Perhaps you’ve been there. You’ve built up a consistent workout routine, and you’re well on your way to achieving a personal fitness goal.
But then, disaster strikes. Something entirely beyond your control shows up and throws everything off. It could be an illness, an injury, or even a surprise work trip. Or it might be that you find yourself in a workout slump.
No matter what creates your training setback, it can be a frustrating thing to deal with. So here are a few ways to cope with a training setback:
1. Set New Goals or Modify Existing Goals
A training setback can make you feel like you’re losing or not making progress. To maintain a sense of accomplishment, either set some new goals or make modifications to your existing goals. Direct your attention to what you can do, rather than what you can’t. You may wind up setting new goals to get through the event that caused the setback in the first place, and then create yet another new set of goals when you’re getting back into a regular training routine after your setback.
2. Focus on What You Can Control
When a training setback happens because of something outside of your control, it’s not an easy thing to deal with. But the best thing you can do is focus on what you can control. One of those things is your mind. You’re in control of your reaction to the situation. So work on shifting your mindset, and put your energy toward the things that are within your control.
3. Learn Something New
If your training setback has taken you away from your regular workouts, then this might be the time to learn something new. You might try a new activity, like a yoga class. Or maybe this is the time to practice a familiar movement, like the clean, in a new way. If you’re injured and can’t do heavy cleans, then break it down into its different parts and work on your skills unweighted. Treat this time as an opportunity rather than an obstacle.
4. Acknowledge Negative Thoughts
Setbacks aren’t fun, and there’s no getting around that. And rather than pretending that you’re okay 100% of the time, acknowledge when you’re feeling frustrated. Give your negative thoughts an outlet. Talk to your coach or a training partner about how you’re feeling. They’re likely to offer you some support and encouragement.
5. Build Up Gradually
When you’re ready to get back into a consistent training program, start slowly and build up gradually. The more time that’s past since you’ve been away from the gym, the more time you should give yourself to ramp back up. Instead of risking re-injuring yourself or winding up right back where you were, take your time.
When you train at Loaded Bell CrossFit in Rio Rancho, we know it will be the best hour of your day. We welcome new and experienced CrossFitters. Contact us to learn more about how to get started.