The 75 Hard Challenge, Not Your Typical Fitness Challenge
“The best project you will ever work on is yourself”- Anonymous.
There are so many motivational quotes and mantras that we often hang on to as we attempt to push ourselves out of our comfort zones—trying out a new workout? A new, particularly restrictive diet? Affirmations and a motivated mindset play an essential role and influence whether you stick it out or give up.
The 75-hard challenge is a mental challenge that has been causing a big buzz on various social media platforms. If you are actively on TikTok, Instagram, or Pinterest, you have probably seen #hard75. You have seen those before-after pics and countless people talking about how it has “changed their life.”
So what is the 75 hard challenge?
The 75-hard is a physical, mental, and, dare I say, an overall wellness challenge. According to the program’s official website, the 75 hard is a “transformative mental toughness challenge.” The website makes it clear this is not merely a fitness challenge or your next “internet challenge.”
In short, the 75 hard challenge is a particularly strict lifestyle program. For 75 days, you have to adhere to five strict rules. The catch? No cheat days, no fails. If you fail once, one day? You start over. Basically, there are no compromises. The focus on mental fortitude and discipline makes it more than a physical challenge. It is a mental challenge.
Who started it?
Although 75 hard has started trending over the past year or so, it was initially created back in 2019. Podcaster, entrepreneur, and the CEO of supplement company 1st Phorm, Andy Frisella, created the 75 hard as a way to push past our comfort zones. The idea is that the only way you can see lasting changes in your body, mind, and overall outlook on life is to challenge yourself to the extreme.
What are the rules?
The 5 main rules of the 75 Hard Challenge
The 5 rules are non-negotiable. If you miss one, you restart the challenge from day 1. There are no exceptions and no modifications or tweaks to make it easier.
1. Follow a diet- Any diet- No cheat days. No alcohol.
On the 75 hard, you can start any diet or nutritional plan of your choice. It can be a healthy dietary plan based on principles of holistic nutrition or one of the trending diet plans such as the carnivore diet. The only rule? You have to stick to the diet you have chosen for 75 days.
There are so many options for diets, including but not limited to:
Vegan Diet
DASH Diet
Paleo Diet
Remember, you can’t have cheat days. Yes, you can choose whichever diet plan you like, but you can’t get out of that box after choosing.
Also, no alcohol. Not for nutritional reasons but as a way to drill down discipline.
2. Two 45-minute workouts per day- one must be outdoors.
Okay, rule number two is exercising twice a day for 45 minutes. One of the two exercises must be outside.
By now, all of us, or at least most of us, know it is essential to get some form of exercise a couple of days a week. The 75 Hard goes hard and insists on two workouts per day, every day. Yes, you have got that right: no rest days.
The upside is that there are a multitude of exercises to do, from strength training to cardio to mind-body connection exercises such as yoga and somatic exercises.
3. Drink a gallon of water every day.
This rule is pretty straightforward. Typically, the recommended amount of water for men is around 3.7 liters and 2.7 liters for women. However, this amount varies depending on one’s lifestyle and metabolism.
Considering the amount of exercise associated with the 75-hard challenge, it might be a good idea to drink as much water as possible.
Besides, concentrating on drinking water might limit how many unhealthy drinks, such as sodas, you drink.
4. Read 10 pages of non-fiction books.
One of the best rules, at least for me on the 75 hard, is reading 10 pages of nonfiction. I have several self-help books collecting dust on my bookshelf. I never seem to get around to reading them.
For reference, I usually get a Sarah J. Mass book on release day and clear it within a week. I enjoy reading; I just need help with nonfiction books. And that is probably why the 75 hard focuses on self-development and nonfiction books.
Reading self-help books can help you adopt a self-improvement mindset. This not only enables you to stick with the 75-hard challenge but also helps you build a habit that will extend well beyond it.
Besides, reading self-development is likely to improve your outlook.
5. Take a progress fitness photo every day.
The last rule of the 75-hard is taking progress photos every day. The idea is to zero in on your physical changes and appreciate what the challenge is doing. I love the idea of progress pictures rather than weighing yourself daily. The number on the scale does not always tell the whole story.
