75 Hard Alternatives: Sustainable Wellness Challenges

The 75 Hard Challenge has helped many people, but its extreme requirements aren't right for everyone. If you're looking for transformative challenges without the risks of overtraining or restrictive eating, here are the best alternatives.

Why Look for Alternatives?

The 75 Hard Challenge has some concerning elements:

• Two daily workouts can lead to overtraining and injury
• Zero flexibility promotes all-or-nothing thinking
• Mandatory restart rule can be psychologically harmful
• No rest days ignores recovery science
• Strict diet rules can trigger disordered eating

Alternatives offer transformation while respecting your body and mental health.

Top 75 Hard Alternatives

1. 75 Soft Challenge (Recommended)

The most popular alternative, 75 Soft maintains the transformative structure while removing harmful elements.

Daily requirements:

• One 45-minute workout (active recovery allowed)
• Eat a healthy diet (flexibility allowed)
• Drink 3 liters of water
• Read 10 pages of non-fiction

Key differences:

• One workout instead of two
• Occasional treats and alcohol allowed
• No restart if you miss a day
• Active recovery days encouraged

Best for: Most people seeking sustainable lifestyle change

2. 75 Medium Challenge

A middle ground between 75 Soft and 75 Hard.

Daily requirements:

• One 45-minute workout (one outdoor workout per week required)
• Follow a specific diet plan (one treat meal per week allowed)
• Drink 1 gallon of water
• Read 10 pages of non-fiction

Key differences:

• More structure than 75 Soft
• Less extreme than 75 Hard
• Weekly flexibility built in

Best for: Those who want more structure than 75 Soft but find 75 Hard too extreme

3. Live Hard (75 Hard Creator's Full Program)

Andy Frisella's complete year-long program that includes 75 Hard.

Structure:

• Phase 1: 75 Hard (75 days)
• Phase 2: Phase 1 (30 days)
• Phase 3: 75 Hard again (75 days)
• Phase 4: Phase 1 final (30 days)

Additional requirements in later phases:

• 5-minute cold shower
• 3 critical tasks per day
• Random acts of kindness

Best for: Those who complete 75 Hard and want continued structure (not for beginners)

4. 30-Day Challenges

Shorter duration for those unsure about 75-day commitment.

Popular options:

• Whole30 (diet focused)
• 30-day yoga challenge
• 30-day no alcohol
• 30-day fitness challenges

Best for: Beginners or those wanting to test commitment before longer challenges

5. James Clear's Habit Approach

Based on "Atomic Habits" principles—focus on systems, not goals.

Philosophy:

• Start with habits so small you can't fail
• Focus on identity change ("I am a person who exercises")
• Stack new habits onto existing ones
• Never miss twice (not "never miss at all")

Best for: Those who've struggled with all-or-nothing approaches

6. Custom Wellness Challenge

Design your own challenge based on your specific needs.

Framework:

1. Choose 3-5 daily habits that matter to you
2. Set a reasonable duration (30, 60, or 75 days)
3. Build in flexibility (allow 1-2 "off" days per week)
4. Define your "why" clearly
5. Track consistently but forgive yourself

Best for: Those with specific health goals or limitations

Comparison Table

How to Choose Your Challenge

Consider Your Experience Level

• Beginner: 30-day challenge or 75 Soft
• Intermediate: 75 Soft or 75 Medium
• Advanced: 75 Medium or (carefully) 75 Hard

Consider Your Schedule

• Very busy: 75 Soft (one workout, flexible eating)
• Moderate flexibility: 75 Medium
• Highly flexible: Any option

Consider Your History

• Previous ED or disordered eating: 75 Soft with emphasis on gentle nutrition
• Injury history: 75 Soft with emphasis on recovery
• All-or-nothing tendencies: 75 Soft or habit-based approach

Consider Your Goals

• Sustainable lifestyle change: 75 Soft or habit approach
• Mental toughness focus: 75 Medium or (carefully) 75 Hard
• Testing commitment: 30-day challenge

Our Recommendation

For most people, 75 Soft is the ideal alternative to 75 Hard. It provides:

• Structure — Clear daily tasks to follow
• Challenge — 75 days is still a significant commitment
• Sustainability — Habits you'll actually keep
• Safety — No overtraining or restrictive eating
• Flexibility — Real life happens

The goal isn't to survive 75 days of punishment. The goal is to become the healthiest, happiest version of yourself—and keep being that person after the challenge ends.

Ready to start? Download the 75 Soft app to track your journey with milestone celebrations, mood tracking, and complete privacy.