I started hearing about the 75 Soft Challenge, a viral TikTok challenge trend with tags like 75SOFT, after completing the 75 Hard Challenge earlier this year.
I didn’t even know this 75 Day Soft challenge was a thing, and I got curious.
In this article, I’ll share exactly what the 75 Soft Challenge is, the 75 Soft Challenge rules, and health and fitness tips to get through the challenge successfully.
What Is The 75 Soft Challenge?
What IS 75 Soft?
The 75 Soft Challenge is a social media health and fitness challenge with rules to be followed for 75 days.
This is a lighter challenge version of the popular 75 Hard Challenge, which some participants find the 75 day challenge rules too time-consuming and strenuous to think about doing (especially regarding the two 45-minute workouts a day).
The 75 Soft Challenge takes a similar approach to healthy habits with this idea behind the 75 Hard version. Still, the 75 Soft Challenge makes it more accessible to start for those with limitations in time, energy, money, or something else.
What Are The 75 Soft Challenge Rules?
The 75 Soft Challenge is all about creating healthy habits at the right steady, daily pace.
Similar to its 75 Hard Challenge counterpart, the 75 Soft Challenge has a series of rules and guidelines that must be followed for 75 days to complete the soft challenge, from day one all the way through the 75 days.
The four rules of the 75 Soft Challenge for your daily routine are as follows:
- One 45-minute workout a day, every day for 75 days. One active recovery day.
- Eat a healthy diet and only drink alcohol socially, if any. Only drink on social occasions.
- Drink three litres of water a day. To be safe, make it a gallon of water per day.
- Read 10 pages of any book, though self-improvement is preferred.
Let’s break down each of the rules of the 75 Soft Challenge.
One 45-minute workout a day, every day for 75 days
When it comes to the 75 Series challenges, the physical activity portion of the 75 Soft Challenge often gets the most attention and fanfare, primarily because it’s the one rule which leads to long-term physical changes and results that are easy to see in your life, not to mention takes the most time to complete each day.
This rule is simple, unlike the big brother version of this 75-day challenge, which requires two 45-minute workouts daily.
For this challenge, do one session, one day at a time, train for 45 minutes long for all 75 days, and save one day for active recovery.
There are no specific requirements for your 45 minutes of workouts, but one day a week for each of the 75 days must be dedicated to active rest, a fancy term that means an easy sweat session like walking or very light weights.
No 75 Soft challenge requirement states where you should work out, unlike the 75 Hard challenge program, which requires one outdoor workout daily. Just make sure to train for 45 minutes regardless of inside or outside.
The 75 Soft Challenge is less about where you work out and the exercise and more about developing healthy habits.
45 minutes per day. Every day. 1 active recovery day. That’s it.
Eat well and only drink alcohol socially, if any
The food plan of the 75 Soft Challenge is not a strict rule, which many will find relief. It does not require you to follow a strict diet specifically.
Eat well and only drink on social occasions. You don’t have to follow a diet, per se.
The 75 Soft diet needs to be healthy foods, whatever you deem acceptable when eating well. This might mean they should follow a diet strictly, and others may prefer to be a little more forgiving regarding this rule.
Ultimately, you know if the diet is healthy eating and if you break this 75 Soft Challenge rule. So when it comes to rule #2, you decide if you are on track through self-discipline. No worrying about diets, cheat days, or cheat meals. Eat well and only drink socially, if at all.
The big adaption of the Soft version of the 75 day soft challenge with this diet rule is the alcohol consumption aspect.
With the 75 Hard Challenge option, the rules say zero booze is allowed for 75 days. However, alcohol is allowed during the 75 Soft Challenge, but only to drink on social occasions.
This means no boozing at home, just for the sake of drinking for any of the 75 days. Not even for one day.
And maybe a note to add on this point; a drink socially should be approached carefully and sporadically. Drinking every day or weekend, even if only socially, could have many negative effects and derail your health goals and fitness goals for this 75 Soft Challenge.
So even if it’s allowed in the Soft 75 Challenge rules, don’t use that as a green light to drink as much as you want.
Drink three liters of water a day
Instead of drinking 1 gallon of water every day on the 75 Soft Challenge, which we see on the 75 Hard Challenge adaptation, the 75 Soft Challenge only requires you to drink 3 liters daily.
Drinking three litres of water per day for 75 days is a bit less than 1 gallon, so this rule is another modification to the fitness program, making it a bit more accessible to many who find the 75 Hard rules too extreme and need a better choice.
