Most of my posts about facing fear are about cycling-clipping in, climbing steep hills—but this week I realized I’ve succumbed to a fear of failure when it comes to strength workouts.
I have to go to my office gym for 25s.
Facing Fear Of Failure
I know working muscles to failure can be a good thing. I know muscles get stronger in the repair process, so working to failure can lead to strength gains—with proper recovery. But still, I find myself avoiding the hardest strength workouts.
I am most reluctant to do lower body workouts that might overly fatigue my leg muscles—maybe due to fear of injury. I usually avoid classes with a ton of pushups—probably because I feel like a wimp when I can’t complete all the reps. I actually don’t mind doing certain arms/shoulders/chest exercises to failure—even if I’m humbled at how few reps it takes.
I’ve been facing this fear of failure recently because my thyroid is out of whack again, and I think that’s been impacting my strength. I find myself using 15s instead 20s, 10s instead of 15s, and sometimes 8s instead of 10s—especially for single-arm skull crushers. I try to take Jess Sims’s “no ego, amigo” advice to heart and use the correct weight for what my body is capable of at the moment, shrugging off expectations and judgement.
Weekly Run Down
I made good use of my adjustable workout calendar this week, and switched up my planned upper body and lower body strength days. I also ended up not doing a planned ride when I overslept—it happens!
I earned the 1K (minutes) badge for the Peloton annual challenge on Saturday. Taking 15/20 minute walking classes while I walk Scooby adds up fast!
Sunday: Core + Upper Body Strength + 30 min Climb Ride
I took my first class with Charlotte Weidenbach—a German instructor with a few classes in English. She tends to have rock or pop punk playlists, which I enjoy. She plays into German stereotypes with a tough, non-nonsense vibe and wicked laugh when she calls out hard intervals.
Don’t trust that smile
Monday: Core + FB Strength + 3.75 mile Tread Run
Monday was the first day of the Matt Wilpers Marathon training plan, which I kicked off with a progressive run with Hannah Frankson.
Tuesday: CorePower Yoga
Wednesday: Core + SFR + 3.5 mile Tread Run
I unexpectedly had to go to the office Wednesday, so I ended up doing this run on a treadmill in my office gym. I messed up the training plan run by choosing the wrong workout on my Garmin and forgetting what I was supposed to do. The main block was supposed to be 5 min Half Marathon Pace/5 min Easy/ 5 min Half Marathon Pace, but I did 5 min Marathon Pace/5 min Half Marathon Pace/ 5 min Marathon Pace.
Thursday: Core + UB Strength + 30 min HIIT + Hills Ride
I rearranged the planned workouts on my acrylic calendar and opted for upper body strength instead of lower body. My legs still got a workout in Hannah’s HIIT and Hills Ride, which had tabata-style HIIT intervals with slow climbs for recovery.
Friday: 45 min FB Strength
I accidentally turned off my alarm instead of hitting snooze, so had to be efficient with my workout time. Luckily I already had chosen a Jess Sims 45 min FB strength workout that covered all the bases—two 3 x 4 circuits, two AMRAPs, one EMOM. All thoughts of skipping my shower were gone by the second AMRAP.
Saturday: 6.5 Scooby Miles
It was in the upper 30s but windy, so I found my warm leggings and bundled up for my run with Scooby. At least my route was varied enough that I didn’t have to face a head wind for too long.
What is he looking at?
A huge thank you to Deborah and Kim for hosting the Weekly Run Down link up.
Do you do any strength exercises to failure?
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It is so windy out there this weekend. I am sure I will overdress and regret it. I know nothing about how thyroid impacts strength workouts -I have come to really appreciate the working to failure on reps and I am ok w having to rest on a push up set. I know that’s how the gains are made. You have to do what feels right to you on any given day
So just this past week, I challenged my 1RM on back squats and yes, I pushed and failed on my last lift. But that is ok! That is how you know you’re making progress. We don’t run like that. But strength training is a different beast. Sometimes your body tells you when enough is enough. It’s that word failure–in this context it means something much less negative than in the real world!
You know I was thinking of you when I wrote this. You seem to be fearless about your strength training!
Scooby sits so nicely! : ) I guess I don’t think of avoiding heavy lifts as failure. I go until I can’t and it’s gratifying when I can do more than I thought. I recently heard the phrase “behind every excuse is the fear of failing”. It definitely made me pause and think about my excuses. Sorry the thyroid is acting up!
Oooh, that’s a good question to use to check yourself!
