We’ll look at what the “75 Hard Days” challenge is, its pros and cons, who it will help, and who it might harm. We’ll also tell you about the alternatives for those who want to change their lifestyle without extreme measures.
How the 75 Hard Days Challenge Came to Be
” ” is a challenge launched in 2019 by American entrepreneur and podcaster Andy Frisella. The program promises to not only transform your body in 75 days, but also “rewire” your brain, developing iron discipline and mental fortitude.
Frisella positions his challenge not as a training system, but as a “transformational program of mental toughness.” According to him, by following strict rules for 75 days, participants learn to keep their promises to themselves and form habits that will change their lives forever.
the idea after an interview with ultrarunner Jason Lawrence, known as the Iron Cowboy. Lawrence shared his philosophy that to develop mental toughness, you need to intentionally put yourself in uncomfortable situations. This idea became the basis for the challenge, which today unites millions of participants around the world.
The hashtag #75hard has gained over 600 million views on TikTok on social media, and participants share before and after photos, talk about their victories and failures. Some find long-awaited motivation in the program, while others criticize it for being too tough. But the challenge definitely leaves no one indifferent.
How the challenge works
The challenge is five that you must follow for 75 days straight. It sounds simple, but there’s a catch: any violation means going back to day one.
Rule #1: Stick to a diet without alcohol and unhealthy snacks
Participants choose any nutrition program and follow it without a single “cheat meal” — a planned violation. No alcohol, no exceptions. Frisella says it’s these little compromises that prevent us from achieving our goals in everyday life.
Rule #2: Do two 45-minute workouts
Every day you need to do two 45-minute sessions. One of them must be outside. It doesn’t matter if it’s raining, snowing, or +35. Yoga in the park, jogging in the rain, a brisk walk in the cold – the weather cannot be an excuse.
Rule #3: Drink almost 4 liters of water a day
This is significantly more than the usual eight glasses of water. Many participants have to set reminders on their phones and carry a large bottle to remember to drink water regularly throughout the day.
Rule #4: Read 10 pages of non-fiction
You can read popular science literature, biographies, books on self-development or business. Fiction does not count. Audiobooks are also prohibited – only reading with the eyes.
Rule #5: Take daily progress photos
Taking a full-length photo every day helps you track your physical changes and provides additional motivation to keep going.
Breaking any rule means the participant is sent back to day one.
“You will be tempted to try to change things a little to suit your needs and your ‘special way of life,’” Frisella. “But that is where all the problems in your life are at their root.”
What are the health benefits of the 75 Hard Days Challenge?
Although there have been no specific studies on the effectiveness of 75 Hard, individual elements of the program have scientific justification. Let’s figure out what benefits you can get from this challenge.
Forming habits
A popular myth is that it takes 21 days to form a habit. A study by researchers at University College London that it takes an average of 66 days, with some taking up to 254 days. Habit formation is highly individual, but the likelihood that daily exercise and healthy eating will become part of a participant’s lifestyle within 75 days may be higher than with short-term challenges.
Improving physical fitness
Two 45-minute workouts a day is a serious workout. The World Health Organization that adults get at least 150 minutes of moderate activity a week. For added benefit, you can increase that to 300 minutes a week. 75 Hard participants get more than 600 minutes—four times the minimum recommended amount.
Research that regular exercise appears to reduce the risk of heart disease, type 2 diabetes, and some cancers. It also improves bone density, muscle strength, and cognitive function. However, it is important to remember that we are talking about regular, but not strenuous exercise. Excessive exercise can be harmful to your health.
The Benefits of Time Outdoors
People who spend at least two hours a week outdoors feel healthier and happier. But scientists honestly that our well-being is influenced by many other things: illness, age, gender. Thus, the results of the study are only a starting point for further research, and not final conclusions.
Another study that a change of scenery is especially beneficial for mental health. Regular walks in parks, forests, and other green spaces significantly reduced symptoms of depression and anxiety. Although nature walks were found to be more effective at reducing stress than city walks, any change of scenery remains an affordable way to maintain mental health.
Reducing the risk of depression
A systematic review of 15 studies that those who regularly engage in physical activity have a lower risk of depression compared to those who do not. And just 75 minutes of exercise a week can reduce the risk of depression by 18%.
Benefits of Quitting Alcohol
Alcohol is a drug that directly harms the body. It destroys the liver and damages brain cells. According to the WHO, alcohol the risk of developing more than 200 diseases, including several types of cancer.
In addition, alcohol disrupts the quality of sleep. Scientists that even a small amount of alcohol affects normal sleep phases – for example, it shortens the important REM phase. And if you drink a lot, then a person can fall asleep faster and sleep deeper, but this worsens the disruption of other sleep phases. Because of this, you feel worse in the morning, and the body does not recover as well.
Improving Brain Function Through Reading
Scientists that daily reading promotes cognitive development and may slow down age-related decline in mental abilities.
Although research results are mixed, experts agree that intellectual activities like reading have a positive on overall well-being and likely play an important role in maintaining brain health.
Developing willpower
Self-control can influence how successful a person will be. According to , people with developed willpower demonstrate better results in studies and work, and are less likely to encounter addictions, impulsive actions, or procrastination.
However, the scientists emphasize that the findings on the impact of self-control require careful interpretation, since the studies do not cover all areas of behavior, and the self-assessment of participants may distort the real picture.
What are the risks of the challenge?
Despite all the potential benefits, 75 Hard remains an extreme program with serious risks. It is important to understand them before deciding to participate.
