11 Pushups a Day- Andrew Huberman’s Science for Fitness Habit

Fun Fact: Just 11 pushups a day might reduce your risk of heart disease by 64%! 🏋️Sounds a bit too good to be true, right? But when science meets simplicity, the outcomes can be shockingly effective. Stanford neuroscientist Andrew Huberman has become a household name on platforms like TikTok and YouTube, thanks to his fresh takes on brain health, discipline, and now — simple fitness routines. One of the latest trends catching fire in the wellness community is Huberman’s claim that doing just 11 pushups a day can lead to noticeable health benefits.

But before you roll your eyes and scroll away, let’s explore why this small habit is making such a big impact — and how you can make it work for you.

What’s All the Hype About 11 Pushups a Day?

At first glance, 11 pushups may not sound impressive. In a world obsessed with 90-minute gym sessions and intense fitness apps, this number genuinely seems laughable. But according to Andrew Huberman (and backed by science), there’s more going on than meets the eye.

The beauty of those 11 pushups lies in their consistency and the massive brain-body connection they tap into. Huberman explains that even a short, daily burst of exercise can trigger important neural (brain) changes that improve both physical and mental health.

Now you’re probably wondering — is that enough to replace your entire workout? Not quite. But if your goal is to build momentum, stay consistent, and boost your wellness without feeling overwhelmed, then yes — it’s incredibly effective.

Who Is Andrew Huberman, Anyway?

If you haven’t come across his podcast or viral TikToks yet, Andrew Huberman is a Stanford University professor and neuroscience researcher. He’s widely known for his ability to explain complicated brain science in simple, relatable ways. More importantly, his tips don’t just sound good — they’re deeply rooted in research.

From morning sunlight routines to caffeine timing and cold exposure therapy, Huberman shares hacks to optimize human performance. But one of his simplest — and perhaps most viral — suggestions? Do just 11 pushups a day.

What’s the Science Behind It?

Let’s break this down: why 11? Why pushups? And why every day?

Huberman’s recommendation isn’t random. It’s based on how short, daily exercise triggers changes in the brain and body. In neuroscience, there’s a concept called neuroplasticity — which is the brain’s ability to rewire and adapt throughout your life. Small, regular actions strengthen these neural pathways. Your brain starts to associate movement with happiness, energy, and discipline.

Pushups, in particular, offer a powerful cocktail of benefits:

• They are compound movements: Pushups work your chest, shoulders, triceps, core, and even legs—all at once.
• They stimulate cardiovascular health: Quick bursts of bodyweight activity like pushups slightly raise your heart rate, which is great for your ticker.
• They’re accessible: You don’t need a gym, equipment, or even much time. Just your body, a few minutes, and consistency.

Benefits of Doing Just 11 Pushups Daily

1. Builds a Habit Without Burnout

One of the biggest reasons people fail at fitness is because they try to do too much, too fast. The beauty of 11 pushups? It’s so doable that failing feels almost impossible. Starting small gives your brain a “win” signal, reinforcing your new habit until it becomes second nature.

2. Encourages Energy and Focus

Need an afternoon pick-me-up? Skip the third cup of coffee and drop for 11 pushups instead. Even brief movements deliver a quick increase in blood flow and oxygen, which can improve alertness and fight brain fog.

3. Boosts Self-Discipline

According to Huberman, even tiny acts of self-discipline train your prefrontal cortex — the decision-making and self-control center of your brain. By doing your daily pushups, you’re not just building muscles; you’re sharpening your ability to stick to goals.

4. Long-Term Health Gains

Studies show that the number of pushups a person can do is directly linked to heart health. In one study from the Harvard School of Public Health, men who could do 40 pushups were 96% less likely to suffer from heart disease. Now, while 11 is a modest start, it’s a step toward heart strength and endurance.

5. It Can Lead to More

Here’s the magic of small habits: they often lead to bigger changes. You start with 11 pushups, and before you know it, you’re adding squats, taking the stairs, or drinking more water. Momentum is a powerful thing.

