Anyone who has been lifting weights for any amount of time has missed a lift. While most lifters accept that there is a reason the lift was missed, no one likes how it feels when it happens.
The good news is that missed lifts don’t mean you’re a failure or that your training program is completely wrong for you. In fact, most missed lifts give you an advantage in your training progress that you won’t get with completed lifts. So don't worry. If you’ve missed a lift—and again, who hasn’t?—you can recover from the miss, learn from the experience, and get stronger.
Here are a few ideas for dealing with missed lifts while maintaining a positive mindset:
1. Admit that you just missed the lift. Don’t make excuses.
Immediately following a missed lift, it’s easy to start placing blame on anyone or anything around you. Maybe someone walked in front of you, maybe the music stopped, or maybe you aren’t at the platform you used last week because another guy is using it for curls. These are all excuses we use to blame others for our miss. What we need to do first and foremost
is take responsibility for the miss. Once you’ve admitted that the miss was yours, you own it and can begin the process of fixing it. Technique, weakness, and fatigue are all legitimate reasons why you missed your lift. You could also just be having a bad day. But now you have to figure out why you missed the lift. Was it mental or physical?
2. Identify misses right away.
Missed lifts play a critical role in getting stronger. The best types of missed lifts are the ones where you can immediately identify the issue. Was it technique? Were you just not strong enough? Did you not have the right mindset under the barbell? It’s important to identify the issue right away. You need to review the video of your lift or ask your training partner or coach what happened. By addressing it while it’s fresh in your mind, you can deal with the issue now instead of trying to fix it later.
For example, let’s say you missed a heavy back squat. After missing the lift, your training partner advises you that your knees were crashing in during your descent and you never got them back out. Knowing this may have been the reason for the missed lift, you can focus on keeping your knees out for your next set. You may have been only thinking “hips back and chest up” when you really need to work on keeping your knees out.
3. Rely on your coach.
Having a training partner or coach can help you. Individuals with a coach are 95 percent more likely to reach their goals. A coach will point out areas of your training that you may be missing. Ask any powerlifter who has achieved high totals and he will tell you that training in a group environment or with a coach brings out a renewed energy you don’t get training alone. I personally notice that I have a much more focused attitude when I’m lifting with other people. It’s the feeling of confidence and motivation that you can’t get when you’re alone.
4. Get back under the bar.
It can be a major blow to your confidence when you miss a lift and make it more difficult to get back under the bar. Once you miss the lift, immediately put it behind you and begin the process of fixing the issue. If it was a technical miss, remember that the miss wasn’t a sign of weakness or fatigue but a simple lack of focus during the lift. Addressing the issue, getting back under the bar, and completing the repetition will demonstrate perseverance and toughness. This is the type of mental victory you need in order to establish a foundation for your goals.
5. Not all misses are the same.
The reason for every missed lift will vary and some will be harder to address and fix than others. If the missed lift is due to a lack of strength, it should be noted. The solution is simple—get stronger. If the miss is a component of weak abductors, you need to put assistance exercises into your training. You may also have to start doing some stretches and single leg work. Either way, it’s difficult to identify and find a solution for the miss other than “I’m just not strong enough.”
Things to remember
Do accept responsibility for your missed lift.
Do find out what led to the missed lift and address it diligently.
Do get back under the bar and focus even harder than before.
Don't blame or place your miss on others.
Don't get frustrated to the point where you don’t address why you missed the lift.
Don't avoid areas of weakness because they aren’t fun to train.