Samantha Clayton
Fitness Trainer
DBH, ISSA, M.S., NBC-HWC, OLY
Health and fitness challenges have a way of sparking motivation. They give structure, build accountability, and often push people to step outside their comfort zones. Whether you’re looking to kickstart a healthier lifestyle, shake up your current routine, or double down on your commitment to wellness, challenges can serve as a powerful reset button.
One program that has been making waves since 2019 is the 75 Hard Challenge. If you’ve heard of it, you already know it’s not your average workout plan. It’s designed as a test of both physical grit and mental resilience.
If you’re curious about how it works or considering whether it’s worth trying, this article breaks down the rules, explains why they’re effective, and offers a beginner-friendly version called the 75 Soft Challenge for those who want something a little more approachable.
A Quick Overview of the 75 Hard Challenge
The 75 Hard was developed by entrepreneur Andy Frisella in 2019 as a mental toughness program rather than a typical fitness program. The concept is simple, but the execution is hard. Participants must commit to five strict daily tasks for 75 days in a row. If you miss even one requirement, you must start back on Day 1.
Daily intensity is what sets it apart from many other challenges. The rules aren’t overly complicated, but the level of consistency demanded makes it feel extreme. Many who complete the challenge say the physical changes are impressive, but the biggest transformation is in discipline and mindset.
Here’s a closer look at what you’re expected to do every day for 75 days.
Rule 1: Stick to a Diet
Choose a nutrition plan and follow it. No cheat meals and no alcohol for the full 75 days. You can choose any nutrition plan that you wish to try; it can be a basic healthy eating structure, the dash diet, Mediterranean diet, keto, or any other balanced diet plan. The idea is that you select a plan and stick to it without exception.
The Benefit: Following a set eating plan takes the guesswork out of nutrition. It forces consistency, which is often the missing link in weight loss and health goals. Cutting out alcohol also reduces empty calories and improves recovery, sleep quality, and energy. Research suggests that making a conscious effort to consume healthy foods encourages accountability and places structure into a person’s eating schedule -- leading to long term dietary behavior change.1
The Challenge: Social events, cravings, and busy schedules can make strict rules tough to manage. Research shows that although people may achieve weight loss results on a restrictive diet, when diets are overly rigid or extreme it’s often not sustainable long term.2 People are more likely to quit early if a diet is very restrictive. Sticking with a nutrition plan requires planning and a strong desire to succeed.
Rule 2: Two 45-Minute Workouts Per Day (One Outdoors)
Complete two workouts every day, each lasting at least 45 minutes. One of the workouts must be outdoors no matter the weather. This is great for encouraging movement and the mental strength needed to go outside in less-than-ideal conditions which takes grit and determination.
The Benefit: You’ll be logging more than 10 hours of exercise each week, which is well above the standard health guidelines of accumulating 2.5 hours per week.3 Beyond the physical payoff, outdoor workouts add a mental boost. Sunlight helps regulate mood and vitamin D levels, while being outside has been linked to reduced stress and improved focus.4
The Challenge: Time and recovery are the biggest hurdles. Squeezing in two sessions a day is tough for anyone balancing work, family, or school. Weather conditions add another layer of difficulty; rain, heat, or cold won’t let you off the hook. The trick is balancing intensity. Many participants make one workout high-effort (like lifting or running) and keep the other lighter, such as yoga, walking, or mobility training.
Rule 3: Drink One Gallon of Water Daily
Drink 128 ounces (3.7 liters) of water every single day.
The Benefit: Hydration plays a huge role in energy, digestion, temperature regulation, and even mental sharpness. Even mild dehydration can negatively affect performance and focus, so building this habit can make a noticeable difference in how you feel and function.5
The Challenge: Most people don’t realize how little water they drink. Getting through a full gallon can feel overwhelming at first. It often means carrying a large bottle and pacing yourself throughout the day. The bathroom trips may be inconvenient, but the habit builds awareness of hydration that lasts long after the challenge. It is important to consider adding electrolytes especially if you are in a hot environment and sweating a lot.
