Getting Back Up After a Setback: The Fight of Your Life

Life has a way of throwing punches we never see coming. A redundancy notice, a failed project, a relationship breakdown, an illness — these moments knock us down, sometimes hard. But as Rocky Balboa reminds us:

“It ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward.”

That single line captures the essence of resilience. Setbacks don’t define us — our response does.

The Power of the Comeback

Every inspiring story — from athletes to entrepreneurs, from leaders to everyday people — has one thing in common: a fall. What sets them apart isn’t avoiding failure, but finding the courage to rise again.

Michael Jordan, often hailed as the greatest basketball player of all time, once said:

“I’ve missed more than 9,000 shots in my career… I’ve failed over and over and over again in my life. And that is why I succeed.”

Failure becomes fuel when we allow it to sharpen, not shatter us.

Reframing the Knockdown

A setback can feel final in the moment. But reframing it as part of the journey is vital.

• Loss becomes learning – What did this teach you?

• Disappointment becomes direction – Where is it pushing you next?

• Struggle becomes strength – How has this made you tougher, wiser, more adaptable?

As the Japanese proverb says:

“Fall seven times and stand up eight.”

Practical Steps to Rise Again

1. Pause and reset – Acknowledge the pain, but don’t dwell in it.

2. Reconnect with your purpose – Why are you fighting in the first place?

3. Take small wins – Build momentum one step at a time.

4. Surround yourself with your “corner” – Just like Rocky had Mickey, we all need people to encourage us back into the ring.

5. Visualise the next round – Picture the comeback before it happens.

The Final Bell

Coming back after a setback is rarely quick or easy. But every time you rise, you prove to yourself — and to others — that you are stronger than the challenge.

Rocky’s words echo like a mantra for anyone who’s been knocked down:

“Going in one more round when you don’t think you can — that’s what makes all the difference in your life.”

You don’t have to avoid falling. You just have to keep standing up.

The movie Rocky has inspired much of my work. Have a listen to this podcast I recorded a while back and let me know in the comments about your stories of resilience; of getting back up and fighting on. 

Dave