What is the 75 Hard Challenge, And Is It Worth It?

Extreme fitness challenges have taken social media by storm, and one of the most talked-about programs is the 75 Hard Challenge.

Designed as more than just a workout plan, this challenge is described as a “mental toughness” program that pushes individuals to build discipline, resilience, and a no-excuses mindset.

While it promises physical and psychological transformation, its strict structure and all-or-nothing approach make it one of the most intense fitness challenges out there.

But is 75 Hard really an effective way to achieve fitness goals, or is it an unsustainable trend that leads to burnout? If you're considering long-term results over quick-fix programs, we’ll also discuss how working with a personal trainer might be a better approach.

What is the 75 Hard Challenge?

The 75 Hard Challenge was created by entrepreneur and podcast host Andy Frisella. Unlike traditional workout programs, 75 Hard is marketed as a mental toughness challenge rather than just a fitness plan.

The goal is to develop discipline, resilience, and grit by sticking to a strict regimen for 75 consecutive days. If you fail to complete any of the rules on any given day, you must start over from Day 1—making it an all-or-nothing challenge that requires unwavering commitment.

The 5 Rules of 75 Hard

To complete 75 Hard, participants must follow five strict rules every day for the full duration of the challenge:

1. Follow a Strict Diet

Participants must adhere to a self-chosen diet plan. However, there are no cheat meals and no alcohol allowed, making it far stricter than most traditional diet approaches. The diet itself isn't specified by the challenge, leaving room for interpretation—but the zero-exception rule makes adherence difficult for many.

2. Complete Two 45-Minute Workouts Per Day

Each day requires two separate workouts, each lasting 45 minutes. The workouts can be of any kind, but one MUST be performed outdoors, regardless of weather conditions. This aspect of the challenge is designed to reinforce discipline and mental toughness, but it also presents logistical and safety concerns, especially in extreme weather.

3. Drink One Gallon of Water Per Day

Participants must consume one full gallon (3.8 liters) of water daily. While staying hydrated is essential, drinking this much water can be difficult for some people, and failing to hit the exact target means restarting the challenge.

4. Read 10 Pages of a Non-Fiction Book

The challenge includes a self-improvement component, requiring participants to read 10 pages of a non-fiction, personal development, or business book every day. This is one of the most unique aspects of 75 Hard, emphasizing mental growth alongside physical fitness.

5. Take a Progress Photo Every Day

A daily progress photo is required to track physical changes over the course of the challenge. While this rule may seem minor, missing just one photo results in starting over from Day 1. This part of the challenge highlights the importance of accountability and consistency.

Why 75 Hard is an “All-or-Nothing” Challenge

One of the defining features of 75 Hard is its zero-tolerance policy—if you break any rule, you must restart from the beginning.

This level of rigidity is what makes the challenge so appealing to some and completely unsustainable for others. It requires a relentless commitment to discipline, but it can also create an unhealthy pressure to prioritize perfection over consistency.

For some, this mindset can be motivating, but for others, it might lead to burnout, frustration, or even abandoning fitness goals entirely. If you're looking for a more structured but flexible approach, working with a personal trainer might be a smarter, more sustainable option.

The Benefits of the 75 Hard Challenge

Despite its intensity, 75 Hard does have some undeniable benefits—especially for those who thrive on structure and discipline.

Builds Mental Toughness and Self-Discipline

The primary goal of 75 Hard is mental toughness, and it delivers on that promise.

Sticking to such a strict routine for 75 days straight requires a level of dedication that can carry over into other aspects of life, including work, relationships, and personal growth.

Many participants report feeling more focused, resilient, and confident after completing the challenge.

Encourages Consistency in Fitness and Nutrition

One of the biggest struggles people face with fitness is inconsistency. By enforcing daily workouts and strict nutrition guidelines, 75 Hard helps participants build the habit of exercising and eating well without excuses.

Over time, these habits can translate into lasting lifestyle changes, even after the challenge ends.

Promotes Hydration and Healthier Eating Habits

Drinking a gallon of water per day forces people to prioritize hydration, which has benefits such as improved digestion, better skin, and increased energy levels. Additionally, cutting out junk food and alcohol helps participants develop a cleaner diet, which can lead to weight loss, better metabolism, and improved overall health.

Increases Accountability and Self-Awareness

The daily progress photo and reading requirement add an element of accountability that many traditional fitness plans lack.

Seeing daily physical changes can keep participants motivated, while reading self-improvement books helps cultivate a growth mindset beyond just physical fitness.

Creates a Strong Sense of Accomplishment

Finishing 75 consecutive days of intense discipline is no small feat. Many who complete the challenge experience an immense sense of achievement, proving to themselves that they are capable of sticking to a tough commitment. This can lead to higher confidence and motivation to tackle other long-term goals.

Is 75 Hard the Best Fitness Program for Everyone?

While 75 Hard has its benefits, it is not a one-size-fits-all program. Many people struggle with its unforgiving structure, lack of flexibility, and extreme demands on time and energy.

For individuals with busy schedules, injuries, or different fitness goals, a more customized and sustainable approach may be a better option. Instead of following a rigid challenge that forces perfection, consider a personalized fitness plan designed by an expert trainer.

