ML Coaching
Everyone who trains seriously knows them: setbacks in training. Injuries, motivation lows, illness, professional stress or a lack of progress can throw us off track. But what many underestimate: it's precisely these phases that are the key to real development – mentally and physically.
In this article you'll learn how to deal constructively with setbacks in training, what scientific findings exist about them and how to stick with it long term.
Why setbacks in training are completely normal
Whether pro or beginner: no one is spared difficult training phases. Studies show that plateaus and performance dips are a normal part of long-term training processes. According to an investigation in the Journal of Strength and Conditioning Research (2017), even experienced athletes regularly experience so-called "overreaching phases" – times in which performance stagnates or drops despite intense training.
These phases can arise from a load that's too high, poor recovery or external stressors. What matters is how you react to it.
What are reasons for setbacks in training
Before you counteract, you have to recognise the cause. Here are the most common triggers:
- Injuries from overload or technique errors
- Loss of motivation due to a lack of progress
- Stress in everyday life that blocks your recovery
- Lack of sleep and poor nutrition
- Unrealistic goals or expectations that are too high
These factors often influence each other. Good self-management helps you counteract early.
Mental strategies: how to stay psychologically strong
Setbacks in training are above all a mental challenge. How you deal with them determines your long-term success. Here are a few strategies:
- Acceptance: not every day is a record day. Learn to see lows as part of the process.
- Goal adjustment: adapt your goals flexibly without giving them up.
- Visualisation: imagine how you overcome the current phase and come out of it stronger.
- Focus on small wins: even minimal progress is a sign of movement.
A study by Crane et al. (2014) proves that mental resilience is a decisive success factor in sport, often more important than the physical prerequisites.
Reacting correctly physically: what to do with injury or illness?
When your body sends a stop signal, you should take it seriously. Setbacks in training don't mean you're failing, but that you should listen to your signals.
Here are a few rules:
- Acute injuries: pause immediately, get it checked by a doctor and plan targeted rehab.
- Cold or infection: no hard training. The focus is on recovery.
- Setbacks from stress: reduce training volume, more focus on sleep and relaxation.
Especially important: no panicky fear of muscle loss. Studies show that muscle loss in the first 2 weeks of inactivity is minimal, provided the nutrition is right (Murach & Bagley, 2016).
Example from practice: Mario's comeback after a herniated disc
Mario, 42, a successful IT entrepreneur and client of mine, suffered a herniated disc from a technically sloppy deadlift. But instead of falling into self-pity, we worked together on a rehab plan, optimised movement patterns, strengthened his core muscles and built him up mentally. Today he trains regularly again and even better than before.
Conclusion: a setback can be a fresh start, if you use it correctly.
Long-term strategies for more stability in training
So that setbacks in training hit you less hard, you need a stable foundation. Here are my recommendations:
- Periodise your training plan: alternate between building and recovery phases
- Set realistic goals and review them regularly
- Regular sleep and nutrition with enough protein and micronutrients
- Technique before weight: clean execution minimises injury risks
- Coaching: get support when you can't get further on your own
Conclusion: setbacks are part of your success
No one has a perfect training journey. Setbacks in training aren't the end, but a part of your path to success. They show you where you can grow. Mentally. Physically. Emotionally. What's decisive is how you react: with clarity, patience and focus. If you need support, I'm at your side as a personal trainer in Zurich, coach, partner and sparring partner for your journey to the best version of yourself.