It’s so hard to know how to dress for this kind of weather, especially when the wind is such a huge factor. I run hotter than most people so I’m usually a layer lighter, but the wind plays havoc on my decisions.
What was Scooby looking at? Perhaps a squirrel was just out of the picture frame taunting him.
Probably so!
Yes! When I went to the gym with my son he let me know that I was NOT working hard enough. So I’ve been working to failure on many of the exercises now. If it’s free weights and not safe to work to failure without a spotter, I finish on the machine (like the leg press machine after doing squats) and work to failure there. I like it!
Sounds like you definitely needed that calendar this week! You had a lot of adjustments but had a good solid week.
Now that’s dedication to working to failure. I use free weights at home, so when I can’t do the rep anymore, I’m done!
Hugs to you. I hope things start feeling better soon.
Fear of failure really does hold a lot of us back. It’s hard to get over the ego and let ourselves try. We may surprise ourselves.j
Thanks. It’s hard to figure out. It’s not like anyone else can see how many reps I’m doing or if I don’t finish the set. So, where is the fear coming from? I guess it’s the feeling of not being able to meet “expectations.”
I hear ya on the failure issue (with strength training, that is). I have been avoiding “heavy” strength for my lower-body for a few months as I get this hammy/glute thing in order. Besides, my PT has me working relentlessly when I meet with her. So, I’m giving myself a pass (for a tiny while longer), but plan to ease back into more lower-body work when spring approaches. I’ll be “upping” my stair game, as well, with the Fight for Air Climb (March 26th)…so there will be a lot of lower-body action happening on the stairway. Ugh on the thyroid…I hope that mellows out for you.
i don’t do any strength training at all. every year i say i am going to start, but i never do – i just don’t make time for it! I’m trying to make time for some core work again now that i’m 1+ year postpartum, but that’s about it.
It’s interesting that you raise this issue of fear of failure. I’ve been feeling like I’m not pushing myself as I could with my strength training, which is why I decided to revisit Robin’s strength split. I didn’t realize thyroid issues can impact your strength – I hope you’re feeling better soon.
And look at you hitting 1K minutes already!
It’s probably not a direct thyroid effect, but comes with feeling “off”. At least remembering how weak I got before I was first diagnosed/treated has me motivated to take my medicine correctly. 😉
Wow on 1K
” use the correct weight for what my body is capable of at the moment, ”
YES. So true. I had that drilled into my head (politely) from a friend when I was struggling this fall with speed. I hope you’re able to find relief with the thyroid and feel yourelf.
This wind was nuts!
Thanks. Hopefully my new dose will kick in soon!
It shouldn’t be such a hard thing to do, but it can be!
Haha, I had to laugh at your description of that German instructor… honestly, the Germans are ALL like that!
Except for my husband Kai, of course. Since he’s been living in Switzerland, he realizes how “German” the Germans are. 🙂
I can totally relate to the fear of failure – I have it in most areas of life but not anymore in the fitness context. Whenever you feel better from your thyroid issues, I hope you can give strength training another try. Don’t compare yourself with anyone else, and if you’re in a public gym, its of nobody’s business what you lift or don’t lift (but I know it’s hard). Just keep doing it and you’ll get stronger. When it comes to strength workouts for your legs – I was worrying about it just after my knee injury but the more I’ve been lifting, the better I’ve been able to run and now I trust it will help to prevent running injuries.
But I understand the fear of injury when it comes to lifting, this is why I never did much leg work (except leg press in a machine) in the past, when I worked on my own in regular gyms. Having a personal trainer really helps.
Hmmm, what was Scooby looking at?? 🙂 I do tend to lift with lighter weights. I’ve been burned too many times (getting hurt, or sore for many days) that I’m completely fine with not maxing anything out. I suppose the more I do weights I’ll want to advance some, but for now, I’m playing it safe! I have enjoyed getting back into a weight lifting routine now that I’ve joined a gym again.
I’ll tell you what, I could definitely feel all the work we did warming up for those arm balances & nary a weight was lifted — except for my body weight, LOL! Not that I could do most of them anyway . . . but I learned new stuff.
Sorry to hear you’ve been having thyroid problems again. It really is the master gland. 🙁
Awesome job on already reaching 1K Peloton minutes!
I know where you’re coming from about working muscles to fatigue. For some reason I have no issue doing this for my upper body but for my lower body I am more hesitant, primarily because of my wonky knee and I don’t want to do anything to aggravate it!
Congrats on reaching 1K minutes! I hope you start feeling better soon.