The elusive pushup

Can you do a pushup? I can't. 🙈 I can run a 10k any day. I can dead hang for a minute. I can play Exit, a super fun game, in the playground with my kids every day. But pushups? No, can't do. And I have tried. I can go down alright, but when I try to come up, it feels like I have no strength.

For a long time, I've been almost ashamed of it. It's not that I haven't tried. Each time, my joints would hurt afterward. Maybe it's the wrong form, or maybe I’m just not strong enough. I was never sure. The moral of the story is, pushups have always eluded me.

So, earlier this year, when my brother offered to help me learn to do a pushup, I was excited! New year, new challenge. He soon came up with a pushup plan. The idea is simple: select 4 levels of incline, 4 being the highest, 1 the lowest, and 0 - ground level. Start with an incline that is very comfortable for you (level 4) and then move your way to the ground in the months to come. It's not rocket science, but the genius is in the way the plan progresses. It starts off easy, 2 sets of 15 reps, three times a week, then gradually increases. All meant to activate muscles you've never used before.

There's a quote from The Matrix that fits here:

Neo: Why do my muscles hurt?
Morpheus: Because you've never used them before.

Although it's too early to say if the plan will work, I am hopeful.

This pushup plan has all the four components of a good habit, according to James Clear's "Atomic Habits":

1. Make it obvious.

2. Make it attractive.

3. Make it easy.

4. Make it satisfying.

Obvious — The incline I chose is in a visible spot in our home, right outside the kids' rooms. I pass it 10 times a day, so it's hard to miss.

Attractive — I see myself becoming fitter.

Easy — The high incline and the comfort of knowing there are another three levels to go until the ground level makes it easy.

Satisfying — There's an immense sense of satisfaction after the last pushup. I can only imagine how I'd feel when I do a real pushup on the ground!

I bet most of you can do a pushup. But what's one fitness goal you've always wanted to achieve but keep shying away from? Is it losing weight? Improving muscle strength? Walking 12k steps a day? Taking 15 minutes daily for meditation?

Whatever your goal, it's time to plan it out. As we approach the end of the first month of this year, let's make an effort to improve our fitness. Just remember to start easy. If you're like me with pushups and want to learn, email me back or comment, and I'd be happy to share the plan with you. I’d also love to know what are your fitness goals for this year. How’s it going so far for you?

Let’s become fitter this year, one pushup at a time 💪 🙌

In a healthy body, lives a healthy mind.