75 HARD CHALLENGE VS 75 MEDIUM: ARE YOU READY?

The 75 Hard Challenge: Is It Worth It? Plus, A More Flexible Alternative

Let’s not sugarcoat it—the 75 Hard challenge is tough. Like, two workouts a day tough (who thought that was a good idea?). While TikTok has introduced us to more manageable workout trends like the 3-2-8 and 4-2-1 methods, which can easily be adapted to fit our schedules and fitness levels, the 75 Hard is a whole different ballgame. It’s not just about pushing your body—it’s about testing your mind. There’s a reason the program has “hard” right in its name. According to the program’s official site, “If you’re looking for a new fitness program or challenge, this is not it.” What they offer instead is a “transformative mental toughness program” that covers fitness, nutrition, self-improvement, and a whole lot of mental discipline.

But if the idea of going all-in with something like 75 Hard sounds a little too much, there’s a more moderate alternative—75 Medium. As the name suggests, this is somewhere between the no-excuses mentality of 75 Hard and the laid-back vibe of 75 Soft. While both 75 Medium and 75 Hard aim to inspire healthier habits, you might be wondering—do these challenges really work? And are they worth the commitment? Let’s break down what 75 Medium is all about, how it stacks up against 75 Hard, and what the experts have to say about both.

What is 75 Hard?

The 75 Hard challenge was created by Andy Frisella, a podcaster and CEO of the supplement company 1st Phorm. He came up with the idea after interviewing James Lawrence (aka the “Iron Cowboy”), who completed 50 Ironman races in 50 consecutive days across all 50 states. Lawrence emphasized the importance of getting uncomfortable in order to build mental strength—and that’s how 75 Hard was born.

The program lasts for 75 days and involves the following daily requirements:

• Follow a diet of your choice, but it must be a structured plan that improves your physical health. No cheat meals, no alcohol.
• Do two 45-minute workouts, one of which must be outdoors.
• Take a progress picture every day.
• Drink one gallon of water a day.
• Read 10 pages of a non-fiction book (no audiobooks!).

And here’s the kicker: if you mess up even one part of the program, you have to start over at day one. There’s no room for modifications. It’s intense, but Frisella claims it’ll boost your confidence, self-esteem, and mental fortitude while positively affecting other areas of your life, from your career to your relationships.

What is 75 Medium?

Unlike 75 Hard, 75 Medium gives you more flexibility. It allows you to adjust the rules based on your needs, making it a less extreme but still effective challenge. You only have to do one 45-minute workout per day (no need for two!), and there’s more wiggle room in terms of diet. While you still need to stick to a plan, you don’t have to be as strict as with 75 Hard. Plus, it incorporates personal development in the form of listening to inspirational content (not just reading).

Here are the general guidelines for 75 Medium:

• Hydration: Drink half your body weight in ounces of water each day.
• Exercise: Do a 45-minute workout every day.
• Diet: Stick to your diet plan 90% of the time—no cheats, no alcohol.
• Personal development: Read or listen to 10 minutes of something inspirational, like a self-help book or podcast, daily.
• Mindfulness: Meditate or pray for 5-10 minutes each day.
• Progress pictures: Like 75 Hard, most participants take a progress picture every day.

But just like 75 Hard, if you fall short on any of the rules, you’ll have to restart from day one.

What Do Experts Think About 75 Medium and 75 Hard?

Both 75 Hard and 75 Medium can be effective for building discipline, but are they really the best fit for everyone? I asked experts to weigh in on the pros and cons of these challenges.

Pros:

According to Dr. Brittany Robles, MD, MPH, CPT, an OB-GYN and NASM-certified trainer, 75 Hard is great for building mental toughness and discipline. By sticking to a strict regimen for 75 days, you train yourself to push through discomfort—key for long-term success. She also points out that the program can help you build healthy habits, like regular exercise, proper hydration, and mindful eating.

Andy Vincent, a strength and conditioning coach, agrees, saying that 75 Medium can help create consistent habits around exercise, hydration, and reading. He compares it to the idea in Atomic Habits of stacking small, healthy habits on top of each other to make positive changes in your life.

Cons:

However, the challenge isn’t all rainbows and sunshine. Dr. Shoaib Malik, MD, a family medicine specialist, warns that 75 Hard’s strict rules can lead to burnout, injuries, and mental health issues for some people. He also raises concerns about the potential for negative body image due to the program’s focus on physical appearance, especially with daily progress photos.

Vincent echoes these concerns. While 75 Medium is more flexible, he notes that it can still be overwhelming for some people, especially if their current lifestyle doesn’t align with the challenge’s demands. He also points out that the program doesn’t offer much actual guidance, leaving people to figure out the best approach to nutrition and fitness on their own. This can lead to poor dietary choices or even overtraining. As for the progress photos, they might encourage an unhealthy obsession with appearance, potentially leading to body dysmorphia.

The Verdict

At the end of the day, it’s all about what works for you. While 75 Medium and 75 Hard could help some people adopt healthier habits, they may not be the right fit for everyone. Both programs emphasize things like hydration, exercise, and personal development, which are undeniably important. But trying to maintain the same rigid routine for 75 days could cause burnout—especially when life gets in the way.

The all-or-nothing mindset of these challenges can also be problematic, particularly for those with a history of disordered eating or unhealthy relationships with exercise. Plus, you don’t need to commit to something as intense as 75 Hard to build mental toughness or improve your health. Sometimes, a more flexible approach works best.

Instead of diving straight into the deep end, consider adapting the challenge to fit your needs. Do 30 days instead of 75. Work out for 10, 20, or 30 minutes depending on how your body feels. Make recovery days part of the plan. Listen to your body, adjust your diet when needed, and focus on personal development that actually resonates with you. If 75 Medium or Hard doesn’t speak to you, that’s okay. You can still build mental toughness and pursue wellness without going through the extremes of these fitness trends.

Our recommendation? Find what brings you joy and works for your lifestyle, and take it from there. Whether it’s trying a new type of workout or setting small fitness goals, any progress counts. The key is making your wellness journey work for you, no matter what the latest TikTok challenge says.