Failing Forward: How to Use Setbacks in Strength Training to Propel You Forward in Life
Strength training is an excellent way to improve your physical health and fitness. However, it can also have a positive impact on other areas of your life, including mental toughness, discipline, and perseverance. Despite your best efforts, setbacks are inevitable in any fitness journey. Whether you've hit a plateau or faced an injury, it's essential to reframe these challenges as learning opportunities to help you achieve your goals.
In this blog post, we'll explore how to fail forward in strength training and leverage setbacks to propel you forward in all areas of life. By adopting a growth mindset, we can view these challenges as opportunities for personal growth and success. We'll provide practical tips on how to analyze setbacks, set new goals, and create an action plan to achieve them. By the end of this post, you'll have a better understanding of how to turn setbacks into opportunities and use them to achieve your fitness and life goals.
Summary
1. Recognize setbacks as learning opportunities
2. Analyze setbacks and set new goals
3. Embrace the challenge and stay committed:
4. Celebrate your progress and enjoy the journey
5. Conclusion
1. Recognize setbacks as learning opportunities
To achieve your fitness and life goals, it's crucial to view setbacks as opportunities for growth and learning. When faced with a setback in strength training, such as a plateau or an injury, it's easy to feel discouraged and frustrated. However, by reframing these challenges as learning opportunities, you can use them to your advantage.
Analyzing setbacks can help you identify what went wrong and why. This understanding can help you create a plan to prevent similar setbacks from happening again in the future. For example, if you experienced a setback due to poor form, you can focus on improving your form and technique to prevent future injuries.
Learning from setbacks in strength training can also help you overcome challenges in other areas of life. By developing a growth mindset and focusing on the lessons learned, you can apply these principles to other areas of life, such as work or relationships.
Setbacks are simply opportunities in disguise - opportunities to learn, to grow, and to become stronger than ever before.
2. Analyze setbacks and set new goals
Once you've recognized setbacks as learning opportunities, the next step is to analyze what went wrong and set new goals. By analyzing setbacks, you can identify what factors contributed to the setback and what changes you need to make to prevent it from happening again.
To analyze setbacks, start by identifying the specific problem or challenge. For example, if you've hit a plateau in your strength training, ask yourself why you're not making progress. Is it due to your diet, your training program, or your recovery? Once you've identified the problem, brainstorm solutions and set new goals that will help you overcome the challenge.
When setting new goals, make sure they are specific, measurable, and achievable. For example, instead of setting a vague goal to "get stronger," set a specific goal to increase your squat by 10 pounds in the next 8 weeks. This goal is specific, measurable, and achievable, making it easier to track progress and stay motivated.
Finally, create an action plan to help you achieve your new goals. Break your goals down into smaller, manageable steps, and create a timeline for when you want to achieve each step. This will help you stay on track and make progress towards your goals.
"Setbacks are not failures, but opportunities to recalibrate and set new goals. It's not about avoiding obstacles, but rather analyzing them, learning from them, and using that knowledge to move forward towards success." - Adam Grant
The Benefits of Functional Fitness: Why You Should Incorporate It into Your Workouts
In recent years, functional fitness has gained popularity among fitness enthusiasts and athletes alike. This approach to training emphasizes movements that mimic everyday activities and improve overall functionality. But what exactly are the benefits of functional fitness, and why should you incorporate it into your workouts?
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Increased overall strength and flexibility
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Improved balance and coordination
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Reduced risk of injury
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Enhanced sports performance
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Greater ease in performing daily activities
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Time-efficient workouts
Functional fitness offers a wide range of benefits for individuals at any fitness level. By incorporating functional movements into your workouts, you can improve overall strength and flexibility, reduce the risk of injury, and enhance your performance in sports and daily activities. So next time you hit the gym, try adding some functional exercises to your routine and experience the benefits for yourself.
Increased Overall Strength and Flexibility
Functional fitness is a term that's been gaining popularity in recent years, and for good reason. It focuses on building strength, mobility, and flexibility in movements that we use in our everyday lives, such as squatting, bending, pushing, pulling, and twisting.
