The Science of Habit Stacking: How to Build a Sustainable Workout Routine

We’ve all been there—you’re motivated to start a new fitness routine, and two weeks later, you’ve stopped. What gives? The answer may lie in how you build habits. Habit stacking is a simple, science-backed method to anchor new routines into your life by pairing them with ones you already have.

What Is Habit Stacking?

Coined by author James Clear in Atomic Habits, habit stacking is the practice of linking a new behavior to an existing one. For example:
After I brush my teeth, I will do 10 squats.
It’s small, simple, and consistent—and that’s what makes it sustainable.

Why It Works for Fitness

Your brain loves patterns. Habit stacking removes the need for motivation by embedding movement into your daily flow. It makes your workout routine part of your identity—not just something you “try to fit in.”

Real-Life Fitness Habit Stacks

• After making coffee → 3 minutes of dance or dynamic stretches
• After finishing lunch → 5-minute walk or breathwork
• After work → quick Step.co strength session
• Before showering → 10 bodyweight squats

Don’t Rely on Motivation—Rely on Systems

Motivation fades. Systems stick.

Using habit stacking helps you automate your wellness instead of relying on daily willpower.