How to Make the 11 Pushup Habit Stick

Let’s be real: the hardest part of any wellness routine isn’t getting started — it’s keeping it going. Here are some tips to help you integrate your 11 pushups seamlessly into your day:

• Stack your habit: Pair it with a current routine. For example, do them after brushing your teeth or before your morning shower.
• Track your streak: Use a calendar or habit tracker app to mark your daily completion. Visual reinforcement works wonders.
• Use a friend system: Find an “accountability buddy” and check in with each other daily.
• Make it fun: Add variations like knee pushups, incline pushups, or claps when you get stronger.

“Just 11?” — Let’s Talk Progress

For many people, pushups don’t come easy—not at first. And that’s okay. If you can’t do 11 full body pushups right now, start where you are. Try the following variations:

• Knee Pushups: Reduce the weight load but keep the motion.
• Wall Pushups: Great for complete beginners or older adults.
• Incline Pushups: Use a stable surface like a couch or countertop.

As you build strength, you’ll naturally find yourself wanting to do more. The point is not the number; it’s the intention and repetition.

Pushups and the Brain: The Deeper Connection

It might sound strange, but your brain gets better when you move your body. According to Huberman, exercise increases levels of brain-derived neurotrophic factor (BDNF) — a protein that protects and promotes growth of neurons (brain cells). Higher BDNF means clearer thinking, better mood, and stronger memory.

Plus, physical activity tells your body to release endorphins — feel-good hormones that create a natural high and reduce stress. All from just a little bit of daily movement. Amazing, right?

This Isn’t a Fitness Trend — It’s a Mindset Shift

We’re living in a time when hustle culture worships overachievement, and wellness influencers push extreme daily regimens. What Andrew Huberman reminds us is that sustainable health isn’t about intensity — it’s about consistency.

By choosing 11 pushups — such a modest yet effective goal — you’re creating a gateway habit. One that helps you feel accomplished, kickstarts discipline, and eventually leads to bigger lifestyle upgrades.

Final Thoughts: Can 11 Pushups Really Change Your Life?

Here’s the honest truth: No, 11 pushups alone won’t give you six-pack abs or Olympic-level strength. But they can completely change your approach to fitness and self-care. They invite you to master the art of starting small, staying consistent, and trusting the process.

So the next time you’re feeling stuck, unmotivated, or overwhelmed by “doing it all,” just remember — drop down and give yourself 11. Because the real transformation isn’t just in the strength you build, but in the commitment to show up daily.

Your turn: What’s stopping you from starting today? Try it now and see how it feels. Just 11. You might be surprised by the ripple effect it creates.

Frequently Asked Questions About the 11 Pushups Habit

1. Can I split up the 11 pushups throughout the day?

Absolutely! While doing them all at once might be more effective for building endurance, the key is consistency. Even if you do them three at a time, just get them done.

2. What if I want to do more?

Go for it! Starting with 11 creates a low barrier, but nothing says you can’t do 20, or 50. Just be careful not to burn out by scaling too fast, too soon.

3. Should I do them in the morning or at night?

Do what fits into your routine best. Morning sessions can boost energy and mood, but evening pushups can help you unwind and feel accomplished before bed.

4. Will I actually see physical results from this?

Yes, but they may be subtle. You’ll likely notice improved pushup form, a stronger core, and better posture over time. Combine this habit with walking and good nutrition for even better results.

5. Are pushups bad for shoulders?

Pushups are generally safe and effective when done with proper form. However, if you’re wondering are pushups bad for shoulders, the answer depends on your technique and individual shoulder health. Poor form — like flaring elbows too wide — can place unnecessary strain on the shoulder joints. If you feel pain, it’s a sign to stop, adjust your form, or consult a professional. Done correctly, pushups can actually strengthen your shoulders and support joint stability.

Your 30-Day Pushup Challenge Starts Now 💪

Still skeptical? Try it for 30 days. Write it on your calendar. Set a daily alarm. Keep it simple — just 11 pushups a day.

You might just surprise yourself with not only how strong you get, but how much your mindset shifts along the way.

The pushups may start small, but the impact can be massive.