Unlike traditional gym workouts that isolate individual muscle groups, functional fitness movements train multiple muscle groups at once, and often involve the use of free weights, resistance bands, and bodyweight exercises. This type of training not only helps to build strength and flexibility, but also improves balance, coordination, and stability.
One of the biggest benefits of functional fitness is its transferability to real-life activities. Whether you're carrying groceries, playing with your kids, or doing yard work, functional fitness movements mimic the actions we perform in our daily lives, making these activities easier and less taxing on our bodies.
Functional fitness also helps to prevent injuries, particularly in older adults. By building strength and flexibility in the muscles and joints used in everyday movements, functional fitness can reduce the risk of falls and other injuries.
Here are some examples of functional fitness exercises:
- Squats: This exercise targets the muscles in the legs and glutes, which are essential for everyday movements like standing up from a chair or lifting a heavy object.
- Push-ups: Push-ups work the chest, shoulders, and triceps, which are important for pushing movements like opening a door or carrying a bag.
- Lunges: Lunges strengthen the legs and hips, which are involved in walking and stair climbing.
- Rows: Rows target the muscles in the upper back, which are important for good posture and lifting objects off the ground.
- Planks: Planks strengthen the core muscles, which are essential for balance and stability in everyday movements.
So, if you're looking to increase your overall strength and flexibility, consider incorporating functional fitness exercises into your workout routine. Not only will it improve your fitness, but it will also make everyday activities easier and more enjoyable. Watch this Follow Along Workout to include all these aspects:
Improved balance and coordination
Balance and coordination are crucial components of overall fitness, yet often overlooked in traditional strength training programs. Incorporating functional fitness exercises into your workout routine can help improve your balance and coordination, which can have a significant impact on your performance in everyday activities and sports. In this post, we'll explore the benefits of functional fitness for balance and coordination, and provide some examples of exercises you can incorporate into your routine.
Benefits of Functional Fitness for Balance and Coordination:
- Improved Stability: Functional fitness exercises focus on training your body to move in a natural, functional way. This type of training can improve your overall stability, making you less prone to falls and injuries. It can also help improve your posture and alignment, which can reduce the risk of back pain.
- Increased Proprioception: Proprioception is your body's ability to sense its position in space. Functional fitness exercises require you to use multiple muscle groups at once, which can improve your proprioception and make you more aware of your body's movements.
- Better Coordination: Functional fitness exercises can help improve your coordination by requiring you to use multiple muscle groups and perform complex movements. This can translate to improved performance in sports that require agility and quick reactions.
Examples of Exercises:
- Single Leg Balance: Stand on one leg with your knee slightly bent and your foot flat on the ground. Hold this position for 30 seconds, then switch legs. To make this exercise more challenging, close your eyes or stand on a cushioned surface.
- Lateral Bounds: Stand with your feet hip-width apart and jump laterally to the side, landing on one foot. Immediately jump back to the starting position and repeat on the other side. This exercise can help improve your lateral stability and coordination.
- Medicine Ball Throws: Stand with your feet shoulder-width apart and hold a medicine ball at chest height. Twist your torso and throw the ball against a wall, catching it as it bounces back. This exercise can improve your coordination and balance while also working your core and upper body.
Conclusion: Incorporating functional fitness exercises into your workout routine can help improve your balance and coordination, which can have a significant impact on your overall fitness and performance in everyday activities and sports. Try incorporating some of these exercises into your routine and see how it can benefit you!
Reduced risk of injury
Unlike traditional gym routines that often focus on isolated muscle groups, functional fitness workouts target multiple muscle groups at once and help develop a strong foundation of strength, stability, balance, and flexibility. In this post, we will discuss how functional fitness can help reduce the risk of injury.
Functional fitness workouts are designed to improve the overall movement patterns of the body, making it more efficient and less prone to injury. By focusing on exercises that target multiple muscle groups and mimic real-life movements, functional fitness workouts help develop a strong core, improve posture, and promote better balance and coordination.
One of the most significant benefits of functional fitness is that it helps improve the body's ability to move in multiple planes of motion. Many traditional gym routines tend to focus on exercises that are performed in a single plane of motion, which can lead to muscle imbalances and increase the risk of injury. Functional fitness workouts, on the other hand, incorporate exercises that challenge the body to move in different planes of motion, such as twisting, bending, reaching, and rotating, leading to a well-rounded fitness level and a reduced risk of injury.
