Training Around Limitations: Finding Solutions to Keep Progressing
We all face limitations at some point, whether it’s due to injury, limited range of motion, or even a lack of equipment. The key isn’t to let these obstacles become roadblocks, but to find creative ways to work around them. For example, I have a bone spur that limits knee mobility but that doesn’t mean I have stopped squatting altogether. It just means I need to modify my approach to keep making progress despite the challenge.
Too often, people adopt an ""all or nothing"" mindset when they encounter these setbacks. Maybe they can’t perform a specific movement or don’t have access to a certain piece of equipment, so they throw in the towel. But that’s not how you get better. Instead of giving up, the real question should be: “What can I do?” There are always options, whether it’s swapping out a movement for something that achieves a similar result or adjusting your environment to better suit your needs. Training programs may suggest specific exercises and equipment, but the reality is not everyone has access to the same tools. The trick is to stay flexible and adaptable.
At the end of the day, everyone has some kind of limitation, whether it’s a physical issue or a lack of resources. The goal is to not let those limitations derail your progress. Maybe your gym doesn’t have a leg press machine, or your shoulder’s acting up and pressing movements are off the table for a while. You can always find alternatives that keep you moving forward.
It’s all about staying resourceful and creative in your approach. Don't focus on what you can't do. Focus on what you CAN do and make the most of it. By being adaptable and persistent, you ensure that progress never stops, no matter the circumstances.
Be resilient. Keep pushing forward. Don't let anything hold you back.
John Welbourn is Founder/CEO of Power Athlete Inc and former NFL player. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and started for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his NFL career, John started over 100 games regular season games with 10 play-off appearances. He was a four-year letterman while playing football at the University of California at Berkeley. He graduated from the college of letters and sciences with a bachelor's degree in Rhetoric in 1998. And did his Masters work at the UC Berkeley School of Education in 1999. Since retiring from the NFL, John has worked extensively with the NFL, NHL, MLB, Olympic athletes, the US Army and Naval Special Warfare. He works as a consultant and advisor for several companies focused on improving human performance through training, nutrition and fitness-based technologies. John provides daily coaching and mentorship to over 5000 athletes around the world through his Power Athlete Coaches Network and training program delivery platform. Since in 2013, John has hosted a weekly podcast, Power Athlete Radio; a podcast dedicated to improving performance and connecting with some of the smartest people on the planet. With more than 700 episodes Power Athlete Radio has proven to be on the top podcasts in the strength and conditioning realm. John travels the world lecturing on performance and nutrition for Power Athlete and as a keynote speaker. John is a married father of three and resides in Austin, Texas. You can catch up with him at his personal blog, “Talk To Me Johnnie”, at Power Athlete or on social media @johnwelbourn.