For instance, if you are doing a body recomposition, the number on the scale might actually be increasing. However, progress pics will let you know if your body recomposition is working.
How is the 75 hard challenge different from other challenges?
From a quick overview, you can already tell this challenge is not your typical fitness challenge. It is more of a lifestyle challenge. The goal is not just your physical wellness but also your mental improvement and overall personal growth. It is about showing up for yourself every day, even when it is tough, especially when it is tough.
One of the things that sets this challenge apart from others is the lack of room for failure. If you mess up on any given day, you have to start over. No shortcuts. An all-or-nothing approach.
Why are people so drawn to it?
First, because there is something compelling about pushing well beyond your limits. The 75 hard is designed to do that and more. It is not just about your typical workout routine or eating healthy for a couple of weeks. No, it is a transformative mental toughness program that requires you to dig deeper than ever before.
It is about breaking any and all mental barriers and, most importantly, proving to yourself that you can stick to something particularly hard for 75 days in a row. For many, the all-or-nothing approach is the ultimate test of mental fortitude.
Secondly, because it works, you have probably seen the before-and-after for the 75 hard. The body transformations I have seen are incredible. And it is not just physically. More and more people report that sticking it out has definitely helped with their mindset and outlook on life. Some claim they feel happier and more grounded. Not to mention, the mental toughness you will likely develop during this challenge will stick with you long after th challenge. You can use the 75 hard to build lifelong habits.
In short, people are drawn to it because of its no-BS approach. And because the challenge makes many feel unstoppable. Anyone ready to challenge themselves in any way will be curious.
The pros and cons of this challenge
Like most things in life, there are pros and cons to following the 75 hard.
Pros:
Improves discipline and mental fortitude: Sticking to such an intense challenge for 75 days straight shows a disciplined individual who can ride out a difficult time. This discipline and mental toughness are likely to extend to other areas of your life.
Build healthy habits: The thing with the 75 hard challenge is that you have to stick with it for at least 75 days. Whether it is drinking water or following a wholesome nutritional plan, you are building habits that will stay long after the 75 days.
Cons:
No rest days—You need rest to function at your best, or you risk burnout or injury. Doing two 45-minute workouts every day is a lot, particularly for a beginner who is not used to working out. Remember, rest extends beyond the 7-9 hours of sleep. You need “rest days.” On rest days, you take it easy and focus on self-care.
In fact, if you are looking to build muscle, you need rest days.
Too restrictive—The 75 hard challenge is one of the most restrictive challenges around. No cheat days mean you can’t have a bad day for those 75 days. That is definitely a little too optimistic for my taste.
It Can Be Tough to Fit in a Daily Routine: If you are busy with work, family, and a healthy social life, it might be challenging to incorporate the 75 hard. There may not be enough hours in your day for two 45-minute workouts.
How to Succeed on the 75 hard challenge
Alternatives and our emphasis on consistency over perfection.
My take? The 75-day challenge is based on perfection, which isn’t exactly human. You are better off being consistent and building a holistic lifestyle that you can maintain for a lifetime rather than just 75 days.
The beauty of personal development is that there are many paths to take. There are lighter versions and modified challenges that can equally help you build mental fortitude and improve your physical health. And they might work out better than the 75-hard.
Have you heard of the 75 soft? It is a variation of the 75-hard that emphasizes consistency over perfection. On the 75 soft, you can have the occasional cheat days without feeling guilty or having to start over.
There are other variations, like the 30 hard or the 45 hard, which are just shorter versions of the 75 hard.
You can do your variations. For instance, you can opt for one 45-minute workout every day or 1-hour workout four days a week. The key is to be consistent, and you will likely eventually enjoy all the benefits of the 75 hard without the downsides.
Final thoughts
Success isn’t achieved by completing the 75 hard challenge. The success of the 75-day challenge is the person you become while trying to complete it. While I think it is too restrictive, I can see how sticking to a strict lifestyle for 75 days could transform your life. Ideally, the habits you build during the 75-day challenge become part of your long-term lifetime plan, and you continue enjoying the benefits of this challenge. So, if you know deep down that you have cheated yourself with other challenges, the 75 hard might be just what you need.