No Pain, No Gain: How to Pump Up Your Rejection Muscle

Tanesha Moody
Aug 30
4 min read

No Pain, No Gain: How to Pump Up Your Rejection Muscle

Practice Makes Perfect: Building the Rejection Muscle

We’re diving deeper into the "Preparing for Rejection,” where we’re embracing the art of getting ready for rejection with as much grace, resilience, and humor as we can muster.

Today, we’re diving into something that might feel counterintuitive: actively seeking out rejection to build your rejection muscle.

Sounds wild, right? But hear me out—this is about learning, growing, and building the kind of resilience that helps us bounce back faster and stronger every time.

The Numbers Game of Rejection

In sales, there’s this idea that success is a numbers game. Cast a wide net, make more calls, and eventually, something will stick. Real talk though success in sales—and life—isn’t just about sheer numbers. It’s about thoughtful persistence, targeted effort, and a willingness to embrace the “no’s” that come along the way.

That’s where the rejection muscle comes in. The more we expose ourselves to potential rejection, the less power it holds over us and the less likely we’ll take it personally. We start to see rejection for what it is: feedback, a lesson, a “not right now” rather than a “not ever.”

Upping the Rejection Stakes

After a coaching session, I decided to challenge myself to up my rejection game. The goal? Increase my chances of hearing “no” every week.

Here’s how it played out:

I asked over 30 people to go dancing with me on a Saturday night.
I applied to 20 jobs in a single week.
I invited my mom out to dinner (she said yes, but Kiwi, my cat, turned me down for quiet time).

One of my most frequent rejection scenarios involves inviting friends out for drinks. I’ll reach out to two or three people. Inevitably, one declines immediately, and another cancels at the last minute.

At this point, I’ve become so accustomed to this pattern that I’ve made it a game. I pack a book—just in case—and treat the night as an opportunity to spend quality time with myself. When rejection becomes part of the plan, it loses its sting.

Turning Rejection Into Empowerment

Rejection is like going to the gym (or so I’ve been told since I don’t actually frequent the gym). At first, every “no” feels like a gut punch. But the more we expose ourselves to it, the stronger we get. Rejection stops feeling like a personal attack and starts feeling like just another part of the process.

There’s something liberating about flipping rejection on its head. By actively seeking opportunities to be rejected, I’ve taken control of the narrative. I’m no longer avoiding rejection—I’m inviting it.

This shift isn’t just about desensitizing ourselves to rejection; it’s about learning to bounce back faster, more efficiently, and with a little more grace each time.

Adele Was Onto Something

One of my favorite songs by Adele includes the lyric, "Consistency is the gift to give for free." While the song is a masterclass in the art of the classy diss, it also underscores a critical truth: consistency matters.

Practicing rejection once won’t magically make us immune to its sting. It’s about showing up, again and again, even when we’d rather hide under the covers. The key is to keep showing up, putting yourself out there, and facing the possibility of rejection head-on.

For me, this means setting a weekly rejection goal. I aim to hear a specific number of “no’s” every week. Some weeks, I hit my target. Other weeks, I don’t. But the point is that I’m building the habit, strengthening the muscle, and proving to myself that I can handle whatever comes my way.

The Rejection Muscle Workout Plan

Here’s how to start building your own rejection muscle:

1. Set Rejection Goals

Decide how many rejections you want to aim for in a given time frame. Whether it’s five rejections a week or one big “no” a month, having a target helps you stay consistent.

2. Put Yourself Out There

The more vulnerable the offer, the better. Ask for something you wouldn’t normally ask for. Apply for that dream job. Slide into someone’s DMs (respectfully).

3. Reframe Every “No”

Every rejection is a step closer to the right “yes.” Treat each “no” as data—feedback you can use to refine your approach, build resilience, and grow.

4. Celebrate the Process

Each rejection is a win because it means you have the courage to try. Celebrate the bravery to put yourself out there, regardless of the outcome.

Final Thoughts: Keep Flexing

Strengthening the rejection muscle isn’t about eliminating the sting of a “no.” It’s about becoming so practiced in the art of bouncing back that rejection loses its power to derail you.

So, let’s make a game of it. Let’s set our rejection goals, put ourselves out there, and see every “no” as a stepping stone to something greater.

We’ve got what it takes to navigate rejection with grace, strength, and maybe even a little humor.

What’s your next rejection challenge? Let’s share ideas and cheer each other on in the comments. 😊

No Pain, No Gain: How to Pump Up Your Rejection Muscle

www.taneshalmoody.com

<!-- LinkedInContent: 🚫💪 No Pain, No Gain: Pump Up Your Rejection Muscle 💪🚫

Rejection isn’t just something to avoid—it’s a skill to master.

In my latest blog, I’m sharing how turning “no’s” into growth opportunities has helped me build resilience and confidence. From setting weekly rejection goals to treating every “no” as a step closer to “yes,” it’s all about navigating rejection with grace, humor, and maybe a book packed just in case. 📚

💡 Ready to flex your rejection muscle?

👉 Set a rejection goal—it’s all about consistency.

👉 Reframe every “no” as feedback, not failure.

👉 Celebrate the bravery of putting yourself out there.

📖 Dive in here: [Insert Link]

What’s your next rejection challenge? Let’s share stories and keep growing together! 👏✨

#NavigatingRejection #TaneshaLMoody #Rejection #Resilience #GrowthJourney #LiveFullOut #BounceBackStronger -->