before deadlifts: Hamstring isometrics + hip mobility work
It’s simple, effective, and makes a huge difference in how your session feels.
The Bottom Line
If you’re just jumping straight into your session without preparing your muscles, you’re leaving results on the table.
A few minutes of priming can mean the difference between just lifting weights and actually training with purpose.
So next time you step into the gym, take the time to prime—and feel the difference for yourself.
See You Next Friday
Your future self will thank you for training smarter, not just harder.
Yours in Health,
Chaz – Your Personal Trainer
Whenever you're ready, there are 2 ways I can help you:
Sleep Mastery Course (Online) – Learn the exact framework I use to help clients sleep better, recover faster, and perform at their peak.
Join OC Health Clubs in Queenstown (In Person) – Get expert advice first-hand and access courses for free.