I’m Aaron Buchan, and I’ve spent over 20 years honing my craft, delivering more than 40,000 personal training sessions and nearly 20,000 team training sessions. Through this extensive experience, I’ve witnessed firsthand what truly works for achieving long-term fitness success. While many trainers claim to have the “secret recipe” for results, I’ve found that the foundation lies in three key pillars: posture/mobility, technique, and what I call “physical intelligence.” These pillars are essential for consistent progress and avoiding the common pitfalls that can derail even the most dedicated individuals.
Pillar 1: Posture and Mobility
Understanding and improving posture is the first crucial step in any fitness journey. Posture isn’t just about standing up straight; it encompasses a wide range of factors, including pelvic position, spinal curves, core function, shoulder movement and stability, glute strength, muscle length, and overall movement patterns. These elements are the foundation of how your body moves through space, affecting everything from how you squat, bend, lunge, push, pull, twist, and walk.
When posture is out of alignment, it leads to inefficiencies in movement and increases the risk of injury. For example, if your pelvis is tilted incorrectly or your spinal curves are exaggerated, it can lead to compensatory movements that put undue stress on your joints and muscles. Correcting these issues requires a commitment to mobility work, stretching, and strengthening exercises that target the specific areas where you may be lacking.
However, many people tend to skip over these foundational exercises, preferring to jump straight into the more exciting aspects of training. This is a mistake. Without a solid base of posture and mobility, you’re setting yourself up for potential setbacks down the line.
Pillar 2: Technique
Once your posture and mobility are in check, the next pillar to focus on is technique. Proper technique is essential for making progress in your training. If your technique is off, you’ll be unable to safely increase the weight or intensity of your workouts, which means you’ll hit a plateau.
One of the biggest challenges I see as a coach is clients who want to load up the weights before their technique is perfected. This is a recipe for disaster. Lifting heavy with poor technique not only limits your progress but also reinforces bad posture and movement patterns. Over time, these faulty patterns become ingrained, making them harder to correct.
It’s said that it takes around 20,000 repetitions to reprogram a faulty recruitment pattern—so imagine how much more difficult it becomes if you’ve spent years lifting with improper form. This is why I emphasize the importance of “homework”—practicing the movements and drills that will help you improve your technique outside of our sessions. By doing so, you’ll be able to progress safely and effectively, laying the groundwork for more advanced training in the future.
Pillar 3: Physical Intelligence
The final pillar is what I refer to as “physical intelligence.” This concept goes beyond simply knowing how to perform an exercise; it’s about understanding how your body moves in space and having the awareness to correct your form in real time. Physical intelligence involves the ability to control your motor patterns, recognize when something is off, and make adjustments on the fly.
In my experience, physical intelligence varies widely among clients. Some people, particularly those with a lower training age or those who have never been taught proper movement patterns, pick up on it quickly. Others, especially men over 40 who have spent years following a bodybuilding mentality, can struggle with this concept. They may be strong and muscular but lack the coordination and awareness to move efficiently and safely.
Developing physical intelligence requires patience and practice. It’s about breaking down movements, understanding the nuances of each exercise, and gradually building the mind-body connection that allows for fluid, controlled movement. This pillar is often overlooked, but it’s critical for achieving long-term success in your fitness journey.
Conclusion
I’ve seen time and time again that these three pillars—posture/mobility, technique, and physical intelligence—are the key to unlocking long-term fitness success. While there are certainly other factors that contribute to your results, these foundational elements set the stage for consistent progress and injury-free training.
If you’re serious about reaching your goals, take the time to master these pillars. Don’t skip the basics in favour of the more exciting aspects of training. By building a strong foundation, you’ll not only achieve better results but also enjoy a healthier, more functional body for years to come.
Book a consultation with me today and let’s assess your posture and movement
