Top 3 Things to Do During Every Workout

Clients get overwhelmed with workout cues and sometimes struggle to retain and apply everything that’s coming at them. While different cues help for different exercises I believe these are the Top 3 that can be applied to every workout you tackle.

The Top 3 Things You Should Do During Every Workout for Better Results and Injury Prevention

If you’re looking to make every workout as effective and safe as possible, focusing on three essentials—engaging your core, waiting in your heels to activate your glutes, and breathing properly—can make a world of difference. These habits help you improve form, build strength, and prevent injuries, setting a strong foundation for your fitness journey.

1. Engage Your Core

Why It’s Important:

Your core is the foundation for nearly every movement you make, whether you’re doing squats, overhead presses, or even cardio. A strong, engaged core stabilizes your spine, improves posture, and provides a solid base for lifting and moving efficiently. Engaging your core also protects your lower back from strain, especially during exercises that involve bending or twisting.

How to Do It:

To engage your core, think of bracing your abs as if someone is about to poke your belly. You should feel a slight tension without sucking in or pushing out. For exercises like planks, squats, or deadlifts, focus on maintaining this tension throughout the movement to keep your form solid and prevent arching your back.

2. Wait in Your Heels to Activate the Glutes and Take Pressure Off the Knees

Why It’s Important:

Glute activation is essential for lower-body exercises, as it stabilizes the hips, prevents knee pain, and powers movements like squatting and lunging. By focusing on “waiting in your heels” (keeping your weight in your heels), you’re more likely to engage your glutes properly and reduce pressure on your knees. This technique can prevent knee strain, which is common when the quads take over during lower-body movements.

How to Do It:

For exercises like squats and lunges, shift your weight slightly back into your heels instead of pressing forward on your toes. Imagine you’re pressing through your heels to stand up, keeping your glutes engaged throughout the movement. This helps you activate the glutes effectively, keeps your knees in a safe position, and distributes the load through the entire lower body.

3. Focus on Your Breathing

Why It’s Important:

Breathing is essential to stabilizing your body and fueling your muscles with oxygen. Proper breathing improves endurance, focus, and strength output during challenging exercises, while holding your breath can cause excessive tension, raise blood pressure, and compromise form.

How to Do It:

Use a breathing pattern that matches your movement: exhale during exertion (e.g., lifting or pushing) and inhale during the release phase (e.g., lowering the weight). For instance, if you’re doing a push-up, exhale as you push up and inhale as you lower down. This rhythmic breathing keeps your movements smooth and helps you stay in control.

In Summary

By focusing on engaging your core, waiting in your heels to activate your glutes, and breathing correctly, you’ll move with better control, reduce your risk of injury, and make each workout more effective. These essentials form the foundation of a safe, strong, and efficient workout that leads to long-term success!