'75 Hard is more than a training programme... it changed my life'
Go on TikTok and Instagram and it's clear 75 Hard is the ultimate challenge of 2025. It has taken the fitness world by storm with thousands documenting their journey on social media. But is this intense fitness programme really everything it's cracked up to be?
With its strict daily requirements, 75 Hard promises not only a complete physical transformation but a complete upscale in mental toughness.
Originally started by fitness podcaster and entrepreneur Andy Frisella, this intense programme demands participants stick to a strict regime to reap the benefits.
The rules of the challenge aim to test and improve discipline, commitment and endurance.
How? By obeying a detailed set of guidelines: two 45-minute workouts (one outside), a diet plan free from alcohol and cheat meals, reading 10 pages of a nonfiction book, drinking a gallon of water a day and taking a daily progress photo.
For so many 75 Hard has become a staple in their fitness journey, helping them push beyond their limits. But with all of this said: does 75 Hard truly lead to lasting transformation, or is it just another momentary trend?
Those who have completed the challenge often emerge with improved fitness, weight loss and even a new reading habit.
And TikTok and Instagram are filled with people documenting their challenge, providing and influencing the viewer with dramatic before and after shots and DITL (day in the life) videos.
Social media is the prominent reason for the rising popularity of the trend, with viral videos and accounts dedicated to the progress.
Accounts like that of fitness influencer named Hailey Hinz.
Based in Wisconsin USA, Hailey’s content is heavily based around fitness, gym, cooking as well as her 75 Hard journey, in which she talks about taking habits from into her everyday life.
"Many people get burnout after finishing a mentally demanding challenge, but I found myself through the challenge and only learned more after it finished because I maintained the habits," said Hayley, who posts under the @haileywhooo handle.
"I completely understand that not everything is a one shoe fits all.
"Someone else might’ve hated their experience with 75 Hard but loved something else.
"I think what’s most important is to get the staples in your routine. Whole foods, movement, quality sleep and drink a lot of water.
"Celebrate the small wins and keep the take it one day at a time mentality. It’s a long time, but it takes a lot of repetition to create change and new habits."
For some, the sacrifices are too much.
But, keen to join the trend, they take part in modified, easier versions.
Despite the growing popularity of 75 Hard, many people are put off the challenge by the strict list of rules and lack of time that they can offer to the challenge, several alternatives have been created.
For those who are looking to invest more time in their fitness but do not know where to start, 75 Hard has two sisters in 75 Medium and 75 Soft.
While both alternatives are not officially registered fitness programmes, both terms are used informally to describe a modified version of the original challenge.
As stated on the tin, 75 Soft is a modified, much more relaxed version of 75 Hard and offers a less intense approach while still being able to build healthy habits.
The soft version reduces the water intake and reading habits to what feels manageable to you and reduces the workouts to only one 45-minute workout per day and allows for one active rest day.
You are still encouraged to follow a diet however you can drink alcohol and include cheat meals in your diet.
75 Medium is again a more accessible version of 75 Hard, aiming to add a slight flexibility to the original while keeping the key elements that lead to mental and physical development.
Changes include adding rest days to help those with busy schedules, being able to include cheat meals and alcohol upon special occasions for a more balanced approach to nutrition and dropping to one 45-minute workout per day.
So, while 75 Hard has gained heavy attention for its intense approach to personal growth, it is not the only path to lead you to discipline, fitness and mental toughness.
The key takeaway from this is that personal growth does not need to fit into a one-size-fits- all-mold but it is important to choose to better your lifestyle in a way that is both manageable and achievable to you personally.
Charlotte Surridge is a 22-year-old girl from northern England. She is currently on day 52 of 75 Soft and documents her progress every day through TikTok.
I spoke to her about why she chose the alternative version of the challenge over the original and the impact it has had on her thus far.
She said: “I found 75 Hard unrealistic since I work 8:30-5:30 every day, most of the time I still do 2 workouts a day as I go to the gym and then I walk the dog.
“As well as this I’m only 22 so 75 days of no drinking just sounds extremely boring, I still wanted the flexibility to have a few drinks on a social occasion, so this challenge fit my lifestyle better.
"I would tell anyone considering it to just to do it, it’s so worth it, it changed my life.
"It makes you feel so structured, and I feel loads more awake and its really interesting to find other activities to do that don’t involve alcohol”
@charlottesurridge Day 26/75 soft ✨🥗🎀
♬ original sound - Charlotte Surridge
Social media negativity
While 75 Hard has been praised for its commitment to improving mental toughness, discipline and fitness, it has also faced heavy criticism on social media.
The challenges strict rules struggle to cater to those who have busy schedules or medical conditions that are not accounted for, leading to concerns over unrealistic expectations.
The two-workout rule in particular is both physically and mentally demanding and has been known to cause burnout for those not accustomed to that level of exercise.
For some, the intense physical requirements can lead to over-training, injury or exhaustion.
Many participants feel as though they are sacrificing too much of their physical energy, which ultimately affects other parts of their lives including socializing, family and work commitments.
Additionally, the challenge has been criticized for not being suitable for everyone. Not all individuals who commit to the challenge have the same level of fitness, lifestyle, or health conditions, making the challenge difficult or even unsafe for some.
But for those who can, many swear by the results. And, incredibly, those benefits may be much more than physical and mental improvements - with claims 75 Hard can increase women's fertility.
Dr Steven Palter, a popular fertility specialist with 215.8k followers on TikTok, highlighted several ways in which the components of 75 Hard may have a positive impact on fertility, particularly for those with conditions such as PCOS (polycystic ovaries).
From the importance of hydration to the benefits of regular exercise and stress reduction, Dr Palter explained how the challenge's elements can support reproductive health.
@stevenpaltermd #stitch with @kaylahunt_ #75hard can help get you #pregnant especially if you have #pcos #infertility #ttc #foryour #ivf #xyzcba ♬ original sound - allofmyfavoritethings_
Many fitness trends have come and gone over the years, with many losing their momentum. So it remains to be seen what future 75 Hard has.
But for those whose lives have been transformed by the training programme, it's clear it's more than a viral video.
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