There are no specific rules with this 75 Soft Challenge rule regarding whether or not you must drink the water plain or if powders are allowed to be mixed in as an alternative for your 3 liters of water per day.
But in my opinion, since the spirit of the 75 Soft Challenge is more about “getting it done,” I recommend doing whatever it takes to drink three litres of water per day, powders or none.
But my personal preference is 1 gallon per day.
Read 10 pages of any book, though self-improvement is preferred
It’s odd, this rule is probably the easiest rule of the 75 Soft Challenge (75 Hard as well, for that matter), but it’s the one that most people decide not to follow.
Reading ten pages of any book is a 75 Soft Challenge and 75 Hard Challenge program requirement that is not just about the knowledge and enjoyment of the non-fiction book you are reading.
It’s also a rule reinforcing that the 75 Soft Challenge requires daily time management and making time for your commitment.
Especially for those who do not enjoy reading, this 75 Soft Challenge rule requires that you dedicate a portion to your daily reading 10 pages.
There is a requirement in this variation of the 75 Day Challenge that states what kind of fiction or non-fiction book you should read, unlike the 75 Hard Challenge rules, which requires the books to be self-help or self-improvement.
Although I recommend using these 75 days as a great way to challenge yourself when you read 10 pages each day, pursue self-improvement, and read those same books, the most important part of this rule is the 10 pages, not the kind of 10 pages. Non-fiction would also be ok here.
Read whatever you need to to complete the daily requirement: fiction or non-fiction. Do what you gotta do.
I did write an article about some great books to read during the 75 day program, which you can read here:
The 75 Hard Challenge VS 75 Soft Challenge
While both challenges have similarities, they are very different programs offering different results, habits created, personal development opportunities, and outcomes. Let’s dive into 75 Hard Challenge vs 75 Soft.
The 75 Hard Challenge
For the 75 Hard Challenge, there is a lot of emphasis on the mental aspect of the challenge per day.
This is because there is so much time management required for this challenge that those who choose to do the plan need to move and prioritize their habits with daily rules starting from the moment they wake up until they go to sleep.
Let’s be realistic about this challenge. Yes, it is strict. Yes, you do 2 45 minute workouts a day.
The Soft 75 Day Challenge
The 75 Soft Challenge leaves very little room for a social life, as the food portion and no alcohol make it difficult for many to enjoy social settings. Many people find it to have extreme rules that are too hard to follow.
However, as with many programs, the higher the effort, mental strength, and energy will likely lead to high realistic goals, healthy changes, and better 75 Soft results.
With this 75 Soft Challenge, you will see a high level of body changes, mental toughness, wellness, better life, and learn how to establish healthy habits achieved by navigating the tough 75 Soft journey.
This 75 Days Soft will also lead to greater pride in your life upon completion.
Because the Soft 75 challenge rules are far more relaxed than the 75 Hard counterparts, that doesn’t mean it’s easy, not that it’s not got a lot of long term great benefits to those who go through it.
The 75 days challenge exercise and diet plans alone are enough to spark physical change, get you in better physical shape, and create a more fit physique. They could also serve as guidelines to help you take new steps towards small changes and healthier lifestyle choices that can stick beyond the program.
Both challenge plans can potentially lead to healthy weight loss and sustainable muscle gain if the exercise and food are on point.
The increase in the liquid will lead to a healthier and more hydrated body, and the ten pages of a book daily for 75 days will undoubtedly lead to greater overall physical and mental health.
75 Soft Challenge FAQs
75 Soft Challenge Benefits and Cons
Final Thoughts On The 75 Soft Challenge
Despite the social media posts, the lighter name, and the modified rules, 75 days of the 75 day soft challenge will not be easy for many people.
The rules of the 75 Soft Challenge still require a daily commitment to developing a better daily routine, healthy habits, and a better lifestyle for the long term. The 75 days Soft Challenge still requires a lot of action and mental toughness.
As with any challenge, safety is paramount. We want to avoid anything potentially dangerous or unhealthy, so check with your primary physician to ensure it’s okay.
Rob is a Certified Personal Trainer and Certified Nutrition Coach through the National Academy of Sports Medicine. For the past 10 years, Rob has been navigating the health and fitness landscape in a quest to better himself and those around him focusing on tools such as calorie and macro counting, intermittent fasting, and HIIT training techniques.