Train your weak spots first!!

Blaine Clancy
September 05, 2025

Most people walk into the gym and start with their favourite lifts. Bench press, squats, rows. The things they enjoy and the things they are already good at.

The problem is the weak areas never improve. They stay weak, they stay imbalanced, and eventually they stop you progressing. You either plateau or you pick up niggles and injuries because your body has gaps.

The good news is there is a simple fix.

Do your weak areas first

When you first walk into a session you have the most energy and the most focus. That is the time to attack the things you usually skip.

If you leave them until the end they get done half-heartedly, rushed, or not at all. And if you always put them last, you are telling yourself they are not important.

For me it has always been arms. If I put them at the end, they never grow. When I prioritise them first, I notice the difference.

For you it might be:

Glutes and hips for stronger running and fewer back issues
Calves and ankles for better sprinting, jumping or Hyrox work
Core for bracing, posture and injury prevention
Shoulders for overhead stability and pressing strength
Grip for deadlifts, carries and pulling power

Why this works

When you give your weak areas priority, a few things happen:

You build balance across your body. That makes every lift and movement more efficient.
You reduce your injury risk. Most injuries come from imbalances, not from absolute weakness.
You see progress faster. Training is about getting complete, not just better at one thing.
You build confidence. The stuff you once avoided becomes a strength.

How to start

Be honest. Identify what your weak area really is. It is probably the thing you avoid most.
Put it first. Start every session, or at least two to three per week, with that area.
Keep it consistent. It will not change overnight. Give it weeks and months, not days.
Keep the work high quality. Do not just throw in junk reps. Make sure technique is spot on.

The bigger picture

Training is not about showing off your strengths. It is about building the complete package. Strong, powerful, fit, balanced, resilient.

That only happens when you take the uncomfortable route. When you stop hiding from the areas you are not good at and give them the energy they need.

You do not need to throw out your whole programme. You just need to shift the order. Do the weak areas first, then move onto the stuff you already enjoy. That one change is enough to completely shift your progress.

Need help?

If you are not sure what your weak areas are, or you do not know how to programme them properly, that is where I can help.

👉 Book a free 30-minute consultation with me.
👉 Join my free WhatsApp community for a free gym training programme, accountability and support.
👉 Or step into coaching with me online or in person here in Warwick.

Train what you are bad at. That is how you become great.

Blaine
BCPerformance
07931337572
[email protected]
Barbell Training Complex | Warwick