She went from basics to doing proper push-ups in 12 weeks. This dadi’s determination and disciple has struck a chord, with many saying they’ve run out of excuses
When I first saw the video of 75‑year‑old Amrit Kaur doing push‑ups, I honestly thought I was watching a clip from a gym commercial. But nope – it was real, raw and very much Indian, with Amrit wearing a plain salwar‑kurta, her silver hair tied in a neat bun, and a smile that could light up a chai stall on a rainy morning. In just twelve weeks she went from needing a wall for support to doing full, proper push‑ups. That kind of progress, especially at her age, is something most of us would label as “superhuman”, but for Amrit it was simply a matter of daily discipline.
She’s not just about the push‑ups. On her Instagram handle, @getfitwithdadi, Amrit posts snippets of rowing, weighted squats and dumbbell presses, all done with the same calm confidence. The feed is a kaleidoscope of tiny victories – a few reps here, a cleaner form there – and each post comes with a caption that reads something like, “strong at 75, stronger every day”. It’s the kind of simple, honest language that feels like a friend texting you a bit of motivation, not a polished motivational speaker.
From Assisted Moves to Full Push‑Ups: The 12‑Week Blueprint
So, how did she actually manage this? Amrit shared a short timeline in one of her stories. She started with very basic, assisted movements – think of leaning against a sturdy kitchen counter, using a wall for balance, and even doing knee‑push‑ups. The first few videos were filmed in the courtyard of her house, with the afternoon sun casting long shadows on the tiled floor. Within a week she progressed to doing push‑ups on her knees, focusing on keeping her back straight and engaging her core.
Week three was a turning point. She introduced a small cushion under her knees to reduce strain and began to lower her chest gradually, making sure her elbows didn’t flare out too much. By week six she tried a “partial” full push‑up – lowering herself only halfway down, then pushing back up. The video of this stage showed her breathing steadily, a soft “huff” after each rep, which made the whole thing feel very human.
From week eight to ten, she started removing the cushion, trusting her shoulders and triceps more. Small dosha‑free adjustments – like keeping the hands slightly wider than shoulder‑width – helped her maintain a stable base. The final two weeks were all about consistency. She did three sets of eight to ten full push‑ups, resting a minute in between. The last clip, which went viral, captured her completing a clean set of twelve full push‑ups, her cheeks slightly flushed but eyes bright with pride.
What’s fascinating is that she didn’t rely on any fancy equipment or a personal trainer. Her routine was built around simple household items – a sturdy chair for dip‑like movements, a water‑filled bottle as a light dumbbell, and her own body weight as resistance. That makes her story relatable to anyone in a small Indian flat or a village house who thinks they need a gym membership to stay fit.
Social Media Buzz: A Nation’s Reaction in Real Time
When the clip was shared on Instagram and cross‑posted on X (formerly Twitter), the comment section lit up faster than a Diwali firecracker. One user wrote, “To say ‘I am inspired’ is an understatement,” while another simply typed “Hatssss off dadi.” A few people even posted their own throw‑back pictures of trying push‑ups in their twenties, now chuckling at how far they’ve drifted.
One comment that stuck with me was “Dayum dadi”. It sounded playful, but behind it was a genuine sense of awe. Another user said, “Wow… she doesn’t need any inspiration, she’s an inspiration.” Even Rannvijay Singha, a well‑known Indian TV personality, dropped a quick “Omg!! Too Good” on her post, adding a pinch of celebrity validation that made the post trend for a day.
And then came the reality‑check brigade. “Now what’s your excuse?” someone asked, prompting many to reflect on their own sedentary habits. A few replied, “I have no excuses anymore.” The vibe was clear – Amrit’s progress turned a simple fitness video into a mirror for people who’d been procrastinating.
Another interesting thread emerged from senior citizens themselves. One 68‑year‑old man commented, “Even I can’t do this yet, Daadi,” showing that while many admired her, some also felt a little humbled. The overall sentiment was a blend of admiration, slight envy, and a healthy dose of self‑accountability.
What Amrit’s Routine Looks Like – A Day in the Life
To give a clearer picture, I tried to piece together a typical day for Amrit based on her stories and posts. She usually starts her morning with a light walk around her neighbourhood, often chanting a short prayer for health. After breakfast – usually a bowl of upma or poha – she warms up with some gentle stretching: neck rolls, shoulder circles, and a few cat‑cow movements on the floor.
Her core workout begins with rowing – she uses a simple rope tied to a sturdy pole in her courtyard, pulling back and forth for about four minutes. This not only works her back but also gets her heart rate up. Next, she moves to weighted squats, holding a 2‑kilogram water jug in each hand, doing three sets of ten. She’s careful about her knee alignment, making sure they point in the same direction as her toes – a tip she often shares for younger folks too.
The push‑up segment is the highlight. She does a quick warm‑up by placing her hands on a wall and performing “wall push‑ups” for a minute, then transitions to the floor routine. Depending on the day, she does either knee‑push‑ups, partial full push‑ups, or full push‑ups. She always ends with a short cool‑down – a few deep breaths, a gentle neck stretch, and a sip of warm turmeric milk.
One thing that stands out is her habit of jotting down a simple log in an old notebook – how many reps she did, how she felt, and what she plans to improve the next day. This low‑tech tracking seems to keep her motivated without the distractions of apps or gadgets.
Lessons We Can Take From This Dadi’s Journey
First and foremost, progress is about consistency, not intensity. Amrit never tried to do a hundred push‑ups in one go; she just added a few more each week. That’s a lesson that applies to any habit – whether it’s learning a new language, reading a book, or saving a little money each month.
Second, the environment matters. Amrit’s whole routine is built around what she already has at home. No fancy gym, no expensive equipment. This makes the idea of exercising accessible to anyone, even those living in cramped apartments or small towns where a gym is a luxury.
Third, mindset plays a huge role. By calling herself “strong at 75, stronger every day”, she set a positive affirmation that guided her daily actions. In Indian households, we often hear “you’re too old for this”, but Amrit turned that narrative on its head.
Lastly, the power of sharing. By posting her progress online, she not only held herself accountable but also inspired a community. The comments section turned into a support group where people exchanged tips, cheered each other on, and even faced their own excuses head‑on.
All these points come together to show that age is not a barrier but a mindset. If a 75‑year‑old can master push‑ups, imagine what a 45‑year‑old office worker could achieve with a little dedication.
Wrapping Up – Why This Story Matters
At the end of the day, Amrit Kaur’s story is less about push‑ups and more about living with purpose, no matter how many candles are on your birthday cake. It reminds us that small, steady steps can rewrite the script that society often writes for us after a certain age.
For anyone reading this and thinking, “I’m too old, too busy, too tired”, maybe it’s time to recall Amrit’s simple routine: a walk, a few stretches, a set of knee‑push‑ups, and a note in a notebook. If she can do it in a modest flat in India, so can we.
So next time you feel the excuse creeping in, just remember the pink‑cheeked dadi who proved that determination knows no age. And perhaps, just perhaps, put down the remote and try a couple of push‑ups yourself – you might be surprised at what you can achieve.
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