Screen Shot 2023 01 07 at 1.53.14 PM

What Is 75 Medium? The 75 Medium Challenge Rules

So we all know about the 75 Hard and 75 Soft Challenges, but now there is a 75 Medium Challenge?

Gosh dang right there is, and many people are interested in it, as the number of Google queries for info on it is on the rise (which is probably how you found this article, to begin with).

But what is the 75 Medium Challenge? How is it different from the other 75 day challenges?

This article will provide an overview of the 75 Medium program, including its rules and strategies for success.

What Is The 75 Medium Challenge?

75 medium challenge rules

The 75 Medium Challenge is a personal development program that focuses on helping people develop healthier habits, overcome mental hurdles, and lose weight or get in shape if desired.

It involves a series of daily rules to be followed for 75 days, with no days off.

The challenge is designed for busy people with demanding schedules and offers a healthier alternative to more restrictive fat loss plans.

It can be a great way to improve self-improvement and overall healthy eating behaviors.

What Are The 75 Medium Challenge Rules?

image 39

The goal of the challenge is to create a challenging path that still causes the person doing it to re-assess their daily schedules and priorities but is accessible enough so that those wanting to avoid extreme challenges can do.

Similar to what we have seen on the 75 Hard and 75 Soft Challenges, the 75 Medium Challenge has a set of rules to be followed every day for the full 75 days. Here are the rules:

  • Diet: Follow Your Choice of Food Plan 90% of the Time
  • Exercise: One 45 Minute Workout Each Day
  • Water: Drink Half Your Body Weight (in Ounces) in Water Each Day
  • Progress Picture: Take a Photo on Day 1 and Day 75
  • Mindfulness: Meditate or Pray for 5 Minutes Each Day
  • Personal Development: Read or Listen to 10 Minutes of Personal Development Each Day

The rules are similar to the other 75 day challenge rules but with a few additions and variations.

Let’s break down the 75 Medium Challenge rules to give you a bit more insight into each one and how to get them done.

Follow Your Choice of Diet 90% of the Time

The interesting thing about the 75 Medium challenge is that it falls somewhat in the “middle ground” when compared to the Hard and Soft versions of this challenge.

It’s not overly rigorous but requires extra attention and adherence.

The diet portion of this plan exemplifies this concept. While there are no specific rules regarding which diet to follow, it does require individuals to choose a diet and stick to it 90% of the time. The remaining 10% allows for flexibility in food choices, with the exception of alcohol, which is not allowed on this plan.

However, it’s important to note that the expectation is to choose a real and healthy diet. Fad diets or solely relying on fast food options like Big Macs do not meet the requirements.

This flexibility provides some wiggle room in terms of nutrition and food selections. While it may seem counterintuitive, for many, it alleviates the stress of strict meal plans or the need for cheat meals, allowing them to feel “normal” from time to time. This can significantly impact persevering through the 75 Medium challenge or giving up prematurely.

The challenge offers a great opportunity to improve your eating habits and overall health. By focusing on a specific plan 90% of the time, you have the chance to make lasting changes to your dietary habits. While there is some flexibility in food choices, selecting a diet that supports your fat loss goals is crucial.

One 45 Minute Workout Each Day

image 34

Typically, when looking into the 75-day challenges, people often focus primarily on the fitness and workout aspect of the programs, as these challenges are commonly associated with workout and exercise programs.

However, the workouts are just one part of a more extensive process. In this Medium challenge, participants are required to work out once a day for 45 minutes.

What kind of workout? Well, that’s up to you. The unlimited options include outdoor activities, cardio, weights, and strength training.

That said, it’s important to note that the plan spans a considerable length of time, and many individuals who choose to undertake it may experience burnout due to the frequency of workouts with no breaks. This can sometimes cause them to decrease their workout intensities.

To prevent burnout and maintain momentum, it’s crucial to keep up your intensity levels and find ways to mix up your workouts. Consider trying new exercises or activities that you haven’t had the chance to explore before.