Another way functional fitness can reduce the risk of injury is by improving muscle imbalances. Muscle imbalances occur when one muscle group is stronger than its opposing muscle group, leading to improper movement patterns and increasing the risk of injury. Functional fitness workouts target multiple muscle groups at once, ensuring that all muscle groups are worked equally and reducing the risk of muscle imbalances.
Finally, functional fitness helps improve flexibility, mobility, and stability, all of which contribute to reducing the risk of injury. Exercises that focus on mobility and flexibility, such as stretching, foam rolling, and yoga, help improve joint mobility and reduce the risk of injury. Additionally, exercises that target stability, such as balance training, help improve overall balance and coordination, leading to a reduced risk of falls and other injuries.
The definition of a functional exercise is the Copenhagen Plank where we ask for co-contraction of the adductors, glutes and abs to decrease the risk of injury:
Enhanced Sports Performance
Functional fitness is a type of exercise that focuses on improving overall body movements, making everyday activities easier, and enhancing sports performance. When it comes to sports performance, functional fitness can be a game-changer.
By engaging in functional fitness exercises, athletes can improve their agility, power, speed, and endurance. Functional fitness exercises mimic the movements required for various sports, making it easier for athletes to perform at their best. Additionally, functional fitness helps prevent injuries, allowing athletes to stay on top of their game for longer.
For example, let's consider a basketball player. Basketball requires a lot of lateral movements, jumping, and quick changes in direction. By incorporating exercises like lateral lunges, box jumps, and agility drills into their functional fitness routine, a basketball player can improve their lateral speed, vertical jump, and change of direction. This leads to improved on-court performance and reduced risk of injury.
Another example is a football player. Football requires a lot of explosive movements, like sprinting, tackling, and jumping. By incorporating exercises like squats, deadlifts, and plyometric jumps into their functional fitness routine, a football player can improve their power, speed, and explosiveness on the field. This translates to improved performance and a reduced risk of injury.
Overall, functional fitness is a great way for athletes to enhance their sports performance, reduce the risk of injury, and stay on top of their game. By incorporating exercises that mimic the movements required for their sport, athletes can see real improvements in their performance on the field or court.
Here's a video we did specifically for explosive sports and their athletes' knee troubles:
Greater Ease in Performing Daily Activities
As we age, it becomes increasingly important to maintain our functional fitness. This type of fitness is all about training our bodies to move and function in everyday life, rather than just focusing on aesthetics or building muscle mass. Functional fitness can help us with everything from carrying groceries to climbing stairs to playing with our grandkids. And for older adults, it can make a huge difference in maintaining independence and quality of life.
One of the key benefits of functional fitness is that it can make everyday tasks feel easier and more manageable. For example, if you have good balance and coordination, you're less likely to stumble or fall while walking on uneven terrain. If you have strong core muscles, you'll find it easier to get up from a chair or bed. And if you have good flexibility and range of motion, you'll be able to reach for items on high shelves or bend down to tie your shoes without discomfort.
Functional fitness can be especially important for older adults, who may experience age-related declines in strength, flexibility, and balance. By incorporating exercises that mimic daily activities, such as squats, lunges, and step-ups, functional fitness can help maintain or even improve these physical abilities. This can be especially beneficial for older adults who want to stay independent and live in their own homes for as long as possible.
But functional fitness isn't just for older adults. Anyone can benefit from training their bodies to move and function better in everyday life. Whether you're a busy parent who needs to carry kids and groceries, or an athlete looking to improve your performance on the field, functional fitness can help. Check out our warm-up which we use with Online Coaching clients:
Time Efficient Workouts
This is a highly effective way to improve your overall fitness and achieve your goals without having to spend hours on end at the gym. Here are just a few reasons why functional fitness is a time-efficient solution to your workout woes:
- Multi-joint movements: Functional fitness exercises often involve multiple joints and muscles working together, which means you can achieve a full-body workout in less time. This is because these exercises are more efficient at burning calories and building strength than isolation exercises.
