Most of us struggle with at least one specific exercise or have a weak body part. What do we tend to do about it? We ignore it and focus on our strengths.
The reality is that nobody other than ourselves cares what we can bench, deadlift, squat, etc. Nobody cares how many pushups, pull-ups, or chin-ups we can do. So, what the self-shaming? Why the avoidance? Do something about it.
If you are struggling to do a particular movement, doing one repetition in good form is an accomplishment. Acknowledge your success and progress. Can’t do pushups? Begin by doing one—modified (on the knees), if you have to—then try to add one more repetition tomorrow. Think about this: If you can only do one pushup, and you add one pushup a week for a year, a year from now you will be doing 52 pushups! If you don’t do any, a year from now, you will still not be able to do a pushup. Can’t do pull-ups? Try chin-ups. (They are use more biceps, which makes them “easier”, and are probably better for your joints.) Use assistance (e.g., bands or a partner) or progressions that will help you build toward doing one repetition in proper form, and build from there. Can’t squat? Unless limited physically, you can—if you can sit and stand. Again, progress from using assistance (to maintain proper form) to body weight to weighted variations.
One repetition at a time. One day at a time. One success at a time. We can amaze ourselves (and others) when we challenge ourselves to do the “impossible”. Progressive overload always has a starting point. When you see athletes perform, remember that they were once a beginner. The strongest (wo)man in the gym was once the weakest. The only keeping you from getting stronger (and more fit) is you.
Be your best today; be better tomorrow.
Carpe momento!