Keep it fresh; mix it up.

Drink Half Your Body Weight (in Ounces) in Water Each Day

image 36

This is a new rule for those who have done the other 75 Day challenges.

The water portion isn’t new, but the amount of water per day is.

Figuring out how to drink half of your weight in ounces might take some math skills, but once you figure it out, you are set for the rest of the challenge.


There are no noted restrictions on HOW you drink your water each day. This means you can add protein powders, flavor packets, or whatever you need to get your daily drinking done.

For instance, if you weigh 200 pounds, you should aim to consume 100 ounces of water each day.

Some might be surprised to realize that 100 ounces are dangerously close to 128 ounces, which is 1 gallon. So even though the program is considered “easier” than the Hard version, your water intake is actually quite similar, depending on your size.

Take a Progress Photo on Day 1 and Day 75

image 38

Taking progress pictures during a fitness challenge can help keep track of your progress and keep you motivated to keep going. By taking pictures at regular intervals, you can see how your body is changing and how far you have come.

But this challenge can be done without a daily picture like the Hard version. Instead, it just wants you to take one on day 1 and day 75. You can take more, but it’s not required.

Progress pictures can be especially helpful for busy people who may not have time to weigh themselves regularly. Seeing your body’s physical changes can also help motivate you to stick to your weight loss journey, even when you feel like you’re not progressing.

In addition, knowing you have a progress picture waiting for you on day 75 might be a significant deterrent to staying away from those extra cheat meals or not drinking alcohol.

Meditate or Pray for 5 Minutes Each Day

Compared to the other challenges, one of the biggest and most glaring differences in the 75 Medium Challenge rules is the rule to either meditate or pray for five minutes daily. This is the first time we’ve seen something like this in any of these programs, and it might be a rule that either attracts potential participants or deters them from participating in this plan.

How you meditate or pray for those few minutes doesn’t seem to make a difference; it just wants you to set aside the time each day to follow the rule.

Five minutes is not a lot of time to sit still and be quiet, so they should be low-hanging fruit for anybody partaking in the challenge.

Read and/or Listen to 10 Minutes of Personal Development Each Day

image 40

As we have seen with this challenge’s Hard and Soft versions, there are reading requirements for both.

This challenge has a similar requirement, but they loosened the requirements to allow for reading books and listening to books on tape or podcasts.


If you prefer to read, I wrote a list of my top recommendations for all of the 75 Day challenges, which you can find HERE.

It’s defined as personal development time, which basically means that whichever way you prefer to do it, you can do it.

For those struggling with the reading portion of the other challenges, this is a huge boost, an opportunity to do a challenge with something better suits their preferences and needs.

There is no requirement to read 10 Pages of a book every day, like the other challenges, so this is a great opportunity for money that becomes much more accessible when determining if this challenge is right for them.

The 75 Hard VS 75 Soft VS 75 Medium Challenge

image 37

With so many variations of the 75 Day Challenges, it can be confusing to understand their differences.

Aside from the rules of each challenge, each challenge offers different benefits and has differing requirements on how to complete it and what is required to make it the full 75 days.

Let’s compare the challenges and talk about what makes them unique from each other.

The 75 Hard Challenge

The Hard 75 Challenge really focuses on the mental side of things, as it requires a lot of time management and daily discipline. This means you’ll have to be super organized and stick to the program’s rules from when you wake up until you go to bed. It can be a bit of a drag on your social life, too, since the strict meals and no alcohol rules might make it hard to have fun in social situations.

But hey, the more effort and energy you put into the program, the more likely you will reach your goals and see impressive results.

Plus, you’ll come out of it feeling like a total badass, both physically and mentally. So, it’s all worth it in the end!


I wrote a full breakdown of the 75 Hard program and my experience/results with it, which you can see HERE.

The Soft 75 Challenge

Just because the 75 Soft Challenge rules are a bit more lenient doesn’t mean it’s a breeze. It’s not. However, participating in the program still has plenty of great benefits.

