• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

The Problem Is You: Time to Face Your Weaknesses

It's hard as an athlete to see your own training needs objectively. That's why having a coach is important, to help you shore up your weaknesses and not just build on your strengths.

Andrew Read

Written by Andrew Read Last updated on Nov 22, 2021

I hate when people ask me questions like, “If you were stranded on a desert island and could only do one exercise, which would it be?” In my head I am always thinking that between spending all day long foraging for food and making sure my shelter was kept in good condition I would probably spend remaining time trying to save energy as likely it may be days between feeds.

On the off chance I am stranded somewhere with a plentiful food supply and somehow also get a piece of equipment to take with me the answer, of course, is the get up as taught in the Russian Kettlebell Certification. No other exercise can do as much for you in as little time. But I digress.

LEARN MORE:How To Do The Perfect Get Up

Likewise I always hate diet questions, like when I’m asked which food is “best” for you.

In most of these cases I give my all purpose “it depends” answer. It depends on your needs and specific goals. It depends on whether or not you have food allergies. It depends on what you really need out of training versus what you want or think you need.

What You Want Versus What You Need

An example of this is when people come to me and ask for specific results from their training. Like the time a nationally ranked beach volleyball player came along and asked to be made faster and to jump higher. I went to his coach and asked whether he was especially slow or lacked jump height. The answer surprised me – he was considered the fastest defender in beach volleyball in Australia, and had a jump that saw him jump so high he could actually hit over the top of the opposing block instead of looking for ways around it.

What this young man thought he needed was to make his strengths even stronger. While there is a lot of merit in always playing to your strengths competitively, only a fool ignores his weaknesses in training. The saying is “train your weaknesses but play your strengths.” Because the rest of the story is that this young man was so fragile he would injure himself getting out of bed. (Completely true: this guy actually tore a ligament in his ankle getting out of bed he was so unstable and weak).

RELATED:Using Kettlebell Swings to Improve Vertical Jump

Objectivity and Perspective Rule

Even in an environment like bodybuilding where there is no athletic component involved in the competition you can see this and I will use one perfect example. When Arnold Schwarzennegger first went to the United States to compete he was beaten by the legendary Sergio Olivia. One of the elements that Arnold saw as a weakness was his calves.

He was so determined to improve them before his next outing that he took to wearing cut off sweatpants in order to expose them to everyone in the gym. He was mercilessly ribbed and teased by his friends and competitors, but the teasing fuelled an intense drive within him that saw him improve them to legendary status and convincingly win multiple Mr. Olympia titles.

The problem most people have is that they don’t have the same objectivity about their weaknesses as Arnold. Their biggest weakness is themselves. People naturally gravitate towards things they are good at. As kids they will take on sports and likely will stick with those where they have some success instead of those for which they are not gifted. This continues into adulthood where the things people have spent time doing and have developed reasonable skill at they continue to do.

Training Strengths Is Often More Appealing, But Less Useful

strength training, endurance training, andrew read, program adaptationPutting it into skill terms, think of this – imagine if instead of talking about running, for instance, we were talking about a child who learned to play piano at an early age. This child plays from the age of eight up until eighteen, when he leaves school. In those ten years it is likely he put in hundreds, if not thousands, of hours of practice and had lessons regularly. Even if he decides to have a two year break and take it up again at age twenty, he will obviously be miles ahead of anyone else taking piano up in their twenties.

But what if it’s running, weight lifting, cycling, or some other sport? The skill developed early on during those ten years won’t just magically leave the body. It stays there, perhaps a little blunted and rusty, but the skill of performing a specific task will stay there no matter how long it lies dormant. And so we find our imaginary twenty year old, having had a two year break from running, who decides he isn’t happy with his appearance and is going to start running again.

Don’t you think it’s plausible that he will probably be better at running than someone who never ran as a child? And, due to his ability at running, he will enjoy it more than someone who struggles and can’t get that bounce in the step that good runners seem to have, as opposed to that deathly shuffle later-in-life runners seem determined to slog their way through regardless of shin splints, plantar fasciitis, or knee pain?

But here’s where it gets difficult.

If all he does is run because he enjoys it, he very likely winds up as someone who will have a lot of other problems. When you develop only a single set of physical skills you wind up living in your sport. Like the bodybuilder who is so muscular he cannot bend over to tie his shoelaces. Bodybuilders make look good onstage, but is that healthy? Or the runner who is so stiff and tight through her calves and ITB that she is in constant pain. Or due to the nature of running she has a bodyweight below ideal, or has developed amenorrhea and lost her period. Is that healthy?

The biggest problem most people have is in trying to coach themselves. Having a coach would help them to identify that perhaps some flexibility work could go a long way, or maybe some strength training (and, in the case of running, both will definitely make you run faster). But, because of a lack of familiarity or a sense of not being good at these areas, people will shy away.

How Can I Tell if I Need to Add More Training Variety?

Here are some simple tests to see if you need to look outside your favorite activities and further develop some other characteristics:

  • Can you squat, butt to calves with feet flat on the floor, without having to bend over like an old women washing clothes in a river?
  • Can you get up and down off the floor with ease?
  • When you do push ups are you able to keep your entire body in a straight line?
  • strength training, endurance training, andrew read, program adaptationCan you touch your toes from standing?

Those four simple things tell me a lot about potential clients. If you can’t do them you have issues. For starters the squat test shows me that you lack adequate range of motion and we need to develop flexibility.

The floor test shows me you have lost primitive movement patterns essential to safe guard the spine during athletic movement. The push up test shows an ability to link the legs and arms together keeping the spine stable (watch closely when most people do push ups and you will see the lower back curve. The shoulders, hips, and knees should form a straight line).

And the toe touch is, well, just a basic test of mobility and stability. If it is worse than your seated toe touch, I know that we have stability issues to work on in your hips and midsection versus straight flexibility work.

PRACTICE IT:25 Yoga Poses That Will Make You a Better Runner

Coaches Are Paid to Have Your Best Interest at Heart

My suggestion to you is that if you are not happy with the results produced from your training then go pay someone to help you. While money may be an issue, realize you can either spend the money to pay someone to help you, or you will have to spend the time to learn and educate yourself about how to train properly. But one way or another you’re going to be spending something.

Time is valuable and your body is the only one you have. Don’t keep hitting your head against the wall with your own training. Very few people have the necessary mental makeup to be truly objective with their own training. Even at elite level, as you saw earlier, it is a very rare characteristic.

RELATED:7 Articles to Help You Choose a Good Coach

Photos courtesy of Shutterstock.

Andrew Read

About Andrew Read

Andrew Read is like that old guy in the Rocky movies - he has a funny accent, hates everyone, and no one ever knows if he's happy or sad. But just like Mickey, he knows training.

Even back in grade school his teachers would complain he was spending too much time reading bodybuilding magazines or trying new exercises in the gym. These days nothing has changed and even after a lifetime of competitive martial arts and some time spent in special forces he still maintains that same passion for increasing human performance, especially that go all day, out run a zombie, live in an apocalyptic wasteland kind of fitness.

Having been a Master RKC, Andrew is recognised as one of the best kettlebell trainers in the world.His specialty is elite performance and he has been involved with training three world BJJ champions.

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Method Man Incline Dumbbell Presses December 2022
Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About