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75 Hard vs 75 Soft: Which Challenge Best Supports Your Journey?

Kicking off a fitness journey invites many challenges to test your resolve, but none have been talked about lately more than the 75 Hard and 75 Soft challenges. If you aim to establish healthy habits and achieve long-term health, both approaches offer unique methods to fortify mental strength and integrate meaningful lifestyle changes. Your decision hinges on which health challenge accommodates your current fitness routine and personal commitment. While 75 Hard pushes you to the limits with its strict regimen, the 75 Soft challenge provides a gentler approach, easing you into habitual wellness.

Understanding the nuances between these challenges is important whether you’re seeking rigor or flexibility. Jump into the acute contrasts of 75 Hard vs 75 Soft to discern which challenge will harmonize best with your life’s rhythm and sustain your health aspirations. The path to optimizing your fitness routine doesn’t have to be uniform; it can be as unique as the aspirations that propel you forward.

Key Takeaways
  • Identify whether the rigor of 75 Hard or the flexibility of 75 Soft better suits your fitness journey. Each offers unique paths to mental and physical wellness.
  • 75 Hard is for those ready to fully commit to a transformative challenge. It has strict rules and no shortcuts, emphasizing physical and mental discipline.
  • 75 Soft provides a balanced approach to fitness, allowing for moderation and adaptability, making it easier to integrate into daily life for sustainable habits.

75 Hard Overview

Daily 75 Hard Running
75 Hard Running

If you’re seeking to ignite a powerful transformation in your lifestyle, the 75 Hard Challenge is a blueprint designed to instigate extreme lifestyle changes. Created by entrepreneur and motivational speaker Andy Frisella, it is about reshaping your physique and reinforcing mental fortitude. By embracing this grueling 75-day marathon, you commit to a regimen devoid of leniency—no cheat meals or a sip of alcohol, stringent diet adherence, disciplined exercise habits, meeting specific hydration needs, cultivating intellectual growth through reading, and visually documenting your journey with a daily progress photo.

The Rules of the 75 Hard Challenge

Your days will be meticulously structured. Each will include following a specific diet, with no margin for error—every calorie and nutrient must align with your established diet plan. Furthermore, the challenge stipulates two 45-minute workout sessions daily, with at least one performed outdoors, regardless of weather conditions. Water consumption is not to be taken lightly; a gallon of clear hydration is your daily quota, prompting you to focus relentlessly on your hydration needs.

Moreover, personal development is pivotal in the 75 Hard Challenge, where you’re tasked to read ten pages per day of a non-fiction book, ensuring that each day is also a step towards intellectual enrichment. In this journey, vanity is a side note, and accountability is king. Your transformation is to be captured in a daily progress photo, providing evidence and visible, tangible motivation as your body and mind evolve through the program’s rigors.


Download our FREE 75 Hard PDF, a printable daily checklist, and tracker to keep you on target and motivated!

Why I Like the 75 Hard Challenge

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This challenge demands an all-in commitment—miss a single component and the clock resets. You begin again on day one. Be prepared for not just a physical overhaul but a mental shift, as the 75 Hard Challenge is designed for those willing to venture into realms of self-discipline and resilience that few dare to tread. Are you ready to take on this exercise in sheer willpower and self-improvement?

A person waking up early in the morning and drinking water. They eat and then go for a brisk walk or run, followed by a workout session at the gym. They are seen eating healthy meals throughout the day and drinking lots of water. Finally, they finish their day with stretching exercises before bed. This is done consistently for 75 days as part of the 75 Hard Challenge.

75 Soft Overview

Starting a journey to establish healthier habits doesn’t have to be a daunting commitment. That’s where the 75 soft challenge comes into play. This adaptable fitness routine encourages you to integrate physical activity into your day-to-day life without the rigidity associated with more stringent programs. You’ll find that with its relaxed rules, you can still partake in social occasions and drink alcohol, albeit with moderation in mind.

The Rules of the 75 Soft Challenge

Imagine enjoying your fitness journey, where you can take a rest day once a week for active recovery, allowing your muscles to heal and your mind to rest. The 75 soft challenge rules advocate for taking a progress picture regularly. Still, the pressure to be perfect every day is lifted, giving you the space to breathe and grow into your new habits sustainably.

