75 Soft vs 75 Hard: Which Challenge Is Right for You?

Both the 75 Soft and 75 Hard challenges have transformed countless lives, but they take very different approaches. This comprehensive comparison will help you choose the path that fits your lifestyle, goals, and current fitness level.

Quick Comparison

The 75 Hard Challenge: Overview

Created by entrepreneur Andy Frisella, 75 Hard is designed as a "mental toughness program," not just a fitness challenge. The philosophy is that by completing extremely demanding tasks daily with zero flexibility, you build iron discipline and self-belief.

75 Hard Daily Requirements

1. Two 45-minute workouts — One MUST be outdoors, regardless of weather
2. Follow a strict diet — Zero alcohol, zero cheat meals, no exceptions
3. Drink one gallon of water — Approximately 3.8 liters
4. Read 10 pages — Must be non-fiction/self-improvement
5. Take a progress photo — Daily documentation

The Restart Rule

The defining characteristic: miss ANY task, even partially, and you restart from Day 1. Drank one beer at a wedding? Day 1. Only did 44 minutes of your workout? Day 1. Forgot your photo? Day 1.

The 75 Soft Challenge: Overview

The 75 Soft Challenge emerged as a sustainable alternative that maintains the transformative aspects while removing elements that can lead to burnout, injury, or disordered behaviors.

75 Soft Daily Requirements

1. One 45-minute workout — Any activity, indoor or outdoor
2. Eat a healthy diet — With flexibility for occasional treats
3. Drink 3 liters of water — Approximately 100 oz
4. Read 10 pages — Non-fiction or self-improvement

Flexibility Built In

• Active recovery days are allowed and encouraged
• Alcohol is permitted on social occasions (in moderation)
• If you miss a day, you continue on—no restart required
• No mandatory progress photos

Who Should Choose 75 Hard?

Ideal Candidates

• Experienced fitness enthusiasts already comfortable with high training volumes
• Those with flexible schedules who can accommodate two daily workouts
• People seeking extreme accountability who thrive under strict rules
• Individuals without history of disordered eating or exercise addiction
• Those with outdoor access year-round for mandatory outdoor workouts

Red Flags (Consider 75 Soft Instead)

• History of eating disorders or unhealthy relationship with food
• Prone to injury or currently recovering from injury
• Demanding work schedule with limited flexibility
• New to fitness or returning after extended break
• Living in extreme weather climates
• Caring for young children or others with unpredictable schedules

Who Should Choose 75 Soft?

Ideal Candidates

• Beginners to intermediate fitness enthusiasts
• Busy professionals with demanding schedules
• Parents juggling family responsibilities
• Anyone seeking sustainable lifestyle changes
• Those who've struggled with all-or-nothing approaches before
• People focused on long-term health over short-term transformation

75 Soft Is Still Challenging

Don't mistake "soft" for "easy." Completing any task daily for 75 consecutive days requires serious commitment. The difference is in sustainability, not difficulty.

Results Comparison

Physical Results

Both challenges deliver physical transformation when followed consistently:

75 Hard typically shows:

• More dramatic short-term physical changes (due to higher training volume)
• Significant water weight fluctuations
• Potential for overtraining if not careful

75 Soft typically shows:

• Steady, sustainable physical progress
• Better recovery and adaptation
• Lower injury risk
• Changes that persist long-term

Mental Results

75 Hard builds:

• Extreme discipline through rigid rules
• Confidence from completing difficult tasks
• Potential for perfectionist tendencies

75 Soft builds:

• Sustainable self-discipline
• Healthy relationship with habits
• Flexibility and self-forgiveness
• Long-term habit formation

Health Professional Perspectives

Many health professionals express concerns about 75 Hard:

• Two daily workouts can lead to overtraining, especially without recovery days
• No cheat meals for 75 days can promote unhealthy relationships with food
• The restart rule can be psychologically damaging
• Mandatory outdoor workouts in extreme weather pose safety risks

75 Soft addresses these concerns while maintaining the transformative core of daily commitment to health habits.

Making Your Decision

Choose 75 Hard If:

• You're an experienced athlete looking for a mental challenge
• You have time flexibility for two daily workouts
• You respond well to strict, black-and-white rules
• You have no history of disordered eating or exercise
• You want dramatic short-term transformation

Choose 75 Soft If:

• You want sustainable lifestyle changes
• You have a busy schedule or family obligations
• You're new to fitness or building habits
• You want to develop a healthy relationship with food and exercise
• You've struggled with all-or-nothing approaches before
• You value long-term results over short-term intensity

Our Recommendation

For most people, 75 Soft is the better choice. It builds the same core habits—daily exercise, healthy eating, hydration, and personal growth—without the risks of overtraining, disordered eating patterns, or psychological harm from the restart rule.

The goal isn't to survive 75 days of punishment. The goal is to build habits that improve your life forever. 75 Soft accomplishes this while respecting your body, your schedule, and your mental health.

Ready to start your 75 Soft journey? Download the 75 Soft app to track your progress with beautiful animations, milestone celebrations, and a private, offline-first experience.