Do you want to hit the reset button on your life but don’t know where to start? Try the 75 Hard Challenge, an experiment designed to put you out of your comfort zone for 75 straight days. If that sounds intense, that’s because it is!

Alternatively, you can try the more approachable 75 Soft Challenge. Here’s a breakdown of everything you need to know about these two trends.

So, What Is the 75 Hard Challenge?

75 Hard launched in 2019, but it’s lately experienced a resurgence thanks to TikTok. The challenge involves nutrition, exercise and mental growth. If you’ve been wondering how to get your glow-up, you may have just found the method.

The point is to dedicate 75 days to bettering yourself. It’s a military-style routine that gives you a set list of daily tasks to do for 75 days in a row. The catch is that if you miss even one task on one day, you have to start over again from Day One.

Andy Frisella came up with the idea while training for Ironman competitions. He created the program after meeting with James Lawrence, who had completed over 50 Ironman competitions. If you think that’s impressive, you should also know that he did it over 50 days in 50 states.

Lawrence realized there was a benefit to putting himself in uncomfortable situations. Frisella drew inspiration from the idea of mental toughness — no matter who you are, you will always face difficult circumstances, and only grit will get you through.

Yes, the program will help you lose weight and build muscle, but according to Frisella, the point is to develop skills like determination, willpower and perseverance to confidently tackle obstacles life throws your way.

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What Are the Rules of the 75 Hard Challenge?

Now that you know that the challenge is something concrete and not just another fitness influencer dreaming up a wacky fad to sell an app membership, you’re probably wondering how it works. The good news is, there are only six rules. However, sticking to them will test you in ways you never imagined.

1. If you skip a day, you have to start from the beginning. That means there’s no making up for it tomorrow by doing everything twice as long or twice as hard. If you’re on day 36 and you skip day 37, go back to Day One again. It’s brutal, but that’s why it works.
2. Choose a diet to follow. You can choose any diet you want. It could be keto, paleo, going vegetarian to get your greens in or cutting out sugar. The diet should make you healthier while increasing your willpower and determination, so choose wisely. Pick something you know you can maintain with no “cheat meals.” After all, it’s all you’ll eat for 75 days.
3. Exercise twice a day for 45 minutes — one session MUST be outside. OK, yes, two 45-minute workouts may seem like a lot, but think about how often you’ve watched two back-to-back episodes of “Gilmore Girls” on the couch. You have the time, so dedicate it to yourself instead of Netflix. The bonus is that the mental benefits of a daily outdoor fitness session will make you feel unstoppable on your hot girl walks. Remember that stretching is nonnegotiable after each workout to prevent muscle cramps. Think of it like a reward after all that sweating.
4. Drink a gallon of water a day. Many people are chronically dehydrated, so this is the ideal opportunity to discover why water is the perfect beverage.
5. Read 10 pages of a nonfiction book every day. BookTok has probably recommended countless romance novels to you, but nonfiction is the goal here. Explore self-help advice, learn about financial wellness or explore a historical figure you’ve always looked up to. The point is to expand your mind with knowledge about the real world. If you feel extra motivated, you can read more than 10 pages, too.
6. Take a daily progress picture. Finally, a challenge that rewards you for each mirror selfie you take. During 75 Hard, you must snap a daily photo to keep yourself motivated and excited about the challenge. You won’t step on a scale during these 75 days — instead, you’ll measure your success by how you look and feel. Bonus if you finally feel confident enough to wear that cute crop top you bought last summer and haven’t touched since!

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Are There Any Risks?

You should feel amazing and accomplished after finishing 75 Hard, and you’ll probably rack up the compliments, too. Though you’ll be smarter, stronger and healthier than ever, don’t take this challenge lightly.

The 75 Hard Challenge will be time-consuming. When you’re not working out or reading, you’ll either be in the bathroom because of all the water or in the kitchen prepping your next meal. But at least you won’t get bored.

This challenge is rigid, which may trigger you if you’ve experienced disordered eating. Think about this carefully before committing to it, and ask for help when you recognize yourself falling into old, risky habits and all-or-nothing thinking.

Working out for 90 minutes a day is hard enough, so if you decide to take on this challenge, choose workouts that are not so strenuous that you injure yourself. After all, you wouldn’t want to have to start from the beginning because of a sprained ankle.

Putting in the Work

Based on the title, you can already guess that the 75 Hard Challenge will put you to the test. But the good news is, nothing but payoffs await you at the end.

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You can only lose if you skip a day, miss a workout, have a cheat meal, switch diets or read a nonfiction book. Yes, it’s two and a half months of drastic measures, but you’ll probably feel on top of the world when you finish. You might even want to continue with some of the habits.

If the 75 Hard Challenge seems unattainable, you can try the 75 Soft Challenge, a modified version with fewer rules and more flexibility. This kinder, less restrictive adaptation encourages participants to focus on eating well by adding nutritious foods to their diet and limiting alcohol consumption to social occasions. It also includes daily 45-minute workouts for 75 days, with one day per week designated for active recovery. Participants must drink three liters of water daily and read 10 pages of any fiction or nonfiction book every day.

Is the 75 Hard Challenge Right for You?

The 75 Hard Challenge can be a powerful way to build discipline, mental resilience and healthy habits, but remember — it’s not a one-size-fits-all program. If it feels overwhelming or unrealistic for your schedule on top of school and work, that’s OK. The secret is finding sustainable, empowering ways to put yourself to the test.