What is the 75 Hard Challenge – and should you try it?

By Charis Torrance

If you’ve spent any time on FitTok or scrolled through an Instagram transformation post recently, chances are you’ve stumbled across the 75 Hard Challenge. But what exactly is it? A boot camp for your mind and body? A self-discipline test wrapped in a workout plan? Or just another social media trend designed to make you feel guilty about that extra slice of cake? Let’s break it down.

The origins of 75 hard 

The 75 Hard Challenge was created by entrepreneur and podcaster Andy Frisella. Unlike typical fitness programmes, Frisella promotes 75 Hard as a ‘mental toughness’ challenge rather than just a workout plan. His goal? To build resilience, self-discipline, and an unstoppable mindset through a strict set of daily tasks. 

Sounds good in theory, but what does it actually involve?

The 75 Hard Rules 

For 75 days straight, you must stick to the following five rules – no exceptions, no cheat days, no excuses: 

1. Follow a diet – Any diet of your choice, but it must be clean and free from cheat meals and alcohol.

2. Two workouts per day – One must be outdoors, and each must last at least 45 minutes.

3. Drink a gallon of water daily – That’s about 3.7 litres.

4. Read 10 pages of a non-fiction book – Audiobooks don’t count.

5. Take a progress photo every day.

If you miss even one task, you have to start over from day one. Yes, really. 

The pros and cons of 75 Hard 

Like any challenge, 75 Hard comes with its benefits and drawbacks.

Pros: 

• Builds mental resilience – Completing 75 days of this programme requires serious discipline and commitment. 
• Improves fitness and hydration – Two workouts a day and a gallon of water? Your body will feel the difference. 
• Encourages healthier habits – Sticking to a structured plan can help you develop long-term positive habits. 

Cons: 

• Not sustainable for most people – Let’s be honest, two 45-minute workouts a day for 75 days is tough to fit into a normal life.
• Risk of burnout or injury – Pushing yourself this hard with no rest days? Recipe for exhaustion. 
• One-size-fits-all approach – Everyone’s body and schedule are different, and this challenge doesn’t allow much flexibility. 

What about a softer approach? Enter: 75 soft 

If 75 Hard sounds, well, too hard, there’s a gentler alternative – 75 Soft. Created as a more balanced approach, this version allows for flexibility while still encouraging discipline. The rules are: 

1. Eat well but allow for occasional indulgences – No extreme dieting.

2. Exercise for 45 minutes once a day – And it doesn’t have to be outdoors.

3. Drink 3 litres of water daily – Still a lot, but less overwhelming.

4. Read 10 pages of any book – Fiction counts too!

No daily progress pics, no starting over if you slip up – just a more realistic approach to building consistency and healthy habits.