Core strength is arguably the most important component of functional strength training. Maybe you just read that and said to yourself, “Of course!” because you’ve known this for years. Or maybe you’re like the younger version of myself coming up in 2011 as a young strength coach and you’re not so sure. You’d rather spend valuable time on lower body strength for skiing and hiking, or maybe you’d prefer to focus on your upper body to develop a toned look and improve your body composition goals. Perhaps you’d rather dedicate time to cardio for weight loss or improved endurance.
Whether you love core training or think it’s overkill, my goal in this post is to clarify why core training matters, how it applies to your personal training or group strength training, and how to incorporate it into your routine to achieve the results you’re looking for!
What is Core Strength?
At 212 Fitness, we define core strength as the ability to maintain proper posture and position under a range of loads and movements. Simply put, core strength is the ability of your core musculature to maintain a neutral spine.
For example:
- In a deadlift, your core keeps your spine from flexing.
- In a push-up, it prevents your spine from hyperextending.
- For trail runners, it supports the impact forces of your body weight while maintaining posture over long distances.
The level of core strength required depends on your goals:
- Lifting heavy objects: If you regularly lift 50-pound bags, your core must support at least that weight.
- Running endurance: Trail running for five miles weekly demands core strength and endurance to sustain proper posture.
- Back pain relief: If you’ve experienced back pain, lower max core strength and higher endurance are crucial to moving pain-free.
Core strength is a foundational component of success in strength training for women, men, and older adults. Understanding what your activities demand from your core helps you train smarter.
How Core Strength Supports Your Goals
1. Max Strength
I used to shrug off the importance of core strength when training for improved strength in key lifts like back squats, bench press, deadlifts, and overhead presses. After all, you work your core during these exercises, right? While this is true, I’ve found that for most people, their core is the limiting factor in these lifts.
Take the back squat, for instance. When performing squats for five reps or fewer, it’s common for an athlete’s core to fatigue before their legs, preventing them from lifting heavier safely.
I experienced this firsthand. In my early 30s, I followed a powerlifting program based on 3 sets of 5 reps in the back squat, bench press, and overhead press. Over time, I built up to squatting 325 pounds for five reps. Years later, after completing a full year of our Boiling Point program, which focuses on functional strength exercises like Bulgarian split squats and single-leg Romanian deadlifts, I returned to heavy lifting.
During a squat workout with former athletes, I managed to squat 315 pounds for four reps—after barely back squatting in the previous year! The difference? My core strength had surpassed my legs, allowing me to lift with more confidence and better form.
Research supports this. Studies show that exercises like front squats and planks produce higher levels of core activation compared to traditional lifts, reinforcing the importance of isolated core work for overall strength.
2. Endurance
Core strength is essential for endurance athletes, especially runners. Maintaining good posture for an hour-long run is critical for efficiency and injury prevention. Strong core muscles enhance running technique, allowing for faster tempos over longer periods.
At 212 Fitness, many of our members enjoy trail running in Millcreek Canyon. By incorporating core training into their routines, they’ve reported running longer distances, faster paces, and experiencing fewer injuries. Improved core strength endurance is a game-changer for endurance athletes.
3. Body Composition
When it comes to achieving a lean, toned look, core exercises alone won’t do the trick. Belly fat isn’t a result of weak abdominal muscles but rather excess fat storage. Achieving your desired midsection requires proper nutrition, strength training, and conditioning.
However, having a strong core is essential for performing effective workouts. It allows you to train at the intensity needed to achieve your body composition goals while reducing the risk of injury.
4. Back Health
In my opinion, this is the most critical reason to prioritize core training. Back pain can disrupt daily life, making even simple tasks challenging. Strengthening your core helps stabilize the spine, reducing pain and preventing further injury.
We use research-backed strategies from Dr. Stuart McGill, a leading spine specialist, to improve back health through core training. This includes exercises that “wake up” deep core muscles and build the endurance needed to maintain a neutral spine throughout the day.
How to Incorporate Core Training
- Train Core 3-4 Times Per Week:
At 212 Fitness, we include core exercises in every group strength training session to ensure consistency. - Micro-Dose Your Core Work:
Instead of dedicating an entire session to core training, add 1-2 core exercises to each workout. - Focus on “Anti” Movements:
These exercises train your core to resist unwanted motion, making them more functional for daily life. Examples include:- Anti-Extension: Planks, deadbugs.
- Anti-Lateral Flexion: Side planks, suitcase carries.
- Anti-Rotation: Pallof presses, bird dogs.
- Build Core Endurance:
Start with 3 sets of 20 seconds and progress to 30-40 seconds while maintaining proper form.
The Bottom Line
Core training isn’t about maxing out your plank time or hearing compliments on your bird dogs. It’s about enabling your body to train harder, recover faster, and move better. Strong core muscles allow you to perform functional strength training effectively, achieve your body composition goals, and live with less pain.
Make core training a priority—it’s the foundation for success in strength training, endurance, and life.
Disclaimer: The information provided in this blog post is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or nutrition regimen.
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7241624/