Overtraining
Two 45-minute workouts a day without days off is a path to even for experienced athletes. The syndrome can develop after just a week of intense training without sufficient recovery.
Injuries
When you have to exercise every day, it’s easy to ignore your body’s signals of pain or discomfort. The program doesn’t take into account exercise technique, and doesn’t include a warm-up or cool-down.
Mandatory outdoor training in bad weather is especially risky: slippery roads, poor visibility, and inappropriate equipment can cause injuries.
Psychological burnout
Trying to manage your diet, exercise, reading, and routine all at once draining on your willpower.
The all-or-nothing approach is especially traumatic psychologically. Participants feelings of failure and self-flagellation after failures. Some start the challenge over again 10–15 times, turning a useful habit into an obsession.
Risk of developing eating disorders
Strict dietary restrictions without cheat meals can trigger the development — an obsessive desire for “proper” nutrition. Daily progress photos increase the focus on appearance and can provoke dysmorphophobia.
People with perfectionist personality traits or a history of eating disorders are at particular risk.
Risk of reverting to old habits
Long-term effectiveness remains questionable. There are no statistics on how many 75 Hard participants continue to maintain healthy habits after completing the challenge. In addition, studies that extreme restrictions can lead to a “pendulum effect” — for example, after finishing the diet, people return to their previous lifestyle or even worsen it.
The creator of the challenge does not deny that the program can have negative consequences. On the official website of the challenge there is : “Before starting the 75 HARD program, you should consult with a doctor to determine whether it is suitable for you.”
What the 75 Hard Days Challenge Participants Are Saying
We looked at feedback from participants on Reddit and other platforms, and the picture was mixed.
Some participants significant positive changes. They mentioned:
-
improving physical fitness: weight loss, muscle growth, increased endurance;
-
mental changes: increased self-confidence, improved self-discipline;
-
New Habits: Participants continue to exercise and eat healthy after completing the program;
-
sense of pride: completing a challenge becomes a significant achievement.
However, many that they underestimated the complexity of the program. Reddit discussions often feature stories of failures and multiple attempts to start over.
The main difficulties reported by participants were: social isolation, lack of time, physical exhaustion.
Some participants are critical the challenge’s philosophy. Common complaints about the program:
-
the all-or-nothing principle creates an unhealthy attitude towards mistakes;
-
no rest days, no ability to adjust workload;
-
The program interferes with normal communication and family life.
Most participants on one thing: 75 Hard is an extreme program. Even those who have successfully completed the challenge often advise beginners to start with softer versions.
Is the challenge worth trying?
The 75 Hard Days Challenge isn’t for everyone. Let’s figure out who it can help and who might benefit from a different approach.
Who is this program suitable for:
-
those who already have a certain level of discipline and like clear rules;
-
people who lead a moderately active lifestyle and have basic knowledge in the field of nutrition and fitness;
-
those who can commit to the program for 75 days without major disruptions in their lives.
For most people, this strict approach may be too radical, especially for those who live under stress or lack support from others.
The challenge is absolutely not suitable for people:
-
with problems with body image;
-
with exercise addiction;
-
with a history of eating disorders;
-
with a tendency towards perfectionism.
What questions to ask for self-assessment
If you want to try the challenge, before you start, answer yourself honestly:
-
Why do you need this? Do you want to lose weight quickly or really change your lifestyle?
-
What is your experience? Have you been able to stick to strict programs before?
-
Is there support? Do your loved ones understand your goals and are they willing to help?
-
What happens next? How will you maintain the result after the challenge is over?
-
Are you prepared for failure? Will you be able to start over calmly if you fail?
Analyze your answers: If you are focused on long-term changes, have experience following rules, can count on support, and are calm about possible failures, you have a good chance of success. But if you are looking for a quick result, have not coped with strict programs before, or are afraid of failure, it is better to choose a softer approach.
What are the alternatives to the 75 Hard Days Challenge?
If 75 Hard seems too extreme but the idea of a structured program appeals, there are plenty of alternatives, from ready-made “soft” versions to completely personalized approaches.
75 Soft Challenge
Fitness blogger Stephen Gallagher created a more realistic version of the original challenge, which became popular on TikTok. 75 Soft includes four rules for 75 days:
-
Proper nutrition with the possibility of alcohol only on special occasions.
-
45 minutes of training per day with one recovery day per week.
-
Three liters of water instead of almost 4 liters in the original.
-
Ten pages of any book, not just non-fiction.
The main difference: if you miss a day, you can pick up where you left off instead of starting over. This takes the psychological pressure off of the all-or-nothing approach.
Personalization of the program
Instead of following ready-made rules, you can adapt the challenge idea to your needs and circumstances. For example:
-
reduce the period to 30 or 50 days instead of 75;
-
reduce the number of rules, choose 3-4 habits instead of 5;
-
adapt the load: one workout instead of two or 30 minutes instead of 45;
-
add rest days;
-
change your approach to breakdowns, allow yourself 2-3 “emergency” days during the entire period.
Own Challenge
You don’t have to implement all the habits at once. Choose what works best for you and your goals.
Try these habits to develop physical health:
-
walk 20 minutes every day;
-
take the stairs instead of the elevator;
-
walk 10,000 steps a day;
-
do some light stretching before going to bed.
For peace of mind:
-
keep a gratitude journal;
-
meditate for 5 minutes in the morning;
-
do not access social networks after 21:00;
-
practice breathing techniques when you are nervous.
For self-development:
-
learn a new language for 15 minutes a day on the subway or bus;
-
listen to useful podcasts or audiobooks on the way to work;
-
read professional articles instead of social media feeds.