More than Pushups. Beyond Discipline.

Why I Decided To Do 150 Pushups A Day My Key Fitness Habit

by | Fitness Habits, Pushups

150 pushups in 5 minutes daily? Here is the story behind this pushup challenge, why it is now part of my daily fitness routine, and how this fitness challenge has helped me in so many ways.

This post and this website as a whole are not a get-fit-quick secret formula but rather a collection of habits and techniques surrounding my successful 150 push-ups a day experiment.

The methods and tricks to stick to my fitness routine presented here are not new, but they are applied and highlighted in a fitness context.

Happy workout!

150 Push-Ups A Day Part Of Your Workout Routine - PushUpAndMore.Com

Everyone feels some resistance, mentals barriers to not do or stop doing, or physical resistance when it comes to completing something that requires extra effort. The overall idea of this website is to build routines and use mental tricks to help you overcome this resistance. Routines and habits are powerful; use them extensively for your endeavors.

How Did This Push-Up Challenge Start?

This experiment started because of the CV-19 pandemic in 2020. Life is somehow back to normal now, but my fitness habit is still here. Every day, no matter what, I warm up myself with a series of 100 sits-up, then a series of 150 pushups (read more about this simple but effective workout here). It’s like brushing my teeth, except I’m feeling much better afterward. Beyond the direct physical benefits, this fitness routine helped me build resilience and stay mentally fit during this coronavirus pandemic.

I am sharing my little journey that hopefully may inspire and help others take care of themselves. What started as an excruciating fitness challenge in March 2020 to escape a nerve-cracking environment is now an almost enjoyable daily fitness routine. Things went slowly but better and easier over time. To my set of 100 sits-up and 150 pushups, I can now add 20 reps, a one-minute stand-up exercise, and some quick stretching moves without being completely depleted. I feel more energized after this daily light-speed fitness session.

Minimalist Workouts Are More Often Than Not The Best Workouts - Pushupandmore.Com

Why A Quick Session Of Sit-Ups And Pushups?

In short, sit-ups are perfect for warming up and building and maintaining a six-pack. Pushups are a fast and effective exercise for building strength; these exercises are time adequate, fitness effective, and can be done almost anywhere for free.

The long story behind my 150 pushups and other workout exercises is a bit more nuanced. Like everyone, I have some downsides. One of them is being somehow a bit shallow. I admit that having a low-fat nice-looking upper body helps me to feel well and confident. Getting a skinny but fit body the way I want makes me feel content. It reinforces a positive process of thoughts that I have accomplished something and that I am somewhat in control of a piece of my life.

Capitalizing on small victories is a regular process of thoughts I apply daily. Each time I complete my pushup series, I am content about this little achievement, and I can move on in a good mood. It gives me positive momentum. I am not looking after a bulky appearance with my simple workout routine. I only want a low-fat fit upper body with decent contours and a six-pack. Pushups are beneficial for building the triceps, pectoral muscles, shoulders, lower back, and core. Sit-ups do the job for the abs. Of course, I pay a bit of attention to what I eat on the side. At the very least, I rarely have snacks and very rarely drink any soda. With too much fat, I know my abs would not be visible.

I also do value time, freedom, and health like many. Pushups and sit-up are calisthenics exercises that can be done almost anywhereNo equipment nor ample space is required. Adequate sets of pushups and sit-ups are enough to stay fit and do not take much time. All these characteristics appeal to me. They fit well my minimalist expectations. I actually believe that we can extract of lot value and get more from simple things with the right approach.

 What’s The Point Of Doing 150 Pushups A Day?

If you’re looking for the secret to a lean, muscular body that is strong as an ox then look no further than doing 150 consecutive pushups every day!  I’m half-joking here.

What does it take to do 150 pushups? A lot of motivation and dedication. So Why would anyone want this type of fitness routine? Push-ups are one of those exercises where each rep requires your entire body, making them improving strength in many areas at once.

The ultimate point of such a pushup routine – adjusted to your level – is to make you become a better and fitter person:

This kind of self-imposed challenge is worth doing if you believe that the benefits will probably outweigh the drawbacks.

Overall, a good fitness routine should make you happier. We are all going to die, it’s guaranteed. At some of your life, you may realize that success should be heavily centered on your happiness and fulfillment. If such a challenge is from your point of view,  only about torturing yourself, your mindset is probably not adequate to get the benefits from such a structured but simple workout routine. If you think you cannot gain anything from such a challenge, it’s honestly probably not worth starting. 

“You have to believe in yourself, challenge yourself, and push yourself until the very end; that’s the only way you’ll succeed. G-Dragon”

What’s Wrong About Doing 150 Pushups A Day?

There is overall nothing wrong with doing 150 pushups a day, in a row, or multiple series as long as you’re not repetitively pushing yourself till exhaustion or fainting.

However, if you always struggle to finish your 150 pushups series, this is a red flag that should not be ignored. It means you’re at risk of doing fitness burnout. Another risk that may arise when doing 150 pushups per day is practicing pushups with a bad form (injury risk). Finally, if you’re doing 150 pushups a day because you think pushups burn a lot of calories, you may be disappointed. Learn more about how many calories pushups burn here.

Minimalist Workouts Are More Often Than Not The Best Workouts - Pushupandmore.Com

How Do I Stick To My Fitness Routine Every Day?

I use more than one trick to stick to my daily workout routine. The hardest part is probably just showing up, as your mind may find plenty of made excuses for not showing up. Tackle this by getting ready as soon as possible. Put your fitness outfit on while thinking about something that excites you rather than the pain you may encounter during your upcoming fitness session. Once ready, do not think much or think about something you will enjoy once you are done with your workout. If your mood is still hesitant, start with something easy, like a quick warmup, to comfort you that’s exercising is not the end of the world. 

