What to Know About 75 Hard and 75 Soft, the Popular TikTok Fitness Challenges

TikTok is known for popularizing a multitude of wellness and fitness trends, making it hard to keep up. Among these trends, the 75 Hard and 75 Soft Challenges have gained significant attention from influencers and social media users. While I generally avoid wellness fads, preferring my regular routine, I was curious about these challenges and why they’ve captivated so many. Here’s what I discovered and what you need to know about the 75 Hard and 75 Soft challenges. Understanding their purposes can help you decide if either one is right for you.

75 Hard Challenge

The 75 Hard Challenge was created by Andy Frisella, CEO of the supplement company 1st Phorm. He describes it as a transformative mental toughness program rather than a conventional fitness challenge. The program’s rigorous regimen includes:

• Two 45-minute daily workouts (one must be outdoors)
• A strict diet with no alcohol or cheat meals
• Reading 10 pages of an educational or self-help book daily
• Drinking a gallon of water each day
• Taking daily progress photos

Sean Klein, a certified personal trainer and gym owner, explains that the challenge is designed to enhance mental toughness, resilience, and physical fitness over 75 days. The program demands consistency, discipline, and a strong work ethic, requiring participants to restart if they fail to complete any task on a given day.

Sergii Putsov, another certified personal trainer, highlights that the challenge can be rewarding for those who thrive on structure and high standards for physical and mental fitness. However, it is not suitable for everyone, especially individuals unaccustomed to high-intensity exercises or with certain health conditions. The challenge’s intensity can lead to injury or overtraining, so it’s crucial to listen to your body and consult a healthcare provider if necessary.

Potential benefits include improved fitness, mental toughness, and disciplined habits. Participants should approach the challenge with a balanced plan that aligns with their fitness levels and goals to avoid pushing beyond their limits.

75 Soft Challenge

The 75 Soft Challenge is a less intense alternative created by fitness influencer Stephen Gallagher. This modified version includes:

• One 45-minute workout daily
• 10,000 steps per day
• A balanced diet
• Drinking 3 liters of water daily
• Reading 10 pages daily

Klein notes that the 75 Soft Challenge is more realistic for the average person, promoting healthy habits without the extreme requirements of the 75 Hard Challenge. However, drinking 3 liters of water daily might be excessive for some, particularly those with certain health conditions. Additionally, the dietary requirements, although less restrictive, can still pose challenges for individuals with eating disorders. The consistency required can add pressure and stress, impacting mental health.

Choosing Between 75 Hard and 75 Soft

You don’t have to choose between the 75 Hard or 75 Soft Challenges if they don’t align with your interests or health. Neither challenge is backed by scientific evidence, and both involve extremes that could be risky. The two-a-day workouts from 75 Hard can lead to injury, while the water consumption required by 75 Soft can cause water poisoning.

Klein recommends a balanced lifestyle approach that includes regular physical activity, sensible nutrition, and adequate rest, tailored to individual needs and goals. This approach promotes long-term health benefits and sustainability without the risk of burnout or injury.

Takeaway

Approach any fitness challenge you see on social media with caution. If it seems extreme or too good to be true, it likely isn’t sustainable long-term. Consider your health risks and consult with a healthcare provider before starting any challenge. Aim to develop good habits that last a lifetime, rather than opting for extreme methods that may only offer short-term results.