What is the 75 Hard challenge? A doctor’s take on the fitness trend

The appeal of a fresh start is especially strong around the New Year. Yet studies suggest that nearly 80% of people who make New Year’s resolutions abandon them by January 19. That doesn’t seem to stop people from trying new and sometimes extreme things out, though. 

This year, a lot of people are taking part in a challenging program called 75 Hard.

It has become popular on social media and wellness blogs, accompanied by dramatic before-and-after photos and claims of life-changing results. Andy Frisella, the creator of 75 Hard, describes his program as designed to build “mental toughness.”

Why is it called 75 Hard? For 75 days, participants must complete five non-negotiable daily tasks, and if they miss a day, they have to start the program over from day one.

Is this a good way to stick to your health resolutions? Let’s break down what it really entails, the potential risks, and whether it’s worth your time and energy. Dr. Karen Mann, MD, Noom’s Medical Director, will share her expert tips for safety and reaching your health goals. 

What is 75 Hard? The rules

To successfully complete the 75 Hard challenge, you must follow these rules daily, or start over from the beginning:

1. Follow a diet of your choosing.
   • Choose any structured diet to follow (like paleo or the Mediterranean diet).
   • Commit to this chosen diet for the full 75 days.
   • There are no “cheat meals” or “cheat days.”
   • You must consume no alcohol.
2. Exercise twice a day for 45 minutes each.
   • The two workouts must be separated by several hours (usually three).
   • Must do one outdoor workout once a day, regardless of the weather.
3. Drink one gallon (about 140 ounces) of water per day.
4. Read 10 pages of a book.
   • Must be non-fiction (like historical, self-help, or educational).
   • Must be a real book, not an e-book or audiobook.
5. Take a picture every day to track your progress.
   • You’ll have before and after pictures and documentation of your 75 Hard results
6. Start over if you miss a single day or task.

Why is 75 Hard popular?

If you’re wondering why someone would want to do this intense challenge, here are some common reasons:

• Accountability and structure: 75 Hard gives you a checklist that holds you to specific rules without having to come up with them on your own.
• Mental toughness appeal: It’s marketed as a way to “level up your discipline” in life, not just fitness.
• New Year’s resolutions: When motivation is high, typically in the new year, 75 Hard offers a way to join others who are doing the same.
• Sense of accomplishment: It can feel good to have a goal and achieve it. 

Does 75 Hard work?

It depends. There is no data about how many people complete the 75 Hard challenge. What we do know is that it can be hard to achieve. 

“Making it through the 75 days is an accomplishment in itself, but what we often see is that maintaining those changes afterward can be just as challenging,” says Dr Mann. “Research shows that these intense periods of exertion are less likely to promote long-term change.”

Why the 75 Hard rules might be difficult to maintain 

Restriction often doesn’t lead to success

In long-term weight loss research, restrictive diets and a limited focus on long-term lifestyle changes usually don’t lead to long-term results. Lasting weight loss requires a holistic approach that prioritizes your individual needs.

The Noom take: Noom promotes moderation over restriction; you should be able to enjoy a slice of cake and still stay on track. Sustainable habits should fit your life, not the other way around.

Unsustainable methods can lead to quick weight regain 

Research shows that more than 80% of people who lose weight end up regaining it within five years, often because short-term approaches simply don’t last.

Dr. Karen Mann explains: “When people rely on methods that aren’t sustainable, like overly restrictive diets or intense short-term plans, they often slip back into old habits once the program ends. That’s when weight regain happens. True, lasting weight loss comes from developing habits and strategies that fit into your real life, not ones that feel impossible to maintain.”

The Noom take: Lasting change doesn’t come from extreme challenges or quick fixes—it comes from habits you can actually maintain. Programs like 75 Hard might promise fast results, but Noom focuses on progress you can sustain long after the challenge ends.

Motivation works best when it comes from within

A study found that people who rely on extrinsic motivation, like completing a challenge, posting progress photos, or gaining social media validation, are less likely to maintain new habits once the external rewards disappear. That’s why programs like 75 Hard can feel powerful in the moment but difficult to sustain long-term. Once the challenge ends, so does the external push.

