Chapter 1: The Push-Up Challenge

Push-ups alone won't cut it; you need to expand your routine. Here's my personal journey.

During my time at the ATL airport, I was doing push-ups regularly. While I’m not a fitness guru, I experiment with different workouts to improve my health. At my workplace, we initiated a challenge where a group of us committed to doing push-ups daily. We started with a modest goal of 20 repetitions.

We gradually increased our count each week by 5 or more until we reached 100 push-ups daily. To clarify, that wasn’t in one go; we split them into sessions—50 in the morning, 25 in the afternoon, and another 25 before leaving for the day. I committed to this routine nearly every day from October 1 to February 1. On days I missed, I would simply resume the next day without hesitation, eager to see the results of my efforts.

What did I discover? I became proficient at performing push-ups.

That's the crux of it—I didn't experience weight loss, a reduction in body fat, or changes in my heart rate. However, I could execute numerous push-ups.

It’s a fantastic method for establishing a habit. Given my daily success, I pondered what else I could incorporate into my routine for overall betterment. I resumed visiting the gym, initially three times a week, then shifted to a daily schedule. While I didn’t engage in weight training each day, I ensured to do something—whether it was walking on the treadmill, lifting weights, or trying out unfamiliar machines.

The key takeaway? I maintained consistency.

Here’s my May update:

27 active days out of 27. I ventured into compound weight training exercises that I truly enjoyed, including squats, overhead presses, deadlifts, bench presses, and upright rows.

With this routine, I experienced remarkable improvements:

I became significantly stronger.

Here’s a snapshot of me successfully performing a 315lb squat; I began with 185, showcasing the progress I made in just a few months.

It's a bit blurry due to a low-quality video. So, what's my next challenge?

Yes, that's indeed me. Now that I’m witnessing tangible results, I’m setting my sights on new goals, particularly mastering pull-ups. Inspired by the plethora of videos flooding my TikTok feed, I’m enthusiastic about exploring calisthenics, such as muscle-ups and handstand push-ups.

I plan to continue my weight training because I find it enjoyable while supplementing it with other workouts to keep challenging myself.

What have I gleaned from this journey?

If you dedicate yourself to a specific skill, you will excel in it. A jiujitsu instructor once told me, “To improve at jiujitsu, you need to roll consistently and practice deliberately.”

I became adept at push-ups, although I still can't execute a pull-up. This limitation stems from not focusing on that skill for four months. My squat strength improved significantly because of consistent training; however, I didn’t become a better runner as a result.

You understand my point.

There are some cross-training benefits between different exercises or sports, but they pale in comparison to training specifically for that sport or exercise.

This principle holds true across various domains. Want to excel at web development? Build multiple websites and critique your work. Aspiring to be a better writer? Write extensively, revising and refining your drafts to identify strengths and areas for growth.

Another lesson learned is the importance of accountability. Competing with someone encourages consistency. Competition doesn't always need to center on strength or speed; sometimes, it’s about who remains more consistent. Set clear goals and strive to achieve them. If you miss a day, don't dwell on it; just pick up where you left off the following day. This mindset has been pivotal for me. In the past, I would skip a day and abandon my efforts entirely. It seems I’ve matured beyond that... at least for now.

Chapter 2: Important Insights on Push-Ups

In the first video, "STOP These Push Up Mistakes! How To Do A Push Up Correctly," viewers can learn about common pitfalls in push-up form and how to correct them for maximum effectiveness.

The second video, "Stop Doing 100 Pushups a Day - I'm Begging You!!" discusses the potential drawbacks of overdoing push-ups and emphasizes a balanced fitness regimen.