Why Core Training Isn’t Necessary When Lifting Heavy
- carriemessmore2
- Jun 22
- 3 min read

This might go against what you’ve heard — but if you’re lifting heavy and using proper form, you don’t need to add endless core circuits to your routine.
That said, strategically adding just a few targeted Pilates-based core exercises can seriously level up your lifting — by improving posture, deep core engagement, and overall form.
Let’s unpack the truth. 👇
🧠 Your Core Is Already Working Hard — Whether You Feel It or Not
Your core isn’t just your abs. It’s a network of muscles — including your deep stabilisers like the transverse abdominis, obliques, multifidus, and pelvic floor — all working together to support your spine and transfer power.
When you perform compound lifts like:
Squats
Deadlifts
Overhead presses
Bent-over rows
… your core automatically fires up to stabilise your trunk and keep you safe. If you’re lifting with intensity and good mechanics, your core is already getting a functional workout.
🔥 Heavy Lifting = Real-World Core Strength
Lifting heavy teaches your core to brace under load — exactly what it’s designed for in real life.
You’re not just lying on a mat doing crunches. You’re training your core to:
Prevent injury
Improve posture
Transfer force from lower to upper body
Handle life (and lifting) like a badass
This is why heavy compound lifts are more effective than hundreds of sit-ups.
🧘♀️ But Here’s Where Pilates Comes In…
While your core is working hard during your big lifts, some muscles — especially the deep stabilisers — can still be under-activated.
That’s where targeted Pilates exercises are magic. Just a few minutes a week of Pilates-based core work can:
Strengthen deep abdominal and pelvic floor muscles
Improve body awareness and alignment
Enhance lifting form and control
Reduce lower back pain and imbalances
Think of it as a supplement, not a replacement.
I use Pilates with my strength clients to refine the way their core engages before and during big lifts. The result? Cleaner technique, stronger lifts, and fewer injuries.
🕒 Stop Wasting Time on Crunch Circuits
Spending 20 minutes doing endless crunches or planks after your session?
❌ Not necessary✅ Possibly counterproductive
Too much isolated ab work can fatigue your core and affect performance in your next heavy session.
Instead, consider this formula:
Main lifts = core training
Pilates = core activation and refinement
Together, they’re a powerhouse combo.
💡 Bonus: Movements That Light Up the Core Without the Fluff
Want more core activation without extra circuits? Focus on:
Front squats and goblet squats (core stabilisation under load)
Single-arm presses or rows (anti-rotation work)
Suitcase carries (real-world strength and balance)
Pilates-inspired movements like dead bugs, roll downs, or pelvic tilts for pre-lift prep
The Bottom Line
If you’re lifting heavy with solid form, your core is already doing its job.But if you want to unlock even better technique, posture, and performance — add a sprinkle of Pilates.
At True Fitness with Carrie, I blend strength and Pilates for women who want to feel powerful, move better, and prevent injury — without wasting time on fluff.
At True Fitness with Carrie, we offer a holistic approach to fitness through personalised Pilates training, designed to meet the unique needs of women at every stage of life, from prenatal to postmenopausal. Whether you're looking to improve your core strength, flexibility, or overall well-being, our bespoke Pilates programs are tailored to help you achieve your goals in a safe and effective way. We provide both in-person Pilates and Barre classes in Thame and across Oxfordshire, as well as online options, ensuring that you can access expert instruction no matter where you are. Our signature program, The True Method, blends personalised Pilates techniques with a focus on women's health, injury prevention, and rehabilitation, offering a well-rounded fitness experience. Whether you're a busy mom needing flexible options, an expectant mother seeking safe prenatal exercises, or navigating life post-menopause, Pilates with Carrie provides the support, guidance, and expertise to help you thrive. Join us in Thame for Personal Training, Pilates, or Barre (or virtually!) to start your fitness journey today!
Have you thought about personal training? I have an option for every budget and person! Check out more about personal training here.
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