With Svetness personal training, you can receive tailored workouts, nutritional guidance, and ongoing support, ensuring long-term success without the risk of burnout.

The Downsides and Challenges of 75 Hard

While the 75 Hard Challenge has gained a reputation for building mental toughness, it’s not without its drawbacks.

The program’s strict, all-or-nothing approach presents significant challenges, and for many people, the demands may outweigh the benefits. Before committing to this challenge, it’s essential to understand the potential downsides and consider whether it aligns with your personal fitness journey.

Extremely Demanding and Time-Consuming

One of the biggest challenges of 75 Hard is its time commitment.

The requirement to complete two 45-minute workouts per day means you’re dedicating at least 90 minutes daily to exercise—on top of work, family, and personal responsibilities.

For individuals with busy schedules, this can be incredibly difficult to maintain. Unlike structured workout programs that allow for rest days and adaptable schedules, 75 Hard forces you to find time for exercise every single day, no matter what.

If you’re looking for an effective but realistic way to stay fit, a personalized fitness program can help you develop long-term habits without overwhelming your schedule.

No Flexibility in Diet or Rest Days

Another major downside of 75 Hard is its rigid dietary rules. While following a structured diet can be beneficial, the “no cheat meals” rule leaves zero room for flexibility. This strict approach can be problematic for those who are new to healthy eating and need a gradual transition. It’s also tough for those struggling with food guilt or disordered eating tendencies, or trying to build a balanced, sustainable relationship with food.

The challenge also does not allow for rest days—which goes against basic fitness principles that top trainers like Svetness follow. Recovery is an essential part of building strength, preventing injury, and maintaining long-term consistency. Overtraining without proper rest can lead to burnout, fatigue, and even setbacks in progress.

If you prefer a flexible and sustainable approach to fitness, consider a customized training plan that allows for balance and recovery, likeSvetness’s weight loss program.

Risk of Injury or Overtraining

Since 75 Hard doesn’t take individual fitness levels into account, it can be risky for beginners or those with pre-existing injuries. The lack of rest days and the requirement to work out twice a day increase the likelihood of overuse injuries, muscle strain, and joint stress—especially if you’re new to intense training.

For a safe and structured approach to fitness, it’s always best to work with a certified trainer who can create a program based on your current fitness level, goals, and physical limitations. If you want to build core strength while preventing injuries, explore Svetness’s aerobics and fitness programs for effective, trainer-led workouts.

Lack of Focus on Individualized Fitness Goals

While 75 Hard enforces consistency, it doesn’t cater to personal fitness goals. The challenge applies the same rules to everyone, regardless of whether your goal is to lose weight, gain muscle, improve endurance, or enhance flexibility.

For example, someone focused on weight loss might benefit from a mix of strength training, cardio, and nutrition guidance—not just arbitrary workout rules. Someone looking for bodybuilding goals needs periodized strength training and proper recovery rather than daily outdoor cardio. And then a senior looking to improve mobility and balance would likely benefit more from senior fitness programs rather than an extreme, rigid challenge.

Is 75 Hard Right for You?

While 75 Hard can be a powerful discipline-building tool, it is not the best option for everyone.

The challenge’s strict, all-or-nothing approach may work for highly motivated individuals looking to push their mental limits, but for many, it can be too extreme to sustain.

Who Might Benefit from 75 Hard?

- Those looking for an intense mental challenge rather than just a fitness plan.

- People who already have a strong fitness foundation and disciplined habits.

- Individuals who thrive in structured, high-accountability environments.

Who Might Struggle with 75 Hard?

- Beginners or those returning to fitness after a long break.

- Individuals with busy schedules who can’t commit to 90+ minutes of daily exercise.

- Those at risk of burnout, injury, or disordered eating habits.

- People looking for a sustainable, long-term fitness solution rather than a temporary challenge.

If you want a fitness approach that balances discipline with sustainability, working with a personal trainer can help you develop lifelong habits without extreme restrictions.

Ready for a smarter, sustainable fitness plan? Get expert guidance with a Svetness personal trainer today!

Frequently Asked Questions

Is 75 Hard good for weight loss?

It can be, but weight loss depends on more than just exercising twice a day. The challenge promotes consistency in workouts and diet, which can lead to fat loss, but it doesn’t provide structured nutrition guidance.

Can beginners do 75 Hard?

Technically, yes—but it’s not ideal. The high-intensity and strict rules can make it overwhelming for beginners. A gradual, structured fitness plan that builds strength and endurance over time is often a smarter, safer option for those new to exercise.

What happens if I miss a day?

If you miss any rule—whether it’s a workout, a gallon of water, or taking a progress photo—you must start over from Day 1. This extreme all-or-nothing approach can be discouraging, which is why many people prefer more flexible fitness programs or at home training instead.

Are there easier versions of 75 Hard?

Yes! Some people modify the challenge by allowing rest days, reducing workout duration, or setting more realistic diet goals. There are also alternative structured programs, such as 30-day fitness challenges or customized personal trainer programs that provide guidance without the pressure of restarting from zero.