It seems like everyone has been hopping onto The 75 Hard Challenge recently and has been a big craze on TikTok and Instagram. However, for many, this fitness challenge can seem extreme and unrealistic.
Is it Really What it Seems?
It’s not just a fitness challenge—it’s a lifestyle overhaul with zero room for error. 75 Hard has surged in popularity, promising mental toughness through relentless discipline: two workouts a day (one outdoors, no matter the weather), a strict diet with no cheats, a gallon of water, 10 pages of self-development reading, and daily progress photos. Sounds simple? Miss one task, and you’re back to day one.
The pressure is real, turning what starts as motivation into an obsession for perfection. Social media is flooded with transformation stories, but behind the before-and-after photos lies a more profound reality—exhaustion, guilt, and an all-or-nothing mindset that can be as mentally draining as it is empowering. Is 75 Hard truly forging unbreakable discipline, or is it another extreme trend testing how far people will push before they snap?
Where Did the Challenge Come From?
The 75 Hard Challenge was created by Andy Frisella, an entrepreneur, author, and motivational speaker. He introduced it in 2019 as a mental toughness program designed to push people to develop discipline, grit, and resilience. The challenge focuses on building mental strength rather than just physical fitness.
He came up with the program after years of personal development and recognizing that many people struggled with consistency and discipline in their lives. The second this challenge hit all platforms is where the craze came from, everyone was discussing and promoting the trend.
The Rules of 75 Hard
Participants must follow these rules for 75 consecutive days:
- Follow a diet – this is your choice (no cheat meals or alcohol).
- Drink water – 1 gallon (3.8 liters) of water daily.
- Two exercises a day – two 45-minute workouts each day (one must be outdoors).
- Read – 10 pages of a non-fiction/self-help book.
- Take a progress photo daily – if you don’t feel comfortable doing so, that’s fine; find what works for you!
Why “75”?
The number 75 was chosen because it’s long enough to create lasting habits but not so long that it feels unattainable, so you can make them totally realistic to you, as long as you can stick to it. It aligns with Frisella’s belief that sustained effort over a meaningful period is key to building resilience and mental toughness.
Is There Only 75 hard?
The trend works for many people and can forge new rules into your life but there can be a stigma around it. Some have said that it became a toxic trend, and many who did not complete the complex version were put down online.
There’s not just the ‘hard’ version now. After many participants felt it was unrealistic for their lifestyles or abilities, 75 soft and medium options arrived. With these options, you can make your own rules to suit you, as long as you still follow the basic rules of Andy Frisella’s original version.
This version of the challenges allows for more flexibility while still helping to promote discipline and healthy habits, such as eating more whole foods or exercising daily, something that we can struggle to keep up on a daily basis.
The Rules of 75 Medium
While the exact rules for 75 Medium can vary depending on the person, a typical set of guidelines might look like this:
- Follow a diet – stick to a reasonable and balanced eating plan, but cheat meals or occasional indulgences are allowed in moderation. Alcohol may also be allowed, but sparingly.
- Exercise – one workout per day (instead of two), and it doesn’t necessarily have to be outdoors.
- Drink water – a sufficient amount of water daily (e.g., 2 liters), but not necessarily the full gallon required by 75 Hard.
- Read – at least 10 pages of a book daily, typically non-fiction or self-help.
- Progress photo – taking daily progress photos can be optional.
What About 75 Soft?
Any sort of 75 challenge can be a great way to keep your mind and body healthy and active, without feeling pressured to commit to some of the other extreme rules. Unlike the original challenge, which requires restarting from Day 1 if a rule is broken, this more relaxed option allows for more leniency if you miss a day or make a mistake.
The Rules of 75 Soft
- Exercise for 45 minutes daily – you can have active recovery days (like yoga, walking, or stretching).
- Eat a nutritious diet – but with flexibility (no extreme restrictions; just focus on healthy choices).
- Drink Water – 3 liters (about 100 oz) of water daily.
- Read 10 pages of a book every day – preferably something that promotes growth, learning, or inspiration.
- Limit alcohol intake – some versions say only drink on social occasions, others suggest avoiding it altogether.
- No cheat days – but allow for moderation and balance rather than strict deprivation.
Don’t panic or feel upset with yourself if you struggle or must restart first. Good things come in time, and everyone’s journey is different.
The Most Important Thing to Remember
Over time, the challenge can develop mental toughness, discipline, and self-confidence, which many people seek in a fitness regime. A huge part of the challenge is encouraging better habits, from hobbies to diet and influencing daily decisions to be better than before.
However, there can be a negative side to it. The 75 Hard challenge does require the “all or nothing” mentality; and it’s a big commitment to change your routine. This can be time-consuming and challenging for a lot of people to fit into busy lifestyles.
What you should remember during this trend is not to feel pressured by what you see on social media; it is never as easy as it looks, and no one starts being in their best shape because what would be the point of the trend? Remember, take a deep breath and adapt this trend to what makes you comfortable and healthy.
