What’s the 75 Hard program? And is it worth it?

The program doesn’t tout itself as a fitness challenge, but more of a “transformative mental toughness program”

Photo by Edgar Chaparro/Unsplash

Every so often, there’s a new fitness trend that takes the internet by storm. There’s been the keto diet, triathlon, Pilates, Whole30, and most recently the surge of running clubs aided by the rise of Strava, but 75 Hard is the latest fitness obsession—and it’s very different. 

What is 75 Hard?

Before we talk about what 75 Hard is, it’s also important to mention what it’s not. According to its creator, entrepreneur and author Andy Frisella, it’s a “transformative mental toughness program” that aims to “help you take control of your life” and address “a lack of mental toughness and discipline.”

But what it is though is a 75-day-long program that addresses your diet, fitness, overall health, and personal development through its five “critical tasks” or basically rules. 

The rules are as follows: 

1. You must choose a diet and strictly follow it to a tee. 
2. Accomplish two 45-minute workouts daily. One has to be outside. 
3. Drink a gallon of water every day during the program. 
4. Read at least 10 pages of a non-fiction book daily. 
5. Record your progress by taking pictures. 

An important thing to remember about the program is that there is no room for flexibility. If you have a question that starts with “but what about if,” the answer is decidedly no. If you fail at any point, you have to start again. That means if you don’t drink at least a gallon of water on that day, skip a workout, have a cheat day, or forget to read, you’re back to day one. 

While the program is strict, that doesn’t mean it’s not necessarily beginner friendly. 

Before you start, you have options as to what to do. You’re free to choose whatever diet and exercise you want to do, which means it can be as easy or as intense as you’d like. A simple walk outside counts as one exercise as long as it lasts 45 minutes. 

But once you’re in, you’re in. And if you slip up, you have to start again. 

Pros and cons

It’s a tough program, which is meant to yield visible results. Some people who have finished it have reported both physical and mental benefits like weight loss, increased muscle tone, and improved mental discipline.
But like other programs, backsliding into old habits and undoing results can also be a potential issue once you’re done. Sustainability is key for a lot of people who want to work out, so someone without experience can feel some personal strain due to the intensity of the program. 

Since it’s a program designed to exercise your body and mind, physical and mental health considerations have to be made if you’re thinking of starting it. Make sure to talk to your doctor (which is a disclaimer the program has at the very top and bottom of its website) and clearly discuss your goals before giving it a try. 

A similar alternative to 75 Hard

If you want to do something similar but you’re not sure you can commit, you can try the 75 Soft challenge with a simpler and less rigid set of rules. This program was created by fitness TikToker Stephen Gallagher as an alternative to 75 Hard.

The rules are similar to 75 Hard, but a lot more forgiving: 

1. Eat well, but only drink on social occasions. 
2. Train for 45 minutes daily but allow one day for active recovery every week. 
3. Drink three liters of water every day. 
4. Read 10 pages of any book daily. 

Whichever program you’re going to take, it’s important to remember your limits and put your health above any challenge. Fitness and overall wellness don’t happen overnight, so make sure to manage your expectations, listen to your body, and pace yourself.