In a world flooded with fitness fads and 30-day transformations, the 75 Hard Challenge stands out—not because it promises a perfect body, but because it promises a stronger mind. Created by entrepreneur Andy Frisella, 75 Hard isn’t just another fitness program. It’s a mental toughness challenge designed to build grit, discipline, and long-term life habits.
This challenge has gone viral across TikTok, Instagram, and YouTube, with thousands of users documenting their physical and mental transformation journeys. But before you jump on board, it’s important to understand what 75 Hard really is, how it works, and whether it’s the right challenge for you.
What Is the 75 Hard Challenge?
The 75 Hard Challenge is a 75-day mental discipline program created in 2019 by Andy Frisella, the host of the Real AF podcast. It’s often mistakenly viewed as a weight loss or fitness program, but Frisella emphasizes that 75 Hard is about developing “mental toughness” and building resilience through consistent effort.
There’s no signup fee, app, or secret routine—just five strict rules that must be followed every single day for 75 days straight. Miss just one? You start over from Day 1.
The Five Rules of the 75 Hard Challenge
Here are the non-negotiable daily tasks you must complete:
- Complete two 45-minute workouts per day.
- One must be outdoors, no matter the weather.
- No stacking both workouts back-to-back.
- Follow a structured diet.
- Any diet of your choice (keto, paleo, Whole30, etc.) is acceptable.
- No cheat meals and absolutely no alcohol.
- Drink 1 gallon (approx. 3.8 liters) of water daily.
- No excuses. This is one of the hardest rules for many.
- Read 10 pages of a nonfiction/self-development book.
- Audiobooks don’t count. Physical or eBooks only.
- Must be educational or motivational.
- Take a progress photo every single day.
- This documents your journey and keeps you visually accountable.
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What Happens If You Mess Up?
There is no wiggle room. If you skip even one task—whether it’s forgetting to drink the last 10 ounces of water or missing your photo—you must start over from Day 1. This all-or-nothing approach is what sets 75 Hard apart and reinforces consistency, responsibility, and grit.
Benefits of the 75 Hard Challenge
The challenge might sound intense (because it is), but thousands of people swear by the results. Here are some of the top benefits of completing 75 Hard:
1. Enhanced Mental Discipline
Sticking to five strict rules for 75 days cultivates powerful self-discipline and structure. Many report better habits and time management after completing the challenge.
2. Improved Physical Fitness
With two workouts a day and a clean diet, many participants see significant changes in body composition, stamina, and strength.
3. Better Emotional Resilience
75 Hard is about doing hard things—every single day. Many users say it helped them manage anxiety, build confidence, and tackle other life challenges more effectively.
4. Stronger Habits
Reading, hydration, and clean eating become second nature after repetition. The challenge builds long-term habits that stick beyond the 75 days.
5. Increased Focus and Energy
Thanks to better sleep, hydration, and nutrition, many report higher daily energy levels and mental clarity.
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Why Is the 75 Hard Challenge So Popular?
Social media platforms like TikTok and Instagram have been instrumental in the rise of 75 Hard. The visual nature of the challenge—especially the daily progress photos—has turned it into a viral trend. Hashtags like #75HardChallenge, #75HardResults, and #MentalToughness have amassed millions of views.
Influencers, entrepreneurs, and even celebrities have shared their own 75 Hard journeys, making it a badge of honor in the self-development space.
Downsides and Criticisms of the Challenge
As popular as it is, 75 Hard is not without its critics. Here are some of the common concerns:
1. Risk of Overtraining
Two workouts per day—especially without proper recovery—can lead to burnout, injuries, and fatigue.
2. Too Rigid
The challenge offers no rest days, no cheat meals, and no flexibility. Critics argue that this “all-or-nothing” approach can lead to unhealthy relationships with food, exercise, and perfectionism.
3. Not Suitable for Everyone
People with physical limitations, eating disorders, or demanding schedules may find the challenge unrealistic or even harmful.
4. Focus on Extremes
Some mental health professionals argue that glorifying such extreme routines can be counterproductive or lead to obsessive behavior.
Who Should Try 75 Hard Challenge?
Ideal candidates:
- Fitness enthusiasts looking to take their discipline to the next level.
- Individuals seeking a mental reset or routine structure.
- Those with strong motivation and support systems.
Who should avoid or modify it:
- Beginners in fitness.
- Those with physical or mental health conditions.
- People recovering from eating disorders or burnout.
Tips for Success with 75 Hard
If you’re considering the challenge, these practical tips can help you stay on track:
1. Plan Your Day in Advance
You’ll need to fit in two workouts, reading, meals, and hydration. Time blocking helps prevent missing tasks.
2. Use a 75 Hard Challenge App or Journal
While there’s an official app (optional), even a checklist in your planner can track daily tasks and build accountability.
3. Meal Prep Strategically
Having ready-to-eat healthy meals reduces the temptation for cheat meals or skipped nutrition goals.
4. Set Alarms
Hydration and progress photos are easily forgotten—reminders can save you from failure.
5. Find a Community
Join online groups, Reddit threads, or partner with a friend. Accountability makes a big difference.
Alternatives to 75 Hard Challenge for Beginners
If 75 Hard feels overwhelming, there are less intense versions to consider:
- 30 Soft Challenge: Similar habits but with flexibility for rest days and cheat meals.
- Phase 1 of 75 Hard Challenge: Focuses on just three rules—one workout, clean eating, and reading.
- Daily Habit Trackers: Start by building one habit at a time—hydration, then reading, then workouts.
Conclusion
The 75 Hard Challenge is not just a fitness trend—it’s a mindset transformation. If you’re ready to commit fully to 75 days of structured discipline, the results can be life-changing. But it’s not for everyone.
Be honest about your current lifestyle, goals, and mental health before diving in. Remember, transformation doesn’t always require extremes—consistency, not perfection, is what truly builds a better you.
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