The key is shifting to intrinsic motivation—doing something because it genuinely makes you feel good, boosts your energy, or helps you see real progress in your health and mindset.

The Noom take: Use the 75-day challenge as a testing ground to notice which habits actually improve how you feel. Then, bring those forward in a sustainable, flexible way that fits your life—not just for the duration of the challenge.

Is the 75 Hard challenge safe?

Dr. Mann warns that the challenge’s strict rules might pose risks:

It could lead to overtraining and injury

Demanding two 45-minute workouts every single day without a rest day is potentially unsafe. “Pushing your body too hard without enough rest can lead to overuse injuries like stress fractures, Achilles tendonitis, or shin splints. These are common issues among people who suddenly ramp up running, weight training, or high-intensity workouts without adequate recovery time,” she says.

It might promote overly restrictive eating habits

The challenge’s restrictive elements, like a highly strict diet with zero “cheat meals,” plus daily progress photos, can be incredibly difficult. “For anyone with a history of disordered eating or body image issues, this pressure can seriously affect their mental and physical health,” warns Dr Mann.

It might cause electrolyte imbalances

Drinking a full gallon (128 ounces) of water daily might be excessive. Dr Mann explains that “for those with pre-existing heart or kidney conditions, this level of water intake can even be dangerous, risking a condition called hyponatremia (dangerously low sodium levels).”

It promotes perfectionism and unsustainable ideals

The high-stakes rule of “perfection or restart” can quickly shift your focus from genuine well-being to pure compliance. This constant pressure can foster an unhealthy obsession with the rules rather than helping you build sustainable, healthy habits. 

“If this intense 75-day period isn’t right for you, I suggest focusing on microhabits. Some other ideas are swapping one sweetened drink for water daily, taking a walk every day, and early light exposure during the winter. These are gentler options that allow for consistency and flexibility,” says Dr. Mann. “Building up success over time rather than setting an unrealistic standard of perfection is more likely to motivate you, leading to long-term results.”

If you are thinking about trying a challenge like 75 Hard, consult a healthcare professional, especially if you have underlying health conditions. 

Ways to make 75 Hard work for you

If you’re drawn to the 75 Hard challenge—or just want to use it as inspiration—you can absolutely make it work for you, not against you. The key is to focus on what the challenge teaches you about consistency, motivation, and mindset, rather than treating it as an all-or-nothing lifestyle.

Here’s how to do it the healthy way:

1. Frame it as a “jumpstart,” not a permanent lifestyle: Think of 75 Hard as a reset—a way to build momentum and prove to yourself what’s possible. But once those 75 days are up, shift your focus to creating more balanced, sustainable habits. That’s where real, lasting change happens.
2. Clarify your “why”: Are you doing it to feel healthier, stronger, or more confident? Or is it for social media validation or external praise? When your motivation comes from within, you’re more likely to keep showing up even after the challenge ends.
3. Allow adaptations: If your recovery, sleep, or energy start to suffer, that’s a signal, not a setback. Instead of quitting altogether, scale back the intensity or swap a hard workout for a walk or stretch session. 
4. Focus on microhabits, not massive overhauls: Big changes are exciting, but small, repeatable actions are what last. Start by adding one or two habits (like increasing your daily movement or drinking more water) and build from there. Over time, those small shifts compound into a real transformation. 
5. Plan for life interruptions: No one’s life runs perfectly for 75 days. Work trips, family demands, or unexpected stressors will happen. Decide ahead of time how you’ll adapt—maybe you’ll shorten workouts, pack healthy snacks, or focus on hydration when you’re traveling.
6. Have a post-75 plan: Before the challenge ends, decide what comes next. Which habits made you feel your best? Which felt unsustainable? Use that insight to design a flexible plan you can maintain long after day 75, because success isn’t about completing a challenge, it’s about building a lifestyle you can live with.

“If you decide to take on the challenge, focus on what you learn about your habits and discipline, and find ways to incorporate those lessons into your everyday lifestyle for long-term success,” says Dr. Mann.

