The 75 Hard Challenge: Is It Good or Bad?

The 75 Hard Challenge doesn’t hide its difficulty level. This “mental toughness program” is rigid and unforgiving. It will push you physically and mentally.

There’s no sugar-coating it: 75 Hard IS hard. But the question is whether it’s worth devoting yourself to the plan’s exacting fitness, nutrition and self-help routine for a minimum of 75 days, or roughly two and a half months.

Let’s break it down with sports performance psychologist Matthew Sacco, PhD.

What is the 75 Hard Challenge?

The 75 Hard Challenge is a lifestyle program that debuted in 2019 and developed a zealous online following. It’s the brainchild of Andy Frisella, a motivational speaker and entrepreneur with a focus on the health and fitness industry.

The program asks you to follow five strict rules (or core values) on a daily basis for 75 days to build a better you. No breaks allowed, no variations permitted, no excuses for failure accepted.

Fall short on any day and you’re required to start the program over. “On the surface, it’s very much about your willpower and your ability to push yourself and stick to something very rigidly,” explains Dr. Sacco.

The 75 Hard rules

Five rules addressing diet, exercise and intellectual stimulation form the framework of the challenge. Again, each must be completed in full every day as part of the challenge. There’s no partial credit.

Here are the daily tasks.

1. Follow a nutrition plan of your choice

You’ve got options when it comes to picking a meal plan for the 75 Hard program. Want to lean toward plant-based eating? Choose the Mediterranean diet or go vegan. Can’t imagine giving up steaks? Maybe the keto diet is for you.

The list goes on and on, with plans such as the:

• Flexitarian diet
• Paleo diet
• Pegan diet
• DASH diet
• The Whole30 diet

But once you make your choice, there is no wiggle room. You MUST stick to the plan without any “cheat meals” or alcohol consumption. The focus is as much on discipline as it is on nutrition.

“This can be very challenging for people,” says Dr. Sacco.

2. Do two 45-minute workouts a day (one outside)

Expect to stay active during the 75 Hard Challenge, as the guidelines call for TWO workouts a day. Each must last at least 45 minutes. One has to take place outside — no matter the weather. (The workouts need to be three hours apart, too.)

How you break a sweat is up to you, though. Any type of exercise checks the box, including:

• Cycling
• Running, walking or hiking
• Strength training
• Swimming
• Yoga
• Pilates

The goal is simply to commit to doing activities to boost fitness while also building determination and dedication.

3. Drink 1 gallon of water a day

Dehydration shouldn’t be a concern if you’re doing 75 Hard.

That’s because the rules dictate drinking 1 gallon (3.8 liters) of water per day. That’s a bit above the general recommendation for daily fluid intake from the U.S. Academy of Nutrition and Dietetics, but odds are, you’ll need a little extra given your twice-daily workouts.

4. Read 10 pages of a nonfiction book per day

Surprised to see a sedentary activity like reading on this list? Don’t be. Much of 75 Hard is about building healthy habits — and reading offers numerous mental and physical benefits.

The challenge calls for reading at least 10 pages of a nonfiction and educational book that can improve an area of your life. It could be related to your job, hobbies, fitness, cooking … basically, anything.

You have to actually turn pages to complete this task, too. Audio books aren’t allowed.

Dr. Sacco says that taking time to read can help your body slow down while activating your brain. “Sometimes, you need something to keep you grounded when you’ve got so much else going on.”

5. Take a daily progress picture

Advocates of 75 Hard say it has the power to change you. Taking a daily photo of yourself can chronicle this transformational journey and — over time — offer a glimpse at how far you’ve come.

“If you’re focusing on self-improvement and you’re noticing these changes, that visual cueing and feedback can be really validating and rewarding,” acknowledges Dr. Sacco.

Is 75 Hard unhealthy?

There’s no question the program pushes positive concepts, such as exercising and paying more attention to what you eat. But the question remains whether it goes too far and demands too much.

Pain and discomfort seem to be part of the process — and that’s not always a good thing.

Two 45-minute workouts a day may be overly taxing for some people, for example, especially if you’re just starting a workout routine. Not giving your body time to rest and recharge when it’s fatigued could eventually lead to overuse injuries.

“It speaks to this idea that we’re supposed to be able to suck it up, pull ourselves up by our bootstraps and move on,” says Dr. Sacco. “But that’s not a good long-term philosophy, especially if you have chronic, ongoing medical issues.”

Don’t ignore the mental aspect of 75 Hard either. While working to achieve the daily goals may be motivational, the constant push to meet those requirements and see improvement may take a toll.

Think of the daily pictures, for instance. They might inspire, but they could also fuel self-esteem and body-image issues.

“Physical changes can take far more than just simple willpower,” he adds. “If you feel like you’re not getting the results that you set out to achieve, it can affect you physically, mentally and emotionally.”

Is 75 Hard worth trying?

Although Frisella and 75 Hard fans offer life-changing stories about the program, much of the success is anecdotal. There’s little to no scientific evidence that the program is beneficial, reports Dr. Sacco.

Bottom line? While the intensity and rigidity of 75 Hard may work brilliantly for some people, it could be a nightmare for others. It’s a matter of knowing what might work best for you.

“Sticking with a strict approach to making changes might work for some people,” echoes Dr. Sacco. “But what actually builds resilience is having the ability to bounce back when something happens. That’s going to be more sustainable in the long haul.”

All-or-nothing programs can be tough, after all: “None of us are perfect, and the idea of being perfect, even for something like 75 days, is very difficult,” he notes.

A program with more flexibility is often more effective. Perhaps try something like the 75 Soft Challenge, which embraces some of the same principles as 75 Hard but offers a little more leeway.

Or just set your own goals — maybe even borrowing parts of 75 Hard, like drinking more water or following a healthy diet — and work toward them at your own pace. (Always talk with a healthcare provider before starting a fitness program, too.)

“There is sometimes this temptation to tackle everything and sometimes, that can feel like too much,” recognizes Dr. Sacco. “For most people, making little adjustments can lead to healthy changes that can last for a long time.”