Rule 4: Read 10 Pages of Nonfiction
Read at least 10 pages of nonfiction daily, something that expands your knowledge or mindset. Audiobooks don’t count – you must be reading not listening.
The Benefit: This rule targets mental growth. Over 75 days, you’ll get through two or three full books, which is a meaningful investment in self-education. Reading has been shown to lower stress, improve focus, and strengthen problem-solving skills, all valuable outside the gym.
The Challenge: In the age of endless scrolling, sitting down with a book requires intention. Making time for reading means cutting back on screen distractions and treating it like a non-negotiable task. It’s simple but surprisingly difficult at first, especially for those who have not picked up a book since finishing school.
Rule 5: Take a Progress Photo Every Day
Snap a daily photo of yourself to monitor your physical progress.
The Benefit: Progress isn’t always obvious on the scale, but photos highlight subtle changes over time. Visual tracking has been shown to increase motivation and reinforce positive behavior because you see results stacking up, even when they’re gradual. It may be that you notice a change in your skin, body composition, hair, etc. Having pictures that show the transition in your physical appearance is great for long-term reflection. It’s also a body positivity mental challenge to become comfortable looking at yourself.
The Challenge: Taking daily pictures can feel repetitive, and for some, uncomfortable. But it’s about accountability, not vanity. By the end, many people find their “before and after” shots to be the most rewarding part of the journey.
Why So Many People Succeed With 75 Hard
The magic of 75 Hard is the combination of habits. Each rule may seem simple on its own, but together they create a framework that leaves no room for excuses. The “start over if you fail” rule raises the stakes, which increases accountability. You would not want to get to day 50 and suddenly have to start back from day one. The longer people keep at it, the more motivated they feel to just keep going.
Another reason it works is the length of the time commitment. Research suggests it takes around two months on average for a habit to become automatic. Seventy-five days is just long enough to push past the hardest part, where motivation dips and excuses creep in and turns the behaviors into daily norms.
Why It’s Also Tough to Stick With
For all its benefits, 75 Hard isn’t perfect for everyone. The level of rigidity can feel punishing, and if you slip up, restarting from day one can be discouraging. Doubling workouts every day can also be risky if you don’t balance intensity and recovery.
Some critics warn that the “all-or-nothing” mindset may set people up for burnout. That’s why it’s important to honestly assess your current lifestyle and fitness level before diving in. For some, a gentler version is the smarter place to begin.
The Sunny 75 Soft Challenge: A Beginner-Friendly Alternative
If you like the structure of 75 Hard but aren’t quite ready to take on something that demanding, the 75 Soft Challenge gives you a way to build many of the same habits without the extreme rules.
Here’s what it looks like:
- Balanced Eating: Focus on whole foods, lean proteins, and plenty of fruits and vegetables. No strict restriction – flexibility is built in.
- One Workout Per Day: Aim for 30–45 minutes of movement. Alternate between cardio, strength, and mobility. At least one session outdoors each week.
- Hydrate Half a Gallon a Day: A more approachable target for most people that still improves energy and recovery.
- Learn for 5–10 Minutes: Read, listen to a podcast, or watch something educational. The goal is consistent mental growth.
- Track Weekly Progress: Take a photo once a week or jot down notes about how you’re feeling.
Why It Works: The Sunny 75 Soft Challenge strips away the “all-or-nothing" element but keeps the focus on consistency. It’s easier to maintain long term, especially if you’re new to structured routines. By the end of 75 days, you’ll still see real progress in fitness, nutrition, and mindset.
Challenge Yourself
The 75 Hard Challenge has earned its reputation for being tough, transformative, and results driven. But it’s not the only way to challenge yourself. If you’re ready for an intense reset, 75 Hard might be exactly what you need. If you want a more approachable path that still encourages growth, the 75 Soft Challenge is a smart starting point.
Whichever version you choose, the most important part is committing. Challenges like these aren’t just about physical change, they’re about proving to yourself that you can show up, stay consistent, and push beyond your limits. And that’s where the real transformation happens.
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1 comment
Thanks, this article was helpful to me!