Nobody enjoys setbacks. Missing a lift or PR, getting injured, having a bad training day, or falling short of a goal can feel frustrating. But let’s be honest with ourselves, some setbacks are often where the greatest progress begins.
It’s easy to stay motivated when everything is going well. The real test comes when things don’t go as planned. Those moments force you to evaluate, adjust, and come back stronger. Every missed rep or goal teaches or reveals an area to improve.
In March 2026, I competed in the State Powerlifting competition where I finished 3rd because I missed my heaviest squat because of depth. If I had made that lift, I could have finished first. In that moment, I was frustrated and I knew in my next block of training that all my squats had to be better.
Progress isn’t a straight line. I call it “The Thirds of Training”. There might be better name out there but allow my elaborate…
1/3 of the time, the best workout sessions.
Advice: if you are always here, you might not be challenging yourself enough.
1/3 of the time, you are going through the motions.
Advice: Change things up, play the first album you ever bought, downloaded or streamed. Play that, you might get amped more than your “Workout mix 26” you’ve been listening to for the past 3 months.
1/3 of the time, everything is heavier or you feel slower etc.
Advice: It will pass, just keep moving 1 day, 1 rep at a time. If it’s too much, go home and come back the next day.
Neither day defines you. What matters is your response.
So, the next time you experience that setback, don’t ask, “Why did this happen?” Instead, ask, “What can this teach me?” That simple shift in mindset turns disappointment into opportunity.
Your setbacks don’t stop your progress. They shape it.
Yours in fitness
James Merritt
James Merritt is the General Manager at Merritt Clubs Buckingham.
