The Power of Habit Stacking: A Simple Way to Build Long-Lasting Fitness Routines

We’ve all been there—setting ambitious fitness goals only to struggle with sticking to them over time. The truth is, success in fitness isn’t about willpower; it’s about habits. One of the most effective ways to build lasting habits is through habit stacking. This technique can help you effortlessly integrate fitness into your daily life, making your routine something you do automatically—like brushing your teeth.

What is Habit Stacking?

Habit stacking, a concept popularized by James Clear in his book Atomic Habits, involves taking an existing habit you already perform regularly and adding a new habit on top of it. By linking a new behavior to something you already do, you increase the likelihood of sticking with it over the long term. Essentially, you’re “stacking” a new habit on top of an old one.

For example, if you always brew coffee in the morning, you can use the few minutes while it’s brewing to do a quick stretching routine or some bodyweight squats.

Why Habit Stacking Works

The beauty of habit stacking is its simplicity. Instead of trying to overhaul your entire routine, you make small, incremental changes by leveraging habits you already have. Studies published in The European Journal of Social Psychology show that habits can take anywhere from 18 to 254 days to form, but habit stacking makes the process much easier and more natural. Here’s why it works:

Familiarity: By linking the new habit to an established routine, your brain doesn’t have to work as hard to remember it.
Consistency: Small, manageable changes done consistently are more effective than big, sweeping changes that are hard to maintain.
Momentum: Completing one habit successfully makes it easier to stick to the next one, creating a chain of success.

How to Stack Your Fitness Habits

I always encourage my clients to start small and focus on consistency. Here are some practical ways to incorporate habit stacking into your fitness journey:

Morning Stretch with Coffee: While your coffee is brewing, take 2 minutes to stretch or do some mobility exercises.
Push-Ups During Commercials: While watching TV, commit to doing a set of push-ups or crunches during each commercial break.
Daily Walk After Lunch: Once you finish eating lunch, head out for a 10-minute walk to clear your mind and boost your energy.
Foam Rolling Before Bed: If you’re someone who unwinds by reading or watching TV before bed, add 5 minutes of foam rolling to the routine to relax tight muscles.

Science-Backed Results

A study from The British Journal of Health Psychology found that people who linked a new habit with a regular routine had a much higher success rate in sticking to their goals compared to those who didn’t. This shows how combining habits not only increases the likelihood of success but can make fitness feel less like a chore and more like part of your lifestyle.

Building a Habit-Stacking Routine

At Josh Crate Personal Training I help clients build sustainable routines through small, actionable steps like habit stacking. Whether you’re looking to improve your flexibility, build strength, or simply move more throughout the day, habit stacking can help you get there without overwhelming yourself. The goal is to make fitness a natural part of your daily life.

Final Thoughts

Remember, you don’t need a dramatic overhaul to reach your fitness goals. Start by stacking small habits, and over time, those small efforts will compound into significant, long-lasting results.

Looking to build a fitness routine that sticks? Contact me for a free consultation, and I’ll help you design a personalized habit-stacking plan to meet your goals.