Is 75 Hard Worth It? A Trainer’s Honest Take
You’ve probably seen it all over your feed — people posting sweaty selfies, gallon water jugs, reading lists, and progress pics with captions like “Day 43/75. No excuses.”
It’s called 75 Hard, and it’s been picking up serious momentum again in 2024 and 2025 — not just as a fitness trend, but as a full-blown lifestyle challenge.
The program was created by Andy Frisella, an entrepreneur and podcaster known for his tough-love, no-BS approach. He launched 75 Hard in 2019, framing it as a mental toughness challenge, not a weight loss plan — though most people use it for that purpose.
The goal? Push your discipline, prove what you’re capable of, and transform your mindset through a list of strict daily tasks (more on that in a sec). Since then, it’s inspired spin-offs like 75 Soft (a more flexible version) and become a viral staple in the personal development space.
For some, it’s genuinely life-changing. But for others? It’s a fast track to burnout.
So this week, I want to break down what 75 Hard really involves, why it’s trending again, and my honest thoughts on whether it’s actually a smart strategy — or just another extreme approach dressed up as discipline.
Let’s get into it…
What is 75 Hard?
75 Hard is a 75-day mental discipline challenge created by entrepreneur and podcaster Andy Frisella. While it's often seen as a fitness program, Frisella describes it as a “mental toughness” challenge — designed to build grit, confidence, and consistency through non-negotiable daily actions.
Here’s what it includes:
✅ Two 45-minute workouts every day (one must be outdoors)
✅ Follow a strict diet (your choice — but no alcohol or cheat meals)
✅ Drink 1 gallon of water per day
✅ Read 10 pages of nonfiction or personal development
✅ Take a daily progress photo
❌ Break any rule = start over at Day 1
Though not officially marketed as a fitness program, many people use it to kickstart fat loss, increase energy, and develop better habits. And it can work — especially for those who thrive on structure and enjoy intense self-discipline.
Why Is It So Popular?
These kinds of all-or-nothing challenges appeal to people for a few reasons — and the science helps explain why.
Psychologically, challenges like this:
Tap into motivation through novelty and time-bound goals
Create a strong sense of achievement and identity (“I’m someone who finishes hard things”)
Provide external structure when you’re feeling lost, stuck, or inconsistent
Offer a clear and measurable daily checklist, which can feel satisfying and purposeful
For some people — especially those with previous training experience or high baseline motivation — 75 Hard feels empowering. It gives them a sense of control, forward momentum, and a concrete framework to follow when everything else feels chaotic.
Why It’s Made a Comeback in 2025
After years of pandemic disruptions, shifting work routines, and rising mental health challenges, more people are looking for structure and personal challenge again. In 2025, the wellness world has shifted even further toward "discipline over motivation" messaging — and 75 Hard fits that narrative perfectly.
It's also regained popularity thanks to:
Influencers and podcasters revisiting it for the second or third time
A surge in January challenge culture that extended well into the spring and summer
People craving a sense of control and certainty in their daily habits
A general pushback against “soft” or passive wellness trends — many people want to feel like they’re doing something hard
But for many others — especially beginners, busy professionals, or those recovering from burnout — it can quickly become too much. The intensity of two daily workouts, zero flexibility, and the pressure of starting over if you miss one task often leads to frustration, quitting, or feeling like you failed.Why Was 75 Soft Created?
75 Soft was created as a response to this. The concept gained popularity on TikTok after user Stephen Gallagher shared a version that felt more sustainable for everyday life. His version keeps the positive habits of 75 Hard, but with a realistic and compassionate approach to self-improvement.
Here’s what 75 Soft typically includes:
One workout per day (can include strength, walking, yoga, etc.)
Eat well and mindfully — no strict rules or "off-limits" foods
Drink at least 2–3L of water per day
Read 10 pages per day (still a big win!)
Focus on consistency over perfection — if you miss something, you adjust and keep going
The creator designed it to build habits, not just test willpower. And for a lot of people, that’s what’s actually needed. It’s about sustainability, self-respect, and long-term change — not short-term extremes.
The bottom line:
Programs like 75 Hard can work — but often, they work best for people who already have a baseline of discipline and are looking for a challenge. For others, they can unintentionally reinforce all-or-nothing patterns that lead to burnout, guilt, or inconsistency.
That’s why soft, flexible frameworks like 75 Soft exist — to meet you where you’re at, and help you build confidence, consistency, and momentum in a way that actually fits your life.
My perspective as a personal trainer
As a coach, I’m all for commitment, consistency, and doing hard things. But I’m not a fan of all-or-nothing thinking.
