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.


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


3. Embrace the challenge and stay committed:

If there's one thing that sets successful people apart, it's their ability to embrace the challenge and stay committed. In strength training, it's easy to get discouraged when progress is slow or setbacks occur. But the most successful athletes and lifters are the ones who keep pushing, even when things get tough.

One way to stay committed is to surround yourself with a supportive community. This can be a group of like-minded lifters, a supportive coach, or an online community of fitness enthusiasts. Being part of a community can provide motivation, support, and accountability when you need it most.

Another way to stay committed is to focus on the process rather than the outcome. Instead of obsessing over the number on the scale or the weight on the bar, focus on the small victories and improvements you make along the way. Celebrate each rep, each set, and each workout as a step towards your ultimate goal.

"Challenges are what make life interesting and overcoming them is what makes life meaningful." - Joshua J. Marine

4. Celebrate your progress and enjoy the journey

In strength training and in life, it's important to celebrate your progress and enjoy the journey. While it's easy to get caught up in the end goal, it's the small victories and moments along the way that make the journey worthwhile.

Take time to reflect on your progress and celebrate your achievements, no matter how small they may seem. Whether it's adding a few pounds to your lift or sticking to your nutrition plan for a week, each victory is a step towards your ultimate goal.

In addition to celebrating your progress, it's important to enjoy the journey. Strength training and goal-setting can be challenging, but they can also be rewarding and fun. Find joy in the process, whether it's trying a new exercise, lifting with a friend, or simply feeling strong and empowered.

"Setbacks are part of the journey, and they don't define us. What defines us is how we respond to those setbacks and how we keep moving forward towards our goals." - Jillian Michaels

5. Conclusion

Failing forward is a powerful mindset that can help you achieve success in strength training and in life. By embracing setbacks as opportunities for growth and learning, you can use them to propel yourself forward towards your goals.

Remember, setbacks are a natural part of the journey, but it's how you respond to them that determines your ultimate success. Use setbacks as a chance to reflect, learn, and grow, and keep pushing forward with a positive mindset.

To succeed in strength training and in life, it's also important to stay committed, surround yourself with a supportive community, focus on the process, celebrate your progress, and enjoy the journey.

By incorporating these principles into your strength training and goal-setting journey, you'll not only achieve your goals, but also become a stronger, more resilient person along the way.


Seiza Training

If you're ready to take your strength training and goal-setting journey to the next level, we invite you to book a discovery call with Seiza. Our team of expert coaches offers personalized online coaching to help you achieve your fitness and life goals.

Whether you're looking to build strength, lose weight, or overcome mental setbacks, our coaches have the experience and expertise to guide you towards success. Our coaching approach is personalized, flexible, and adaptable to your unique needs and goals.

With Seiza, you'll have access to a supportive community of like-minded individuals who are also on their fitness and life journey. Our coaches are passionate about helping you achieve your goals, and we're committed to providing you with the guidance, accountability, and support you need to succeed.

So why wait? Book a discovery call today and take the first step towards achieving your goals. We can't wait to help you unlock your full potential and become the strongest, most resilient version of yourself. If that's a bridge too far, just subscribe to our newsletter and keep getting fed brainfood like this!

5 Must-Try Exercises to Boost Your Running Performance: Plyometrics, Hill Repeats, Strength Training, Interval Training, and Core Workouts

Are you a runner looking to improve your running performance and take your workouts to the next level? Look no further! In this blog post, we'll share five effective exercises to help you boost your running performance. From plyometric exercises to hill repeats, strength training, interval training, and core workouts, we've got you covered. You'll learn how to build explosive power, leg strength, and speed, increase your aerobic capacity and overall fitness, and prevent injuries by maintaining proper form and stability. So, read on and discover how to improve your running game with these must-try exercises!


Plyometric Exercises

Plyometric exercises are an excellent way to improve your running performance. By incorporating exercises such as jump squats, box jumps, and lunge jumps into your workout routine, you can build explosive power, increase your leg strength, and boost your speed. Plyometric exercises also help to improve your neuromuscular coordination, allowing you to move more efficiently and with greater ease while running. Additionally, by increasing your leg strength, you can reduce your risk of injuries such as shin splints and knee pain. Overall, plyometric exercises can have a significant impact on your running performance and make your runs more enjoyable. In our Online Coaching programs we steadily introduce plyometric exercises into our clients' running journey. Below is an example of an exercise to integrate lateral impulses:

Hill Sprints

incorporating hill repeats into your routine can be a game-changer. Running up hills requires more effort and engages more muscle fibers than running on flat ground, which helps build leg strength and endurance. Hill repeats also increase your cardiovascular fitness by forcing your heart and lungs to work harder to deliver oxygen to your muscles. Additionally, running up hills can improve your running form and stride length, as you learn to drive your knees higher and push off with more force. By incorporating hill repeats into your running routine, you can boost your speed, increase your endurance, and take your running performance to the next level.

Interval Training

Interval training is a highly effective way to improve your running performance. By alternating between periods of high-intensity exercise and rest or low-intensity exercise, you can increase your aerobic capacity and overall fitness. Interval training is also an excellent way to burn more calories and improve your body's ability to use oxygen, which can lead to faster recovery times and improved endurance. Additionally, interval training can help prevent boredom by providing variety in your workout routine. By incorporating interval training into your running routine, you can achieve better results in less time and take your running performance to the next level. In our Online Coaching we work with a multiple national champion in Triathlon that creates smart programs to increase your performance! If you're interested in more information, book a call.

Strength Training

Strength training is essential for runners looking to improve their running performance. By incorporating exercises such as squats, lunges, and deadlifts, runners can build leg strength and improve overall body stability. This can lead to a more efficient running stride and reduce the risk of injuries such as ankle sprains and knee pain. Many professional runners, such as Mo Farah and Shalane Flanagan, incorporate strength training into their workout routines to help them achieve better results on the track or road. Strength training also helps to increase bone density, which can reduce the risk of stress fractures. By adding strength training to your running routine, you can take your performance to the next level and achieve your running goals.


Core exercises

it's time to incorporate some killer core exercises into your routine! A strong core is essential for maintaining proper form and stability while running, which can lead to improved running efficiency and reduced risk of injuries. Think planks, sit-ups, and Russian twists – these exercises will help you build the abdominal and lower back strength needed to maintain a stable and upright posture while running. Not only will a strong core improve your running form, but it can also lead to a more efficient running stride and improved running economy. If you need some inspiration, just look at professional runners like Paula Radcliffe and Eliud Kipchoge, who swear by core exercises as an essential part of their training routines. So, if you're ready to achieve your running goals and become a stronger, faster, and more efficient runner, then start incorporating core exercises into your running routine today! This exercise below is a game-changer for a lot of runners because it requires cooperation of adductors, glutes and your core: The Copenhagen Plank:


In summary, improving your running performance involves more than just running more miles. By incorporating plyometric exercises, hill repeats, interval training, strength training, and core exercises into your routine, you can build strength, improve endurance, and reduce the risk of injuries. Whether you're a beginner or a seasoned runner, these exercises can help take your running to the next level.

If you're looking to optimize your running performance, we invite you to book a discovery call with one of our expert trainers. Our team can help you design a personalized workout plan tailored to your specific goals and needs. With our guidance and support, you can achieve your running goals faster and more efficiently than ever before. So, don't wait – book your discovery call today and start your journey towards becoming a stronger, faster, and more efficient runner!