Ready to start 75 Hard? Here’s everything you need to know about the 75 Hard Challenge rules.
Do you feel as if you’re merely going through the motions?
Wake up, work, scroll mindlessly, sleep, repeat. The days blend, weekends lose their spark, and soon you wonder where the time went.
Then, the 75 Hard Challenge might just be what you need to take complete control of your life in only 75 days.
This viral sensation has taken TikTok and Instagram by storm, with millions of posts about it. This challenge isn’t your average fitness fad or quick-fix promise. In this guide, you’ll find out exactly what it is.
What is the 75 Hard Challenge?
The 75 Hard Challenge is a mental toughness program designed to help you become the best you can be in only 75 days.
This challenge, created by entrepreneur and fitness pro Andy Frisella, is so much more than “getting fit.” It’s about pushing your limits and transforming your entire life.
This challenge aims to help you develop die-hard discipline, confidence, and mental strength that will influence your outlook on life—all within 75 days.
The 75 Hard Challenge Rules
The rules of 75 Hard do not allow you to cheat or compromise. If you slip up on any one of this list, you have to start all over from Day 1.
Here are the rules of the challenge:
1. Follow a diet: Choose any meal plan that works for you, but stick to it. You cannot take any cheat meals or alcohol.
2. Complete two 45-minute workouts daily (one, outside): These exercises can be anything that works for you, such as skipping, running, gymming, or yoga. But one must be done outside—come rain or shine.
3. Drink a gallon of water every day: Consume four liters of water daily because it’s good to keep your body hydrated.
4. Read 10 pages of a nonfiction book daily: This mental toughness challenge helps you nurture your mind through nonfiction self-help books and business books.
5. Take a progress picture every day: This 75-day program encourages you to document your journey and take daily progress photos to monitor your lifestyle habits.
You have to commit to these daily tasks without cheating.
Pro tip: The rules don’t state a particular diet or workout program, so insert what works best for you. Go keto if you want. Like HIIT workouts? That’s cool too. Just stay consistent without compromising.
automated
Free 75 Hard Challenge Tracker
Want to stay committed to the next 75 days of personal transformation? This automated spreadsheet (complete with the rules) is what you need to stay on track and keep progress tab.
Objectives of 75 Hard
The 75 Hard challenge is a holistic approach to personal development and a balanced lifestyle. Here’s what you can expect:
Mental Toughness
As you stick to a strict workout and nutrition plan for 75 days straight, you’ll train your mind to push through discomfort and uncertainty.
This will give you resilience that can be applied to all areas of your life.
Physical Fitness
It’s not just a fitness challenge, but physical health is a big part of this program. Working out twice a day for 45 minutes each and the dietary discipline will improve your overall health and physical condition.
But the focus of the program is on consistency, not just intensity—showing up every day, no matter what.
Personal Growth
As you read every day and reflect on your journey, you’ll learn more about yourself and expand your knowledge.
The nonfiction reading requirement is specifically for personal development, to help you grow intellectually as well as physically.
Increased Self-Discipline
Another transformation of this challenge is how you build ironclad self-discipline.
By the end of 75 days, you’ll have trained yourself to follow through on commitments, resist temptations, and focus on long-term goals. This discipline will spill over into other areas of your life—career and relationships.
75 Hard is a self-improvement program that changes your approach to life. This will push you out of your comfort zone, help you overcome self-imposed limitations, and make you capable of more than you ever thought possible.
Some Inspiring 75 Hard Challenge Results
Here are some 75 Hard Challenge before-and-after transformations that participants have shared on the web.
This mental and physical toughness challenge has transformed people’s lives in different areas. These include:
- Mental health
- Weight loss
- Body image issues
- Money habits
- Water intake
- Relationship with food
Because of 75 Hard, people are losing weight, getting toned, and feeling their best.
Why Is 75 Hard Difficult? (+ an Easier Option)
Many people believe this 75-day challenge to be tough because it requires an incredible amount of discipline, time management, strictness, and mental fortitude.
You’re committing to a complete lifestyle overhaul for two and a half months straight. This is no easy task.
Some people struggle to finish the challenge.
Although several participants swear by the transformative power of 75 Hard, it might be unsustainable for many in the long term.
If you think 75 Hard is tough, you’re not wrong. According to Andy Frisella, only 1% of people can complete 75 Hard.
People who can’t handle this program usually opt for “the 75 Soft Challenge.”
This is the softer version of the original challenge. It maintains the core of 75 Hard, but it’s less intense. One workout a day, flexible dietary guidelines, and more wiggle room.
Who Should Avoid the 75 Hard Challenge?
As experts say, 75 Hard isn’t for everyone, especially:
- Those with a history of eating disorders: The strict dietary rules could trigger unhealthy behaviors.
- People with certain medical conditions: Always consult your doctor before starting any intense fitness program.
- Individuals with extremely busy schedules: The time commitment is big and could lead to burnout if you’re already spread too thin.
- Anyone prone to obsessive behaviors: The all-or-nothing nature of the challenge could exacerbate these tendencies.
- Those new to fitness: It might be better to start with something less intense and work your way up.
- People looking for quick results: This challenge is about long-term mental toughness, not rapid physical changes.
Tips for Success in the 75 Hard Challenge
If you’re going to do this 75-day all-or-nothing program, here are some tips to help you:
1. Start With a Clear ‘Why’
Define your personal reasons for doing this challenge. A strong ‘why’ will keep you going in tough times.
- Is it to boost your confidence?
- Improve your health?
- Prove something to yourself?
During this time, identify potential obstacles (like social events or busy work periods) in advance and figure out how you’ll handle them.
2. Listen to Your Body
While the 75 Hard Challenge is meant to push you to your limits, you must prioritize your overall health and well-being.
Keep pushing yourself, but know when to stop. If something doesn’t feel right, it’s okay to modify or take a rest day.
When choosing your diet and workouts, choose what’s challenging for you but sustainable. If you’re new to fitness, don’t try to do two high-intensity workouts a day; mix in some yoga, stretching, or walking.
Doing a lower-intensity activity will leave room for active recovery. This will help prevent burnout and reduce injury.
3. Use a Simple Tracker or Journal
Keeping a journal or tracker of your daily progress will motivate you.
Journaling will also help you see patterns in your challenges and successes, and how you can better achieve the results you want.
Download the 75 Hard Tracker to monitor your progress.
4. Find a Challenge Buddy
Ideally, partner with someone else doing the challenge. You can check in daily, share struggles, and celebrate wins together.
You can join online communities. Look for 75 Hard Challenge groups on social media. These groups will have support, tips, and motivation.
5. Fuel Your Body
Replenish your body with a healthy diet plan and adequate sleep.
Sleep is key to recovery and mental clarity. Aim for 7-9 hours a night. You can adjust your schedule as needed to fit the challenge requirements.
Choose a healthy diet that supports your increased activity level. Consult a nutritionist if you’re unsure what you need.
Pro tip: Before you start, consult your health care provider and a registered dietitian to make sure the challenge is safe for you and get personalized advice for your body.
Use these tips to stay motivated and focused, and not to beat yourself up if you slip up. It’s not just about checking 75 days off your calendar. It’s about developing healthy habits and creating lasting change in your life.
So, if at any point you feel the challenge is harming your physical or mental health, re-evaluate and adjust as needed.
Swipe the 75 Hard Challenge Rules PDF
To help you stay on track, I created a handy printable with all the rules and a 75-day tracker.
Download this as a PDF guide or a Google spreadsheet.
The 75-day hard challenge isn’t for everyone, but those who complete this all-or-nothing program report big improvements in every aspect of life.
