The 75 Hard Challenge and its variations

December 30, 2023 (Last Updated: December 20, 2023)
75 hard challenge

A few months ago, the 75 Hard Challenge went rampant across TikTok. It quickly became the next big fitness challenge, with its 5 rules being relatively easy and simple to follow. But the word hard isn’t in the title for no reason…

After some time, the 75 Hard Challenge morphed into several easier but really effective variations. Even now, I stumble across the various versions of this massive fitness and mental health challenge. Regardless of the format, what remains clear to me is that these challenges can be for the better – both for your fitness and mental health!

No matter which version of the 75 Hard Challenge you undertake, know that you’re doing something life-changing.

What is 75 Hard?

 

There are 5 rules you must follow when taking on this challenge for 75 days:

1. Choose a diet, stick to it and cut alcohol out completely.
2. Complete two full 45-minute workouts, daily, with one workout being outside.
3. Drink 1 gallon of water a day – that’s 3.7 litres by the way.
4. Read 10 pages of a non-fiction book.
5. Take progress pictures.

While it seems simple enough, if you break any of these rules – like taking a cheat day – you’ve got to start from square one. Andy Frisella, entrepreneur and creator of the challenge, states that this challenge aims to “build mental strength and discipline.”

Considering the hard and fast rules, building your strength and discipline a guarantee.

But as is the case with most things on social media, there was some backlash. Many fitness and health and wellness professionals questioned the stringency of these rules. Some feared that it could trigger participants into making unhealthy choices.

Others were concerned about the lack of rest days within this challenge, stating this could lead to problems further down the road.

So began the development of more accessible variations, which focused more on healthy eating, exercising once a day, and incorporating rest days. One variation, the 75 Soft Challenge, gave leeway to allow reading 10 pages of any book (thank goodness).

The many variations

The wonderful thing about these variations, in my mind, is the incorporation of other positive habits. Being healthy includes having a healthy mind and body, which many feel that the 75 Hard Challenge doesn’t capture. They also make allowances for the average person who might not have the time to stick to the strict rules of 75 Hard.

But, like the 75 Hard, the point is to stick to the rules for 75 days straight. No backing out, or skipping a day, or you’ll have to start all over again.

75 Soft

 

75 Soft definitely takes the challenge down a notch. Here are the rules:

1. Read 10 pages of anything.
2. Drink the recommended 8 glasses of water a day.
3. Work out for 45 min 6 days a week, with the 7th day being an active rest day.
4. Get 8 hours of sleep every day.
5. Drink socially
6. Eat one protein-heavy meal per day.

75 Medium

75 Medium is the perfect middle ground between 75 Hard and 75 Soft.

1. Stick to a specific diet.
2. Drink 3.7 litres (1 Gallon) of water a day.
3. Complete one 45-minute workout for 6 days every week.
4. Walk for 45 minutes daily.
5. Read 10 min every day.
6. Take progress photos and journal.

75 Mom

 

I personally love the 75 Mom Challenge. While I’m not a mother, working moms (like mine) find it difficult to put themselves first. This challenge is far more accessible and attainable than the 75 Hard, especially for working parents.

1. Follow a diet.
2. 45 min exercise/movement daily.
3. 45 min of housework.
4. Drink 1 gallon of water.
5. Read 10 pages of any book each night.
6. Take a shower every day.

75 Hotter

 

For our younger readers though, 75 Hotter might just be perfect. Yes, it has the most ‘rules’ but it does incorporate a lot of mental health aspects into this challenge. The rules are the most general, but 75 Hotter does encourage you to incorporate your own rules and challenges, so you can hit very specific goals.

1. Cut out toxic people.
2. Walk 10,000 hot girl steps each day.
3. Prioritize protein.
4. Drink enough water.
5. Read and clean before bed.
6. Call someone once a week.
7. Drink socially only.
8. Work out 5x a week.
9. Visit an esthetician, like a nail salon or hairdresser, once a week.

The last point can be seen as a bit privileged. Nail salons and hairdressers are expensive. But I suggest supplementing that with some self-care. Do a face mask or paint your own nails. And if you’re wondering what “hot girl steps” are, it’s equivalent to hot girl walks – another popular TikTok trend that encourages women to manifest and reflect during their daily walks.

Growth, growth, growth

Regardless of whether you opt for the extreme 75 Hard challenge, or for a lighter version that better suits your day-to-day, you’re guaranteed to experience some growth. To me, that’s always the goal.

ALSO SEE: 7 Ways to restore your stomach and gut health after a tummy bug

7 Ways to restore your stomach and gut health after a tummy bug

Written by Jade McGee for Woman&Home.

Feature image: Pexels

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