Use the tricks below extensively to make your workout session happen every day.

A Simple Workout Is Recommended To Build A Fitness Habit - PushUpAndMore.Com

How To Gradually Achieve Your Target, For Instance, 100 Pushups A Day?

There is no one-size-fits-all method, but there are certainly some guidelines that help. My tricks and tips are further below, but here are the macro steps I took to reach my personal goal of 150 pushups per day, almost in a row.  

I say ‘almost’ as I sometimes stop for 3/4 seconds in the plank / upper position when doing my exercises, usually between sub-series of 10 once I am done with the first 60/80 pushups. Yes, the last pushups are not surprisingly harder to execute, and taking deep breathes to finish my 150 pushup series helps. I am digressing here, though. Back to the ‘how I made it’ topic

Use your ego to lead you in the right direction. I started with a 100 pushups target to polish my ego. In other words, I knew that achieving this target would make me proud, proud enough to share that little achievement with friends. I focus first solely on reaching the target quantity-wise, ignoring the time and the quality (I will explain why further down the track).

I struggled, but at some point, after maybe two months, I started feeling comfortable. I knew I could do more. I raised the bard to 150. I felt this level would be my regular “cruise speed kind of thing” target quantity-wise. At this stage, I was still ignoring my pushups’ quality; I was happy and proud to achieve this large number of pushups daily. Being proud helped me to keep going. 

I did not rely on this, but some pushup variations are more challenging than others. You may consider first the variation that allows you to reach the “targeted number” if this target appears to be ambitious for your current fitness level.

Once I reached my target of 150 pushups, I started looking at how I could achieve these 150 pushups under a specific timespan. I used to accomplish my 150 pushups in under 3 minutes and 30 seconds. I considered for a long time that 3 minutes and 30 seconds as my “cruise time.”. After a while, I started thinking about the quality of my pushups. It wasn’t terrific. It was actually ridiculous. I was cheating a lot, and I was kind of ashamed when looking at how I moved my body to make it happen. I realized that making it under 3 minutes and 30 seconds was not a realistic goal. I initially chose 4 minutes, but it was too ambitious to have a decent form. I somehow made qualitative 150 pushups around 5 minutes, and I kept this target up to day.

How To Improve The Quality Of Your Moves Overtime?

The best way to improve the form of your exercise when exercising is to use a mirror and/or to record yourself.

Focus on the first moves to start your series on a good basis: executing your pushups or any other fitness exercise with the proper form is easier when you have more energy. Check online fitness tutorials if you are not sure about the right form.

Pushup Form: What you should do and not do!

If you’re into doing pushups, a good pushup form is basically a plank position in motion: everything should be straight and in line from head to feet. Read more here. Below is an example of what you should NOT do 🙂

A Wrong Neck Posture

Push-Ups Exercise - What NOT to do (1) - PushUpAndMore.Com

Merrill Performance explains incredibly well in his video why neck position is critical when doing push-ups:

“By not cheating the CrossFit standard, you’ll see excellent activation of cervical stability muscles you’ll have a hedge against neck and shoulder injury.” – Merrill Performance

Quality VS Quantity in A Fitness Context?

Although it’s a controversial manner of tackling a fitness challenge, I would recommend starting to turn a blind eye on the quality of your pushup movements when you feel you are not going to make it quantity-wise if you keep going that correct but most likely harder way. Reaching a reasonable target quantity-wise is a very powerful trick to your mind: it allows you to feel you are not moving backward in your progress. This positive feeling of achievement is a trick to build a fitness habit among many others. Of course, this leniency on the quality of your form must be within reasonable limits to not hurt yourself but also to not get bad habits. Over time, as you become more comfortable, you get some room for improvement. That’s when you should pay attention to the form of your exercise for a longer period.

..When Is The Right Time To Skip Your Fitness Session?

Disclaimer: there is no excuse to skip your fitness session, only valid reasons. A fitness session can always be adjusted downard a bit if you feel a bit weak. That’s what I do when I do a series of 100 pushups instead of 150 pushups “because I’m feeling very tired”. Everyone gets a bit tired from time to time. Everyone is craving a warm dinner, a fantastic breakfast, or simply looking forward to doing something that requires no effort after a long day at work. Well, you know the old proverb “no pain, no gain.” ..

If you find yourself completely drained after your day of work and use it as an excuse to skip your fitness session, stop bullshitting yourself and change your time management. Wake up 30 min earlier the following day, and do your fitness session. If 30 minutes are not enough, wake up earlier or adjust your fitness challenge. Make it shorter. We are not preparing for the Olympic Games here. There is no need to train for a long duration, mainly if you use your lack of time as an excuse not to commit yourself to your challenges. Keep the relevant fitness routine and schedule across the week to meet your challenge.

The 150 pushups challenge is all about not finding excuses and getting things done - PushUpAndMore.Com

So when am I legitimate to skip my fitness session? If you start falling asleep while sitting or standing up, you’re probably in a sleep deficit, and it is time to fix that first. If you really can’t execute your fitness due to specific circumstances, allows yourself a cheat day. But only once.

I remember that Sunday, 21 March 2021, when I got up at 4:15 am to catch a cheap flight from Melbourne to Byron Bay in Australia. Upon arrival, heavy tropical rains were flooding the streets, and there was no way to exercise outside unless being oaky with getting thoroughly wet. I was not, and I did have any proper space at my budget accommodation to exercise. I was tired. I decided to skip it. However, I ensured that this issue would not arise again for the rest of my holidays: I joined a local gym with a short and temporary plan to go to the gym regardless of the weather conditions. I showed up, and did this 150 pushup challenge exercise as well as my other workout exercises.



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