75 Hard modifications and variations: 75 medium and 75 soft

Another way to make the necessary adjustments is to try one of the popular, less restrictive variations, the 75 medium challenge or the 75 soft challenge. 

75 Medium challenge

75 Medium is a more balanced version of the intense 75 Hard challenge, designed to promote consistency without burnout. It keeps the spirit of daily discipline, like exercising, eating well, and reading, but allows for more flexibility and rest. The goal is to build healthy habits that fit real life, not just power through 75 days of perfection.

Typical 75 Medium rules include:

1. One 45-minute workout per day (rest days allowed)
2. Follow a balanced diet—no extreme restrictions
3. Drink half your body weight in ounces daily
4. Read 10 pages of a non-fiction or self-improvement book
5. Take a daily progress photo
6. Avoid alcohol for the duration of the challenge

75 Soft challenge

75 Soft is an even gentler version of the 75 Hard challenge, focused on building healthy routines at a comfortable pace. It emphasizes consistency and gradual improvement rather than strict rules or intensity. The goal is to create lasting habits that feel achievable in everyday life.

Typical 75 Soft rules include:

1. One 45-minute workout per day and one rest day
2. Follow a generally healthy, flexible diet
3. Drink plenty of water daily (e.g., 6 to 8 cups)
4. Read a few pages of a book or listen to a short educational podcast daily
5. Take a weekly progress photo or note of your habits
6. Limit, but don’t necessarily eliminate, alcohol or indulgences

Here are the major differences between the three challenges:

Challenge	Workouts	Water (daily)	Diet & alcohol	Flexibility
75 Hard	2 workouts per day, 45 minutes each (one must be outdoors); no rest days	1 gallon (128 oz / 3.8 L)	Follow a structured diet with no cheat meals and no alcohol	If you miss any task, restart from Day 1
75 Medium	1 workout per day, 45 minutes; optional light movement on rest days	Half your body weight in ounces	Follow a diet of your choice with no cheat meals and no alcohol	If you break a rule, most Medium versions still ask you to restart
75 Soft	1 workout per day (45 minutes), plus one active rest day per week	Hydrate with intention, typically 6-8 cups (48-64 ounces)	Eat balanced and minimize junk; occasional alcohol allowed	If you miss a task, simply continue the next day—no restart required

Frequently asked questions about 75 Hard

Is 75 Hard unhealthy?

The 75 Hard challenge can be unhealthy for people prone to disordered eating or those with underlying medical conditions. For healthy individuals, the potential for injury and mental burnout from the all-or-nothing approach is something to keep in mind.

What is the diet for 75 Hard?

The 75 Hard diet is any diet that you choose, but once chosen, the rules are:

• You must stick with it perfectly for 75 days.
• You have to restart the entire program if you have one meal that isn’t following your chosen diet (no “cheat days”).
• No alcohol is allowed.

What’s the difference between 75 hard vs 75 soft?

The main difference between 75 hard vs 75 soft is flexibility. 75 Hard requires two 45-minute workouts (one outside), a gallon of water, and zero cheats/alcohol, and missing one task means restarting. 75 Soft requires one 45-minute workout (with a weekly rest day allowed), 6 to 8 cups of water daily, permits social drinking, and you don’t need to restart if you don’t follow all the rules. 

The bottom line: 75 Hard might be too extreme 

While the 75 Hard challenge can deliver a powerful boost in mental toughness and fast short-term results, its extreme, all-or-nothing structure makes it unsustainable and potentially unsafe. If the challenge works for you and you can do it safely, great! If you need a more flexible option, that’s also perfectly fine.

Whatever you choose, dieting and weight loss aren’t as simple as following a set of strict, inflexible rules. It’s unrealistic to demand perfection—never taking a day off from intense exercise or always having the time to balance every rule during a busy life. Focus on small, realistic changes that work with your lifestyle and goals.

If you want help maintaining these changes long after January, Noom can support you with personalized tracking, daily coaching, and science-backed strategies. With Noom’s new free version, you can begin building microhabits that last with food logging, a step counter, tailored guidance, and more. Download Noom now to see all of our new features on iOS & Android.