Core Training vs Core Strengthening: Training Comes Before Strengthening—Here’s Why

You’ve probably heard it before: “You need to work on your core.” Whether it’s your physio, your trainer, or your mate at the gym, it seems everyone’s obsessed with the core. But here’s the kicker—most people have no idea what they’re talking about. Crunches and planks alone won’t fix your back pain or make you a movement maestro. Why? Because there’s a big difference between core training and core strengthening.

And if you don’t know the difference, you’re likely just reinforcing poor patterns and wondering why your back still hates you. Let’s clear up the confusion.

Key Takeaways

1. Training Comes Before Strengthening: Core training restores the brain-muscle connection, laying the groundwork for strengthening.

2. Synergy is Everything: The deep core muscles must work in harmony to stabilise without restricting mobility.

3. Core Dysfunction Can Be Persistent: Pain, injury, or even pregnancy can disrupt core function, and these patterns often persist after symptoms resolve.

4. Integration is Key: A strong core enhances performance across all activities, not just isolated exercises.

What Even Is the Core?

Your core isn’t just your abs, and it’s definitely not just about getting a six-pack (although, no complaints if it comes as a bonus). The core is everything between your diaphragm (your main breathing muscle) and your pelvic floor. Think of it as the body’s powerhouse, controlling movement, stability, and even your ability to stand tall and strong.

The star players include:

• Transversus abdominis (TrA): Your deep abdominal corset keeping everything in check.

• Multifidus: The spine’s backstage crew—small but mighty muscles stabilising each vertebra.

• Pelvic floor: The hammock supporting your bladder, bowels, and (for the ladies) the uterus.

• Diaphragm: The unsung hero of breathing and core control.

These deep muscles are the quiet achievers, working in the background to keep you balanced and pain-free. Unlike your big, showy muscles (hello, obliques and rectus abdominis), these are all about precision, not brute force.

Why Most Core Workouts Are Missing the Mark

If your core workout routine is just planks, crunches, and leg raises, I hate to break it to you, but you’re skipping a crucial step. These exercises are great for strengthening—but only after your deep muscles are actually firing properly.

This is where the difference between core training and core strengthening really matters.

Core Training: Waking Up the Quiet Achievers

Core training is about retraining your deep stabilisers to work in harmony. It’s not about reps or heavy loads—it’s about timing, coordination, and restoring the brain-muscle connection.

When pain or injury strikes, your brain often goes rogue, forgetting how to activate these muscles properly. This dysfunction can stick around long after the pain’s gone, creating a ripple effect of poor movement and recurring issues (Hodges & Richardson, 1996).

What does core training look like?

Imagine a gentle, nerdy bootcamp for your deep muscles:

• Visual cues like “draw your hip bones together” to engage your TrA.

• Subtle breathing techniques to sync your diaphragm with your pelvic floor.

• Biofeedback tools like ultrasound imaging to make sure your muscles are playing nicely together.

It’s all about rebuilding that foundation, one subtle movement at a time.

Core Strengthening: Adding the Power

Once your deep muscles are on speaking terms again, it’s time to layer on the load. Core strengthening focuses on building strength without losing stability. Think of it as levelling up—without skipping the tutorial stage.

Examples of core strengthening exercises:

• Weighted squats or lunges while maintaining deep core engagement.

• Functional movements like lifting or pushing with proper alignment.

• Planks that focus on stabilisation, not just endurance.

Skipping this step and diving straight into strengthening exercises? Bad idea. You’re likely just reinforcing the very patterns that caused the problem in the first place.

Why Timing Is Everything

Let’s talk about timing. Your deep core muscles are supposed to fire before you move. But if they’re snoozing on the job, your body will find other (less qualified) muscles to pick up the slack. This is how you end up with sore backs, dodgy knees, and feet that feel like they belong to someone else.

Hodges and Richardson (1996) showed that delays in core activation are strongly linked to chronic low back pain. It’s like showing up late to a meeting—it throws off the whole team.

How I Help Clients and Therapists

At my clinic, we don’t just guess what’s wrong and throw random exercises at you. Whether you’re a client looking to move pain-free or a therapist wanting to level up your skills, here’s what I offer:

• Personalised Assessments: I get to the root of your pain or dysfunction. No cookie-cutter programs here.

• Hands-On Guidance: Learn how to activate your core properly, with tactile feedback and real-world cues.

• Cutting-Edge Techniques: I use tools like ultrasound imaging to ensure your muscles are actually doing their job.

• Education for Therapists: Want to help your clients move better? I teach advanced movement analysis and core mechanics so you can deliver standout results.

Why Your Core Matters More Than You Think

Still not convinced? Here’s the thing: everything connects to your core. Poor activation or coordination can lead to issues far beyond your back, from knee pain to plantar fasciitis to shoulder niggles. Fixing your core isn’t just about pain relief—it’s about unlocking better, more efficient movement for life.

Ready to Fix Your Foundation?

Whether you’re dealing with pain, preparing for post-pregnancy recovery, or just want to crush it in the gym, rebuilding your core the rightway is the key.

If you’re a therapist, understanding the difference between core training and strengthening can take your practice to the next level. Let me show you how to help your clients move better and feel stronger.

Keep an eye out for the launch of our Core Training and Strengthening Program or book a session today to get started—because when it comes to your core, the details matter.

Recent Research Insights

Recent studies provide further evidence supporting the importance of distinguishing between core training and core strengthening:

• Rodríguez-Perea et al. (2023) conducted a systematic review and meta-analysis, concluding that core training positively impacts balance, throwing/hitting velocity, and jumping performance. They noted that combining core training with other modalities yields more significant improvements than isolated core training.

• Granacher et al. (2014) examined the effects of core strength training on stable versus unstable surfaces in adolescents. The study found that while core strength training improves physical fitness, training on unstable surfaces provided limited additional benefits compared to stable surfaces.

These findings reinforce the need to tailor core training programs to the individual and highlight the importance of integrating core training into broader movement practices.

References

• Hodges, P.W., & Richardson, C.A. (1996). Inefficient muscular stabilisation of the lumbar spine associated with low back pain. Spine, 21(22), 2640-2650.

• Hodges, P.W., & Gandevia, S.C. (2000). Changes in intra-abdominal pressure during postural and respiratory activation of the human diaphragm. Journal of Applied Physiology, 89(3), 967-976.

• Hides, J.A., Richardson, C.A., & Jull, G.A. (1996). Multifidus muscle recovery is not automatic after resolution of acute, first-episode low back pain. Spine, 21(23), 2763-2769.

• Hides, J.A., Jull, G.A., & Richardson, C.A. (2001). Long-term effects of specific stabilisation exercises for first-episode low back pain. Spine, 26(11), E243-E248.

• Lee, D. (2011). The Pelvic Girdle: An Integration of Clinical Expertise and Research. 4th ed. Elsevier Health Sciences.

• Lee, L., & Lee, D. (2000). Integration of motor control theory into physiotherapy management. Manual Therapy, 5(2), 63-73.

• Lee, L., & Lee, D. (2010). Functional core stability in sport and rehabilitation. Sports Medicine, 40(7), 517-528.

• Rodríguez-Perea, A., et al. (2023). Effects of core training on athletic performance: A systematic review. Sports Science Review.

• Granacher, U., et al. (2014). Effects of core strength training on physical fitness and performance in adolescents. Journal of Strength and Conditioning Research, 28(2), 504-514.