New year, new me? The “75 Hard” challenge promises mental and physical transformation – but how effective is this trend really?
Eating healthier, exercising more, reading more: At the beginning of the year, many people feel highly motivated to overhaul their lifestyle. The “75 Hard” challenge, originally launched in 2019, trends on social media every January. But what exactly is behind this program, and how effective is it?
“75 Hard” is a 75-day program created in 2019 by podcaster Andy Frisella. It includes daily tasks aimed at improving mental and physical strength. The five main components of the challenge are:
- Two 45-minute workouts per day, one of which must be outdoors
- Strict adherence to a self-chosen diet with no alcohol or cheat meals
- Reading 10 pages of a non-fiction or self-improvement book daily
- Taking a progress photo every day
- Drinking 4 liters of water per day
The catch: If you fail to follow the rules for just one day, you must restart the challenge from day one – a pretty tough requirement.
Is “75 Hard” Healthy and Effective?
While many people on social media share positive experiences, some experts remain skeptical. British physician Dr. Sam Whiteman told the BBC that the program has not yet been sufficiently studied.
Fitness trainer Luke Worthington criticizes the challenge for overlooking key factors: “It doesn’t take into account people’s current activity levels, health status, training history, emotional relationship with food, body type, age, or access to equipment,” he told Vogue. Such a generic hardcore challenge, he argues, leads to a high failure rate and an increased risk of injury.
The strict rules and long 75-day duration could also lead to exhaustion and even burnout. Others criticize that while the program strongly emphasizes discipline, it may neglect other crucial aspects of health. The rigid guidelines leave little room for individual adjustments or unforeseen events.
Another concern is the potential return to old, unhealthy habits after completing the challenge, which could result in the problematic yo-yo effect.
“75 Soft” or “75 Medium” as Alternatives?
For those who want to take on the challenge but maintain some flexibility, the internet has already come up with alternatives: “75 Medium” and “75 Soft” – both easier versions of the strict fitness challenge that may be more realistic and achievable for many people.
The “75 Medium” challenge offers a more balanced approach. It also lasts 75 days, but the tasks are much easier to integrate into daily life. The program includes:
- One 45-minute workout per day
- Eating healthy 90% of the time
- No alcohol allowed
- Drinking 3 liters of water per day
- Daily meditation
- 10 minutes of personal development or inspirational content (reading/listening)
- Progress photos on day 1 and day 75
Even more relaxed is the “75 Soft” challenge. It is particularly suitable for beginners, allows for adjustments, and has significantly looser rules:
- 45 minutes of exercise six days a week, with one rest day allowed
- Healthy eating, but without strict restrictions
- Alcohol allowed only on special occasions
- Drinking 3 liters of water per day
- Reading 10 pages of any book
Would you take on one of these challenges, or do the rigid rules seem too extreme?
