Want a gentler but effective alternative to 75 Hard? Here’s how to get started with the 75 Soft Challenge program.
You’ve probably heard about the 75 Hard Challenge that has been making waves in the wellness community.
But, let’s face it—this mental toughness program is not for everyone. It’s for only 1% that can complete it, and quite intense for many.
That’s where the 75 Soft Challenge comes in.
These viral fitness trends aren’t just focused on physical health or strength training; they are designed to help you improve your mental health and toughness.
If you’re looking for a more manageable way to become the best version of yourself in less than three months, you’ll love 75 Soft.
Table of Contents:
What is 75 Soft?
The 75 Soft Challenge is the milder version of the 75 Hard Challenge by Andy Frisella.
It was designed as an alternative for those who want to make significant lifestyle changes without the extreme intensity of the original program.
With 75 Soft, you can develop better habits and improve your overall well-being—with a bit more flexibility and a lot less stress.
The 75 Soft Challenge Rules Checklist
Do you want to start the 75 Soft mental fitness challenge? Here are the rules you’ll need to follow for 75 days straight:
- Perform a 45-minute daily workout and one active recovery day per week
- Follow a healthy meal plan and drink only during events
- Drink 3 liters of water
- Read 10 pages of any book
- Take a daily progress photo
The original rules of the 75 Hard Challenge are quite strict with little to no room for flexibility—and many people who started couldn’t finish.
But the rules of 75 Soft are more achievable. So, let’s talk about them in detail:
1. Exercise for 45 Minutes Per Day
Unlike the rules of 75 Hard—committing to two 45-minute workouts every day, you only need to do a 45-minute session once a day.
This can be any form of exercise you enjoy. You could walk, skip ropes, practice yoga, or do any other physical activity you feel comfortable doing.
The 75 Soft rules allow for one active rest day every week.
2. Eat Well and Drink Only on Occasions
Focus on nutritious foods most of the time.
The key word here is “most.” You can eat what you like, rather than following a strict diet. but eat healthy foods.
You can have a few drinks on social occasions.
3. Drink 3 Liters of Water
Although the original rule states that you should drink a gallon of water daily, the 75 Soft rule requires you to stay hydrated with 3 liters of water per day.
4. Read 10 Pages of Any Book
Feed your mind too. And this time, there’s no genre restriction.
Unlike 75 Hard’s rule to read 10 pages of a non-fiction book, you can choose any type of book you like. This can be self-help, fiction, folk tales, or whatever catches your fancy—but you have to read 10 pages every day.
5. One Progress Picture a Week
Track your physical changes with a weekly progress picture.
Taking daily visual records of your improvements is a great way to stay motivated and focused on your challenge goals.
Download the FREE 75 Soft Tracker.
Advantages of the 75 Soft Challenge Program
Here are the benefits of the 75 Soft Challenge:
Achievable for More People
The softer rules make it accessible to a wider range of individuals, including those with busy schedules or varying fitness levels.
Promotes Balance
Since you only need to complete one daily workout and there’s dietary flexibility, 75 Soft promotes a balanced approach to health and fitness.
The water intake also makes this mental fitness routine more balanced, as most people can handle three liters of water daily.
Reduces Risk of Burnout
The lower intensity of this challenge means you’re less likely to feel overwhelmed or burnt out. This increases your chances of pulling through the 75 days.
Encourages Lasting Change
75 Soft is sustainable and has been completed by many people.
Its moderate approach makes it easy to build healthier habits you can maintain long after the challenge is over.
Adaptable to Different Lifestyles
You choose your daily exercise, book materials, and healthy diet. This means you can customize the challenge to fit your interests and schedule.
The 75 Soft Challenge can help you create personal improvement and sustainable healthy lifestyle habits without being “too” hard on yourself.
75 Soft vs. 75 Hard: Which One is Better?
Both challenges have their benefits and drawbacks. The “better” option really depends on your personal goals and lifestyle.
75 Hard Challenge: Pros & Cons
75 Hard is an intense, all-in program that pushes you to your limits. If you’re looking for a complete lifestyle overhaul and have the time and energy to commit fully, you can give it a shot.
| Pros | cons |
| Intense discipline | Very time-consuming |
| Rapid results | Not unsustainable for many people |
| Great mental toughness development | Risk of injury and burnout |
| Could affect those with health challenges |
75 Soft Challenge: Pros & Cons
The 75 Soft is a more sustainable approach to developing healthier habits and creating lasting changes in your life without going to the extreme, this could be the perfect fit.
| Pros | cons |
| More sustainable than 75 Hard | May not provide the same level of mental toughness |
| Better work-life balance | Results might be less dramatic |
| Significant results | |
| Better suited for those with health issues |
Ultimately, both challenges can lead to transformative life changes within a 75-day period.
Download the 75 Soft Challenge Printable Free PDF
Want to keep track of your 75 Soft Challenge progress?
Here’s a free printable PDF and spreadsheet for you. This handy tool will help you stay on track and motivated throughout your 75-day journey.
