Failing Forward: How to Use Setbacks in Strength Training to Propel You Forward in Life

Strength training is an excellent way to improve your physical health and fitness. However, it can also have a positive impact on other areas of your life, including mental toughness, discipline, and perseverance. Despite your best efforts, setbacks are inevitable in any fitness journey. Whether you've hit a plateau or faced an injury, it's essential to reframe these challenges as learning opportunities to help you achieve your goals.

In this blog post, we'll explore how to fail forward in strength training and leverage setbacks to propel you forward in all areas of life. By adopting a growth mindset, we can view these challenges as opportunities for personal growth and success. We'll provide practical tips on how to analyze setbacks, set new goals, and create an action plan to achieve them. By the end of this post, you'll have a better understanding of how to turn setbacks into opportunities and use them to achieve your fitness and life goals.


1. Recognize setbacks as learning opportunities

2. Analyze setbacks and set new goals

3. Embrace the challenge and stay committed:

4. Celebrate your progress and enjoy the journey

5. Conclusion


1. Recognize setbacks as learning opportunities

To achieve your fitness and life goals, it's crucial to view setbacks as opportunities for growth and learning. When faced with a setback in strength training, such as a plateau or an injury, it's easy to feel discouraged and frustrated. However, by reframing these challenges as learning opportunities, you can use them to your advantage.

Analyzing setbacks can help you identify what went wrong and why. This understanding can help you create a plan to prevent similar setbacks from happening again in the future. For example, if you experienced a setback due to poor form, you can focus on improving your form and technique to prevent future injuries.

Learning from setbacks in strength training can also help you overcome challenges in other areas of life. By developing a growth mindset and focusing on the lessons learned, you can apply these principles to other areas of life, such as work or relationships.

Setbacks are simply opportunities in disguise - opportunities to learn, to grow, and to become stronger than ever before.

2. Analyze setbacks and set new goals

Once you've recognized setbacks as learning opportunities, the next step is to analyze what went wrong and set new goals. By analyzing setbacks, you can identify what factors contributed to the setback and what changes you need to make to prevent it from happening again.

To analyze setbacks, start by identifying the specific problem or challenge. For example, if you've hit a plateau in your strength training, ask yourself why you're not making progress. Is it due to your diet, your training program, or your recovery? Once you've identified the problem, brainstorm solutions and set new goals that will help you overcome the challenge.

When setting new goals, make sure they are specific, measurable, and achievable. For example, instead of setting a vague goal to "get stronger," set a specific goal to increase your squat by 10 pounds in the next 8 weeks. This goal is specific, measurable, and achievable, making it easier to track progress and stay motivated.

Finally, create an action plan to help you achieve your new goals. Break your goals down into smaller, manageable steps, and create a timeline for when you want to achieve each step. This will help you stay on track and make progress towards your goals.

"Setbacks are not failures, but opportunities to recalibrate and set new goals. It's not about avoiding obstacles, but rather analyzing them, learning from them, and using that knowledge to move forward towards success." - Adam Grant


3. Embrace the challenge and stay committed:

If there's one thing that sets successful people apart, it's their ability to embrace the challenge and stay committed. In strength training, it's easy to get discouraged when progress is slow or setbacks occur. But the most successful athletes and lifters are the ones who keep pushing, even when things get tough.

One way to stay committed is to surround yourself with a supportive community. This can be a group of like-minded lifters, a supportive coach, or an online community of fitness enthusiasts. Being part of a community can provide motivation, support, and accountability when you need it most.

Another way to stay committed is to focus on the process rather than the outcome. Instead of obsessing over the number on the scale or the weight on the bar, focus on the small victories and improvements you make along the way. Celebrate each rep, each set, and each workout as a step towards your ultimate goal.

"Challenges are what make life interesting and overcoming them is what makes life meaningful." - Joshua J. Marine

4. Celebrate your progress and enjoy the journey

In strength training and in life, it's important to celebrate your progress and enjoy the journey. While it's easy to get caught up in the end goal, it's the small victories and moments along the way that make the journey worthwhile.

Take time to reflect on your progress and celebrate your achievements, no matter how small they may seem. Whether it's adding a few pounds to your lift or sticking to your nutrition plan for a week, each victory is a step towards your ultimate goal.

In addition to celebrating your progress, it's important to enjoy the journey. Strength training and goal-setting can be challenging, but they can also be rewarding and fun. Find joy in the process, whether it's trying a new exercise, lifting with a friend, or simply feeling strong and empowered.

"Setbacks are part of the journey, and they don't define us. What defines us is how we respond to those setbacks and how we keep moving forward towards our goals." - Jillian Michaels

5. Conclusion

Failing forward is a powerful mindset that can help you achieve success in strength training and in life. By embracing setbacks as opportunities for growth and learning, you can use them to propel yourself forward towards your goals.

Remember, setbacks are a natural part of the journey, but it's how you respond to them that determines your ultimate success. Use setbacks as a chance to reflect, learn, and grow, and keep pushing forward with a positive mindset.

To succeed in strength training and in life, it's also important to stay committed, surround yourself with a supportive community, focus on the process, celebrate your progress, and enjoy the journey.

By incorporating these principles into your strength training and goal-setting journey, you'll not only achieve your goals, but also become a stronger, more resilient person along the way.


Seiza Training

If you're ready to take your strength training and goal-setting journey to the next level, we invite you to book a discovery call with Seiza. Our team of expert coaches offers personalized online coaching to help you achieve your fitness and life goals.

Whether you're looking to build strength, lose weight, or overcome mental setbacks, our coaches have the experience and expertise to guide you towards success. Our coaching approach is personalized, flexible, and adaptable to your unique needs and goals.

With Seiza, you'll have access to a supportive community of like-minded individuals who are also on their fitness and life journey. Our coaches are passionate about helping you achieve your goals, and we're committed to providing you with the guidance, accountability, and support you need to succeed.

So why wait? Book a discovery call today and take the first step towards achieving your goals. We can't wait to help you unlock your full potential and become the strongest, most resilient version of yourself. If that's a bridge too far, just subscribe to our newsletter and keep getting fed brainfood like this!