- Increased intensity: Functional fitness workouts are typically higher intensity, meaning you can get a great workout in a shorter amount of time. This is because these exercises involve movements that require more effort and energy, such as squats, lunges, and push-ups.
- Adaptability: Functional fitness exercises can be adapted to your fitness level and goals. This means you can make the most of your time by performing exercises that challenge you without taking up too much time.
It's important to remember that workouts shouldn't be time-consuming.
In fact, it's better to have shorter, more intense workouts than long, drawn-out ones. This is especially important for older individuals, who may have a harder time finding the energy and motivation to work out for long periods of time. By incorporating functional fitness into your routine, you can improve your overall fitness and make the most of your time.
This is an example how only 10 minutes a day can reset your posture:
The Foundation of Athletic Performance and Long-Term Health: The Importance of Strong Feet.
Strong and healthy feet are essential for athletes looking to improve their performance and prevent injuries. Neglecting foot training can lead to weak foot muscles, poor biomechanics, and an increased risk of foot problems such as plantar fasciitis, Achilles tendinitis, and shin splints. However, by incorporating foot exercises into their training programs and following a few simple tips for foot health, athletes can develop strong feet that can help improve their performance and prevent injuries.
In fact, many professional athletes credit foot training as a key factor in their success. For example, former NBA star Kobe Bryant was known for his rigorous foot training routine, which included exercises such as toe curls and ankle rotations. Similarly, Olympic sprinter Usain Bolt has credited foot strength training as a crucial part of his training program, helping him to maintain balance and stability during his record-breaking sprints.
By taking care of their feet, athletes like Bryant and Bolt were able to achieve top performance and avoid foot injuries that could have impacted their long-term health. In this blog post, we'll discuss the importance of strong feet for athletic development and long-term health, common foot problems in athletes, exercises for developing strong feet, and tips for maintaining foot health. By following these guidelines, you too can develop strong, healthy feet that will support you in your athletic pursuits.
I. Introduction
II. The role of feet in athletic performance
III. Common foot problems in athletes
IV. Exercises for developing strong feet
V. Long-term health benefits of strong feet
VI. Conclusion
I. Introduction
As athletes, we often focus on training our muscles and improving our cardiovascular endurance, but we may overlook one of the most important components of athletic performance and long-term health: our feet. Our feet are the foundation of our body, and neglecting them can lead to a range of issues, from poor balance and stability to chronic pain and injury.
For example, runners with weak feet may be more prone to developing plantar fasciitis, a painful condition that affects the bottom of the foot and can sideline them for weeks or even months. Basketball players who don't train their feet may struggle with ankle sprains and other lower leg injuries that can affect their ability to play at their best. Even non-athletes can experience issues such as back pain and poor posture due to weak feet.
Despite these risks, feet are often neglected in training programs. Many athletes focus on exercises that target their larger muscle groups, such as squats and lunges, without paying attention to the muscles in their feet. This can lead to imbalances and weaknesses that can affect their performance and long-term health.
In the next section of this article, we'll explore the role of feet in athletic performance and how neglecting them can lead to problems.
"Feet are often the most neglected and overlooked part of an athlete's body, but they are the foundation of movement. Strong feet can make all the difference in an athlete's performance and longevity." - Dr. Emily Splichal, podiatrist and human movement specialist.
II. The role of feet in athletic performance
When it comes to athletic performance, our feet play a crucial role in providing balance, stability, and power. Our feet are the first point of contact with the ground, and the way we use them can affect our entire body's biomechanics. Here are a few examples of how strong feet contribute to athletic performance:
- Balance: Strong feet help us maintain balance, which is crucial for many sports, such as gymnastics, yoga, and martial arts. Our feet have small muscles and ligaments that help us make micro-adjustments to stay upright. If these muscles are weak, we may struggle to maintain balance, which can affect our performance and increase the risk of falls and injuries.
- Stability: Strong feet also provide stability, especially during dynamic movements such as running and jumping. When we land or change direction, our feet must absorb and transfer force effectively to prevent injury. Weak feet may not be able to handle this stress, leading to issues such as ankle sprains, shin splints, and knee pain.
- Power: Finally, strong feet can help us generate power, especially during explosive movements such as jumping and sprinting. Our feet are involved in pushing off the ground and propelling us forward, and stronger feet can contribute to a more powerful stride.
