How I used habit stacking to build over 50 push-ups in a single set
Push-ups. You either hate them… or you just wish you were better at them. Either way, if you’ve ever tried to improve but felt stuck — like no matter how many reps you did, it never really clicked — this post is for you.
Because the key to getting better at push-ups or any physical habit isn’t just about discipline, motivation, or some top-secret training plan.
It’s about habit stacking — and it works.
The Power of Habit Stacking
Habit stacking is a simple idea with big impact:
Take something you already do every day — your “launch pad” — and attach a new habit to it.
Why? Because habits stick better when they’re anchored to something familiar.
Here’s how I used it to build up to 50+ push-ups a day:
My Push-Up Habit Stack
Every morning, I pour my coffee. It’s automatic. No effort required.
Right after that, I:
- Set the mug down.
- Get on the floor.
- Do one set of push-ups, as many as I can with good form (pain-free).
- Then log it in a simple spreadsheet.
That’s it.
Some days are better than others. Some days I plateaued.
But over time, I went from struggling to get through a few, to consistently knocking out 50+ push-ups, without ever “training push-ups.”
No hype. No burnout. Just one tweak — stacking it with something I already did every day.
Other Easy Habit Stacks That Actually Work
You don’t need to stop at push-ups. Here are real-life, low-effort examples you can try today:
Physical Strength & Movement
- Pull-ups:
Install a pull-up bar in a doorframe. Every time you walk through it, do:- 1–2 pull-ups
- OR a 5–10 second dead hang
- OR 1 slow negative (lowering yourself down)
- Stretching:
While brushing your teeth, do:- Calf stretches
- Wall shoulder openers
- 30-second deep squat hold
- Core Work:
After closing your laptop for the day or finishing a Zoom call, hit the floor for:- 20-second plank
- 5 controlled deadbugs
- 10 reverse crunches
- Squats:
Waiting for your microwave to finish? Do:- 10 air squats
Mental/Emotional Health
- Journaling:
After you pour your first cup of coffee or tea, write down:- 3 things you’re grateful for
- 1 goal for the day
- Daily Reading:
- Before you hop on your phone at night, when you get in bed read 10 pages of the book on your night stand
- Before you hop on your phone at night, when you get in bed read 10 pages of the book on your night stand
Why Habit Stacking Works So Well
When something is already a routine, it doesn’t require willpower. You’re going to pour that coffee, brush your teeth, or walk through that doorway anyway. Adding a new action right next to it makes it:
- Easier to remember
- Easier to repeat
- Less reliant on motivation
And if you’re tracking it — even informally — you start to build momentum. That’s where the real magic happens.
Bonus: Use Habit Streaks to Build Momentum
Once you’ve stacked a habit, you can keep it alive by tracking a streak.
It doesn’t need to be fancy. Just a tally on a whiteboard or a note in your phone.
Examples:
- “Worked out 10 minutes/day” → 8-day streak
- “Had 5 servings of protein” → 14-day streak
- “Did 1 pull-up every time I walked into the kitchen” → 21-day streak
These small wins add up, and once you’ve got a streak going, you won’t want to break it. That’s the power of gamifying your progress.
Final Thoughts: You’re Not Weak, You Just Need to Tweak
Whether you’re trying to build strength, lose weight, move better, or simply feel more confident — it’s not about working harder. It’s about removing friction and building habits that stick.
You don’t need a whole new routine.
You don’t need to change your personality.
You just need to tweak your environment — so the right choice becomes the easy choice.
Pick one habit.
Stack it on something you already do.
Track it.
Stick with it.
Before you know it, you’ll be knocking out 50 push-ups — or whatever your version of success looks like.
Thank you for reading!
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Ian Smith
Owner, Lead Trainer
Mountain Speed Strength & Fitness
Evergreen, CO.