The truth is, 75 Hard asks for perfection — not progress. It gives you no room for flexibility, rest, or adapting to real life. And ironically, that’s what makes most people quit their goals in the first place.
Here’s the thing:
Two-a-day workouts every day isn’t realistic for most people
Gallons of water without accounting for individual needs can be overkill
“No cheat meals” can encourage restrictive or disordered eating
No flexibility means one missed step resets everything — which can feel defeating, not empowering
If you’ve struggled with consistency in the past, this challenge might feel exciting at first… but quickly overwhelming.
🧠 75 Hard vs. 75 Soft – What’s the Difference?
75 HARD (Original Version):
2 x 45-minute workouts per day (one must be outdoors)
Follow a strict diet (no alcohol or cheat meals)
Drink 1 gallon (3.8L) of water daily
Read 10 pages of a nonfiction/self-development book
Take a daily progress photo
If you miss anything, you start over at Day 1
75 SOFT (More Flexible Version):
1 structured workout per day
Optional second movement session (walk, yoga, stretching, mobility)
Follow a balanced and sustainable eating plan
Aim for 2–3L of water per day (based on your needs)
Read 10 pages per day
Progress photo is optional (weekly is fine)
Focus is on consistency, not perfection
🏋️♀️ Weekly Workout Example – 75 Hard Style
Monday:
Strength workout (upper body)
45-minute outdoor walk
Tuesday:
Lower body weights or circuits
Outdoor yoga or mobility session
Wednesday:
Full-body HIIT or circuit
Brisk outdoor walk or hike
Thursday:
Strength (push focus)
Core or mobility work outdoors
Friday:
Cardio intervals
Walk with incline outdoors
Saturday:
Full-body strength
Active recovery outdoors (light stretch, walk)
Sunday:
Core and mobility session
45-minute nature walk
💪 Weekly Workout Example – 75 Soft Style
Monday:
Strength training (full body or upper)
Optional: 20-min walk or mobility
Tuesday:
Pilates or dumbbell circuit
Optional: gentle yoga (10–15 min)
Wednesday:
Restorative yoga or active recovery
Optional: walk and stretch outdoors
Thursday:
Lower body strength
Optional: foam rolling or stretching
Friday:
Zone 2 cardio (walk, cycle)
Optional: breathwork or posture drills
Saturday:
Core + glute activation workout
Optional: hike or long walk
Sunday:
Active rest day
Optional: light mobility or mindful movement
Want to follow a version that fits your goals and lifestyle?
You don’t need to go extreme to build discipline — you just need a structure you can stick to.
So... should you do it?
It depends.
If you're experienced, mentally in a good place, and feel like you need a hard reset — 75 Hard might give you a short-term boost. Some people love the structure, the challenge, and the sense of accomplishment that comes from sticking to something difficult.
But most people don’t need more rules.
They need better strategies — ones that support their nervous system, their lifestyle, and their long-term goals.
You can absolutely get stronger, healthier, and more confident without going to extremes.
💡 In fact, research shows that building a habit isn’t about intensity — it’s about consistency + repetition over time. A 2009 study from University College London found that it takes an average of 66 days for a new behavior to become automatic, and that missing a day or two doesn’t erase progress — what matters most is returning to the habit. (Source)
When we follow rigid programs and fail — especially if the rule is “start over at Day 1” — it triggers what’s called the “what-the-hell effect” (yes, that’s a real term in psychology). Essentially, your brain interprets one slip-up as total failure, and motivation drops. This creates a loop of all-or-nothing thinking, which is one of the biggest barriers to long-term behavior change.
On the flip side, when we create systems that support small wins, our brain releases dopamine — reinforcing the behavior and making us want to repeat it. This is how real, lasting change happens: not through willpower alone, but by creating a feedback loop that feels good to stick with.
Hope that helps,
Happy Exercising!
Robyn
References
Lally, P., van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2009). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674
Gardner, B., Lally, P., & Wardle, J. (2012). Making health habitual: The psychology of ‘habit-formation’ and general practice. British Journal of General Practice, 62(605), 664–666. https://doi.org/10.3399/bjgp12X659466
Baumeister, R. F., Heatherton, T. F., & Tice, D. M. (1994). Losing control: How and why people fail at self-regulation. Academic Press.
Herman, C. P., & Polivy, J. (1984). A boundary model for the regulation of eating. In A. J. Stunkard & E. Stellar (Eds.), Eating and its disorders. Raven Press. (Introduces the "what-the-hell effect")
Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House. (Popular science reference for habit loops and cue–routine–reward cycles)
Wood, W., & Rünger, D. (2016). Psychology of habit. Annual Review of Psychology, 67, 289–314.
https://doi.org/10.1146/annurev-psych-122414-033417