The Science Behind What to DO When You Miss a lift..
(PS. It’s Not Throw a Tantrum)
Every weightlifter has felt it—that moment when, despite your best effort to execute perfectly, the bar comes crashing down, leaving you standing there, frustrated and maybe even a little embarrassed. It stings, but here’s the truth: missed lifts are a normal part of Olympic weightlifting.
Misses don’t have to derail your session—or your mindset.
So, what’s the best way to handle a missed lift? Spoiler alert: it’s not throwing a tantrum or silent swearing at yourself.
At MWBC, we have a method for managing missed lifts that keeps you progressing, not spiralling. By understanding the science behind it, you can turn these moments into opportunities for growth instead of turning a bad lift into a bad session.
1. Missed a Single Rep?
Maybe you lost focus, your technique was a bit off, or your body didn’t cooperate at that moment. What now?
Action: Reset and go again.
Misses happen, even on good days. The key is not to overanalyse or suddenly question your entire technique. Take a breath, reset, and give it another shot. A single miss doesn’t define your session, and it definitely isn’t the time to run to your coach for new cues. It’s just a moment—treat it like one.
2. Multiple Misses in a Row (Fatigue/Readiness Issues)
If you’re missing lifts for two or more sets in a row, something else might be going on—fatigue or just not being mentally or physically ready for the weight. Your body could be tired, your focus might be off, or today’s just not your day. It happens.
Action: Drop the load by 5-10kg and finish your sets there.
This allows you to keep moving with purpose without burning out. It also gives you a chance to reinforce good technique and build momentum with a weight your body can handle today. Success breeds success, and we want to rack up those positive reps even if it means dropping a little weight.
3. Multiple Misses in a Row, in the same way (Technical breakdown)
If the misses are due to technical breakdowns—positioning, timing, or coordination—your approach needs a tweak.
Action: Drop the load by 5-10kg to refocus on form and execution.
At a lighter weight, your body can move better, and you can dial in the technique you’re working on. If things start clicking at this lower weight, you can increase the load back up. Sometimes, it’s just about giving your movement pattern a bit more warm-up time—especially when you’re working on a specific technical change.
4. Hitting the First Rep, But Missing the 2nd or 3rd?
If you’re crushing the first rep but missing subsequent ones, you might be dealing with either technical or fatigue-related issues. The point of volume phases is to build fitness, and when you’re missing later reps or later sets, this is a glaring indicator that we are on the right track & there is some fitness building to do.
Action: Keep the weight but switch to singles, or take longer rest between each rep within the set.
By switching to singles, you can still get the volume in without accumulating too much fatigue from repeated missed reps. This keeps the quality of each lift high, and hey—you might even get through those singles faster than your original set plan. Training time = saved. As you progress through your training cycle and get “fitter”, misses will happen less & you will be able to handle the volume better. WIN!
Why a Tantrum Won’t Help (But a Plan Will)
Missed lifts often trigger frustration because we feel like we’ve failed. But, let’s be real—misses are just data points. By having a plan in place, you can turn that frustration into useful information. Whether it’s fatigue, technique, or readiness, understanding the why behind the miss helps you adjust and keep moving forward.
You can also apply what you learn to future sessions. Noticing patterns like “when I warm up better, I’m more stable” or “when I rush rest periods, I gas out by rep 3” gives you a roadmap for improvement. Identifying trends makes you a smarter and more responsible athlete and gives you clear targets to work on in future sessions.
In weightlifting (and life), misses are inevitable. But how do you respond to them? That’s where real growth happens.
Missed Lifts Don’t Define You
A missed lift doesn’t define your session, your progress, or your abilities. It’s just part of the journey. Understanding the science behind why you missed and sticking to a solid plan will improve not only your lifting but also your mental resilience.
At the end of the day, weightlifting is about adapting, learning, and progressing—one lift at a time.
If you’re done with missing and want to dive deep into your technique, book a free 1:1 session with one of MWBC’s expert coaches. We’re offering these sessions for the duration of October only, so don’t miss out—secure your spot here.