Proper hydration is a pivotal healthy habit, and with this challenge promoting the consumption of three liters of water daily, you’ll feel the benefits of staying well-hydrated. Furthermore, the emphasis on reading 10 pages of any book adds to your personal development, ensuring your growth is physical and intellectual.

Why I Like the 75 Soft Challenge

To solidify these changes, remember that if life happens and you miss a day, there’s no need to start over. The 75 soft challenge has been designed with life’s unpredictability in mind, allowing you to consume alcohol responsibly and continue progressing without the setback of a complete do-over. It’s about making long-term changes for a lifetime of wellness.

The Similarities Between 75 Hard vs 75 Soft

DALL·E 2024 01 01 22.45.32 A wide image representing the importance of consistency in fitness routines visually comparing 75 Hard and 75 Soft programs. The image shows a pe

When you hop on a challenge to improve your fitness and wellness, it’s imperative to establish and build healthy habits that last beyond the duration of the program. Both the 75 Hard and 75 Soft challenges offer frameworks that promote physical activity and dietary mindfulness throughout the day and inspire the development of a fitness routine that could lead to healthy changes in your lifestyle.

Drinking water, a fundamental component of both 75 Hard and 75 Soft, isn’t merely a rule about hydration; it’s a practice that fosters discipline and the kind of consistency needed to make tangible progress. Moreover, as you commit to these challenges, you’ll find that rest days and active rest become integral to maintaining a sustainable workout regimen, playing a role in protecting your mental health and physical well-being.

Whether it’s the intensity of 75 Hard or the flexibility of 75 Soft, the core ethos remains the same: encouraging participants to build consistency in their daily pursuits of health. By fostering routine physical activity, these challenges reinforce the importance of taking proactive daily steps towards a more robust, healthier you. This dedication to daily improvement embodies the shared spirit of both programs, guiding you on the path to enduring wellness.

The Differences Between 75 Hard vs 75 Soft


One must account for their distinct intensity and flexibility when considering the biggest difference between the 75 Hard and 75 Soft challenges. The 75 Hard stands out as a formidable test of your ability to step out of your comfort zone. It operates on one particularly challenging rule: any deviation means returning to day one. This aspect can be intimidating, especially for beginners, as it demands an unwavering commitment to two 45-minute strength training sessions without the luxury of designated rest days or the option to indulge in cheat meals or drink alcohol.

In contrast, the 75 Soft Challenge encourages the adoption of healthier habits with a kinder approach that includes more room for flexibility. Its structure promotes balance and integration into your daily life, including the aspects of active recovery and the allowance of occasional drinks and food, responding to the moderation advice often suggested by registered dietitians. This softer path may reduce the risk of disordered eating, burnout, and injury, as suggested by peer-reviewed studies. By attuning to mental and physical well-being, 75 Soft offers a more accessible platform for profound life changes.


If neither of these challenges seems to float your boat, check out our article on the 75 Medium Challenge.

Final Thoughts

Choosing between the 75 Hard and 75 Soft challenges is a decision that your personal objectives, the realities of your lifestyle, and the depth of your commitment to change should guide. If your aim is to forge an iron will and push your limits, then 75 Hard, with its strict regimen and no-compromise attitude toward diet and exercise, might be the challenge that resonates with you. However, this extreme lifestyle overhaul isn’t for everyone, and diving in without considering the potential impacts on your health could be counterproductive. Remember, the goal is to build mental strength and establish healthy habits—not to invite risk.

Conversely, if you’re looking for a program that bends to the rhythm of your life, offering a blend of discipline and flexibility, then 75 Soft could be your gateway to long-term transformation. With rules that accommodate a weekly cheat meal or a drink on special social occasions only, this challenge supports consistency in fitness, eating, and drinking habits without the pressure of perfection each and every single day. It’s critical to strike a balance that sustains both your body and mind, promoting a lifestyle you can maintain well beyond any short-term health challenge.

Before jumping out on either path, consider consulting with professionals like a certified personal trainer or a registered dietitian who can give advice tailored to your current state of fitness and health. And always—always—prioritize the soundness of your body and the wellness of your mind. Whether it involves adhering to a rigorous set of daily rules or not, the foundation of any fitness routine should be built on high-quality sources, wise counsel, and an understanding of your own limits and aspirations. Transformative change, as promising as weight loss and bolstered discipline might sound, should never eclipse the importance of nurturing healthy habits that fit the full scope of your life.

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