When we hear the term “core training,” most people immediately think of chiselled six-pack abs or Instagram-worthy fitness photos. But in reality, core training goes far beyond aesthetics. Having visible abs does not necessarily mean you have core strength or, more importantly, core stability.
On the other hand, weight training is often associated with muscle building, strength gains, and lifting heavy at the gym. But when it comes to injury prevention, physical rehabilitation, and long-term performance, the difference between core training and weight training – and how they work together – is crucial to understand.
In this blog, we’ll unpack the key differences between weight training and core training, explore how they each contribute to your health and fitness, and explain why both should be included in your exercise routine, especially during rehabilitation.
What Is Core Training? Understanding True Core Stability
Core training focuses on strengthening the muscles that stabilise your spine and pelvis. While this sounds straightforward, many people misunderstand what the “core” actually includes.
The Core Is More Than Just Abs
Your core muscles are a group of deep muscles that include:
- Transversus abdominis (TA)
- Multifidus (small muscles around the spine)
- Pelvic floor muscles
- Diaphragm
- Gluteal muscles (especially gluteus medius and minimus)
- Deep hip stabilisers
- Muscles around your shoulder blades and lower back
These muscles work isometrically – meaning they contract without movement – to maintain joint stability during everyday activities and athletic performance. Without this stability, your body becomes more susceptible to injury and poor movement patterns.
Muscle Fibre Types in the Core
To understand core stability better, we need to look at the types of muscle fibres:
- Fast-twitch fibres (Type II): Responsible for powerful, quick movements like sprinting or jumping. These fibres fatigue quickly.
- Slow-twitch fibres (Type I): Support sustained, low-load contractions needed for endurance and postural control. These fibres are key for core stability.
Core stabilising muscles contain a higher proportion of slow-twitch fibres, allowing them to work for long periods without fatigue. This enables the body to maintain control and alignment while other muscles generate movement.
What Is Weight Training?
Weight training (also known as resistance training or strength training) focuses on building muscle strength and power through exercises that involve resistance – such as dumbbells, barbells, resistance bands, or bodyweight.
Main Goals of Weight Training:
- Increase muscle mass (hypertrophy)
- Improve muscular strength
- Enhance bone density
- Boost metabolic rate
- Improve overall physical performance
Most weight training exercises – like squats, bench presses, or deadlifts – are compound movements, involving multiple joints and muscle groups. These typically rely on fast-twitch muscle fibres, which are excellent for generating power but fatigue quickly.
How Core Training and Weight Training Work Together
It’s easy to think of core training and weight training as separate or even competing types of exercise. But the truth is, they are complementary, and both are essential for a balanced, injury-resistant body.
Think of Core Training as the Foundation
Core stability provides the base support your body needs to perform weight training safely and effectively.
- Before lifting weights, your core stabilisers must activate to keep your spine, hips, and shoulders in proper alignment.
- Without proper core control, weight training can place excessive stress on joints and tissues, increasing the risk of injury – especially in the lower back, knees, and shoulders.
The Progression From Core to Weights in Rehab
In injury rehabilitation, especially at Logan Physio, we often begin with core-focused exercises that involve low-load, controlled movements. These are designed to retrain your stabilising muscles and restore functional control around the injured joint.
Once core control has improved and movements become pain-free, we then progress to weight-bearing and resistance-based exercises, gradually adding external load while maintaining correct technique.
Why Good Form Matters in Weight Training
Have you ever heard the advice, “Lift with good form”? That’s not just for show – it’s about activating your core stabilisers before and during the lift.
This is known as pre-activation: bracing or gently engaging your core muscles prior to a heavy or dynamic movement. Think of it as setting a solid base before launching into movement. Without this step, you risk over-relying on larger, movement-producing muscles (like your quads or traps) while neglecting the smaller stabilisers that protect your joints.
Form + Stability = Strength and Safety
By combining core training and strength work correctly, you can:
- Improve movement efficiency
- Reduce the risk of injury
- Enhance athletic performance
- Achieve long-term strength gains safely
Examples of Core Training Exercises
These exercises focus on controlled activation and are often used in early rehab or foundational training:
- Transversus abdominis bracing (lying or seated)
- Dead bug
- Bird dog
- Glute bridge with pelvic control
- Side planks
- Single-leg balance work
- Pelvic floor engagement with breathing
At Logan Physio, we teach these in a structured, progressive way – ensuring you know how to feel the right muscles working before advancing.
Examples of Weight Training Exercises
These exercises involve external resistance and require core engagement throughout:
- Squats
- Lunges
- Deadlifts
- Bench press
- Shoulder press
- Lat pulldown
- Resistance band rows
To get the most benefit from these exercises, it’s critical to combine them with core pre-activation strategies.
What Happens If You Skip Core Training?
Neglecting your core training – especially if you’re recovering from injury or new to exercise – can lead to:
- Poor posture and alignment
- Lower back pain
- Imbalances between muscle groups
- Increased injury risk during weight training
- Delayed recovery or recurring injuries
Group Classes at Logan Physio: A Core Training Focus
At Logan Physio, we offer expert-led group exercise classes specifically designed to teach low-load, core-focused movements. These classes are ideal for:
- People recovering from injury
- Beginners wanting to learn proper muscle control
- Those looking to improve posture and reduce pain
- Athletes wanting to strengthen their foundations before progressing to advanced training
Once you’ve mastered the control and coordination of these stabilising muscles, we guide you on how to safely progress into higher-load activities, including resistance and strength training.
Why You Need Both Core and Weight Training
Core training and weight training are not competitors – they’re teammates. Each serves a unique and essential role in building a strong, functional, and pain-free body.
- Core training helps you stabilise, align, and control your body during both movement and stillness.
- Weight training allows you to build strength, muscle mass, and resilience for daily life and sports.
By understanding how they differ – and more importantly, how they work together – you’ll be in a better position to train effectively, reduce injury risk, and achieve your health and fitness goals.
Need Help Building Core Stability or Starting Weight Training?
Let our experienced team at Logan Physio guide you. Whether you’re recovering from injury, getting back into exercise, or looking to improve your strength and technique, our individual programs and group classes provide expert support every step of the way.
📞 Call us today or book online to make an appointment or trial a class!