Overall, neglecting foot training can lead to imbalances and weaknesses that can affect an athlete's performance and increase the risk of injury. In the next section, we'll discuss some common foot problems that athletes may face when their feet are weak or imbalanced.
"Strong feet and ankles are crucial to every movement we make, whether we're running, jumping, or simply walking. Neglecting them can lead to injury and limit our overall performance." - Dr. Christopher Calcagni, foot and ankle surgeon.
III. Common foot problems in athletes
When athletes neglect foot training, they may be more prone to developing foot problems that can impact their performance and long-term health. Here are a few common foot problems that athletes may face:
- Plantar Fasciitis: Plantar fasciitis is a condition that affects the bottom of the foot and can cause pain and stiffness. It's often caused by repetitive stress on the plantar fascia, a band of tissue that runs from the heel to the toes. Weakness in the foot muscles can contribute to this stress and make athletes more prone to developing this condition.
- Achilles Tendinitis: Achilles tendinitis is a condition that affects the Achilles tendon, which connects the calf muscles to the heel bone. It can cause pain, swelling, and stiffness in the back of the ankle. Weakness in the foot muscles can contribute to imbalances in the lower leg that can increase the risk of developing this condition.
- Shin Splints: Shin splints are a common overuse injury that affects the front of the lower leg. They can cause pain and discomfort and may make it difficult to continue training. Weakness in the foot muscles can contribute to poor biomechanics that can increase the risk of developing shin splints.
By neglecting foot training, athletes may be more prone to developing these and other foot problems. In the next section, we'll discuss some exercises that can help athletes develop strong feet and prevent these issues.
"Your feet are your foundation. If you don't have strong feet, you don't have a strong platform for anything else." - Gray Cook, physical therapist and co-founder of Functional Movement Systems.
IV. Exercises for developing strong feet
Fortunately, there are many exercises that athletes can do to develop strong feet and prevent foot problems. Here are a few exercises to consider:
- Short Foot Position: This position is a simple exercise that can help strengthen the muscles in the bottom of the foot. To do the short foot, spread your toes and "grab the floor" then continue and image you're trying to grip the floor. This will create a foot arch and stimulate the muscles in that portion of your foot.
- Single-leg balance: Single-leg balance exercises can help improve balance and stability in the feet. Stand on one foot and hold the position for several seconds before switching to the other foot. To make this exercise more challenging, try closing your eyes or standing on an unstable surface such as a balance pad.
- Calf raises: Calf raises can help strengthen the calf muscles, which are involved in many foot and ankle movements. Stand on a step or raised surface with your heels hanging off the edge. Rise up onto your toes and then lower down slowly. Repeat for several reps.
- Ankle rotations: Ankle rotations can help improve flexibility and range of motion in the ankles, which can help prevent injuries such as ankle sprains. Sit with your legs extended in front of you and rotate your ankles in a circular motion. Repeat for several reps in each direction.
By incorporating these exercises into their training programs, athletes can develop strong feet that can help improve their performance and prevent foot problems. In the next section, we'll discuss some additional tips for maintaining foot health.
"Foot strength is the foundation of proper movement. If you have a weak foundation, everything else falls apart." - Nick St. Louis, certified strength and conditioning specialist.
V. Additional tips for maintaining foot health
In addition to foot exercises, there are several other things that athletes can do to maintain foot health:
- Wear proper footwear: Wearing proper footwear can help prevent injuries and provide support for the feet during training. Make sure to choose shoes that fit well and are appropriate for your sport or activity.
- Warm up and stretch: Before training, it's important to warm up and stretch the feet and ankles. This can help improve flexibility and prevent injuries. Try this warm-up before heading into your sport or hobby:
- Rest and recover: Rest and recovery are important for preventing overuse injuries and allowing the feet to recover between training sessions. Make sure to incorporate rest days into your training program and use recovery techniques such as foam rolling or massage.
- Seek treatment for injuries: If you do develop a foot injury, seek treatment from a qualified healthcare professional. Ignoring foot problems can lead to more serious issues down the line. Book a call with us to talk about injuries and what to do about them: Book a call