The daily exercise and diet plans alone will help you get in better physical shape, lose weight, and build muscle. Plus, upping your water intake will help keep you hydrated and healthy, and reading ten pages of a book a day will do wonders for your overall physical and mental well-being.

So, even though it might not be as hardcore as the Hard version, it’s still a worthwhile challenge.


Wanna see a full breakdown of the 75 Soft as well? I got you covered! Click HERE.

The 75 Medium Challenge

image 33

Based on the 75 Medium Challenge rules, this program would be well-suited for busy individuals looking to improve their overall health and well-being but may not have the time or energy for more intensive or restrictive programs.

The 75 Medium Challenge offers a balance between structure and flexibility, with specific daily rules and some leeway regarding eating plans and exercise choices.

The updates to the requirement to read (or lack thereof) and the daily prayer/meditation might draw people to this challenge, finding those requirements better suited for them than others.

This program may appeal to those looking to make lasting changes to their routines and lifestyle but may not be ready for the more extreme demands of the 75 Hard or 75 Soft Challenges.

75 Medium Challenge FAQs

The 75 Medium Challenge allows for a little leeway in terms of provision choices compared to other challenges. While you are expected to follow a specific food plan 90% of the time, you do have 10% of your choices that can be whatever you want (as long as it’s not alcohol). This means that you may be able to include a cheat meal or two within the guidelines of the challenge.

The 75 Medium Challenge is considered to be a “middle ground” between more restrictive programs and less structured ones. It offers a bit more leeway in terms of diet and exercise choices, while still providing structure and guidance. As such, it may be a good option for those who are looking for a lighter approach to improving their fitness.

While the 75 Medium Challenge does not specify what you must eat, it does require you to follow a specific plan 90% of the time. The choice of which plan to follow is up to you, so you can choose a diet that includes the types of foods that you enjoy. However, choosing a diet that supports your weight loss goals and overall health is important.

The 75 Medium Challenge is designed to help individuals develop healthier habits and make lasting changes to their lifestyle. By following a specific set of daily rules for 75 days, you will have the opportunity to create new, better habits that can improve your overall fitness and well-being.

The 75 Medium Challenge requires you to follow a set of daily requirements for 75 days straight, with no days off. This means that you will not be able to take a break on a single day during the challenge. However, the rules are designed to be achievable, so you should be able to complete the challenge without needing a break.

The 75 Medium Challenge requires you to exercise for 45 minutes a day. The type of workout that you do is up to you, but it is important to keep up your intensity levels and avoid burnout. One way to mix up your workouts is to try new exercises or workout routines, or to switch between different types of workouts (such as cardio and strength training). You could also try working out with a group or a personal trainer for added motivation and variety.

Final Thoughts On The 75 Medium Challenge

In conclusion, the 75 Medium Challenge is a personal development program that focuses on helping people overcome mental hurdles and create better habits.

It involves following a set of daily rules for 75 days straight, with no breaks. While it does not specify which diet to follow, it does require a commitment of 75 days and does not offer breaks on any day. It may require significant lifestyle changes but can lead to improved well-being.

Remember to track your progress throughout the challenge and seek support or make adjustments as needed. It is always a good idea to weigh the potential risks and benefits before starting any new program. Still, with careful planning and dedication, the 75 Medium Challenge can be a great experience.

It is important to consider whether this challenge is right for you and to consult with a healthcare professional if you have any concerns.

Challenge Pros

  • Improves healthy eating methods
  • Increases physical activity levels
  • Offers a balanced approach to improving health
  • Can lead to weight loss and improved well-being
  • Allows for some flexibility in diet and training choices

Challenge Cons

  • Requires a 75 day commitment with no breaks
  • May be too demanding for some individuals
  • Can be challenging to stick to the daily rules
  • May require significant lifestyle changes
  • May not be suitable for those with certain medical conditions or physical limitations

Similar Posts