75 Hard Vs. 75 Soft: Which 75-Day Challenge Is Right for You?

11 जून, 2025

Written by: Activ Living Team

Author Name: Team Activ Living
Description: Activ Living Community is your trusted source for expert-backed health content on fitness, nutrition, lifestyle conditions, mental health and more. We are a team of passionate storytellers who aim to help you stay up to date with the latest science-backed health tips & trends. Powered by Aditya Birla Health Insurance, we want to empower you to lead healthier lives. Know more

प्रकाशन की तारीख: 11 जून, 2025
4 मिनट में पढ़ें

Let’s be real—we all love a good challenge that promises transformation. Enter: 75 Hard और 75 Soft—two wellness programs that have taken the internet by storm.

If you’ve heard people talk about going “75 Hard” or “starting 75 Soft” and wondered what all the fuss is about (and whether it’s for you), we’ve got you covered. Let’s break it down in a way that actually makes sense—no fluff, no judgment, just facts and friendly advice.

What’s the deal with 75 Hard?

Picture this: a no-compromise, all-or-nothing challenge that pushes your mental and physical limits every single day for 75 days straight. That’s 75 Hard in a nutshell.

It was created in 2019 by entrepreneur Andy Frisella, who calls it an “Ironman for your brain.” So yes—it’s not just about six-pack abs; it’s about mental toughness, grit, and self-discipline.

The non-negotiables (Every. Single. Day.):

Follow a strict diet—your choice, but zero cheat meals and no alcohol.
Two 45-minute workouts, and one must be outdoors (rain or shine).
Drink 4 liters (1 gallon) of water.
Read 10 pages of a non-fiction/self-help book.
Take a progress photo दैनिक.
Miss even one task? Start over from day 1 No mercy.

Yep, it’s intense. And honestly, not for the faint of heart (or for beginners). But if you thrive on structure and want to go all in, this might be your kind of mental boot camp.

Enter: 75 Soft – The kinder, gentler one

Now, if reading that list made your muscles ache and your schedule cry, say hello to 75 Soft—a more realistic and beginner-friendly version of the challenge.

It keeps the same 75-day structure but focuses on building healthy, sustainable habits rather than pushing your limits to the edge.

The 75 Soft Rules:

One 45-minute workout per day—can be anything from weightlifting to walking or yoga.
Follow a balanced diet, but the occasional treat is okay.
Drink 3 liters of water दैनिक.
Read 10 pages of any book—not just self-help (yes, even fiction counts!).
Progress photos? Totally optional.
Miss a day? No need to restart. Just pick up where you left off.

Basically, it’s the kind of wellness challenge that fits into real life—work stress, family dinners, rainy days, and all.

Head-to-head: 75 Hard vs. 75 Soft

Aspect	75 Hard	75 Soft
वर्कआउट	2 x 45 mins (1 outdoors)	1 x 45 mins (any activity)
आहार	Very strict, no cheats, no alcohol	Balanced with occasional indulgences allowed
पानी की मात्रा	4 liters	3 liters
पढ़ाई	10 pages of self-help/educational only	10 pages, any genre
Progress Photos	Mandatory daily	Optional
फ्लेक्सिबिलिटी	Zero—miss a day and start over	Flexible—no restarts
Main Focus	Mental toughness and discipline	Sustainable wellness and habit-building

So… Which one should you try?

Let’s keep it simple:

Try 75 Hard if you:

Love structure and high-level challenges.
Want to push yourself both physically and mentally.
Can commit to a rigid routine for 75 days (with no exceptions).
Don’t mind skipping social events or adapting your life to fit the rules.
Are already reasonably fit and healthy (and your doctor agrees).

Try 75 Soft if you:

Want to build good habits without burning out.
Are new to fitness or getting back into a routine.
Prefer flexibility over rigidity.
Have a busy schedule but still want to prioritize wellness.
Value balance and mental health just as much as physical health.

What do the experts say?

Most health and fitness pros agree: 75 Soft is more sustainable. It allows for rest, balance, and realistic expectations—which means you’re more likely to stick with the healthy habits even after the 75 days are up.

As for 75 Hard? While it can be incredibly motivating and transformative for some, it’s not backed by science and may increase the risk of burnout or injury if done without caution.

Pick progress over perfection

Whether you go Hard, Soft, or create your own version, the real goal here is self-improvement. It’s not about being perfect—it’s about showing up, learning about yourself, and building a version of wellness that sticks.

So don’t stress over which challenge is “better.” Instead, ask yourself:

What fits my life right now?
What will help me feel stronger, more confident, and more balanced?

That’s your answer.

Now, tell us—are you Team 75 Hard or Team 75 Soft?

Key Takeaways

75 Hard involves adhering to a strict diet, completing two 45-minute workouts, and consuming 4 litres of water each day.
On the other hand, 75 Soft includes one 45-minute workout, adhering to a balanced diet, and consuming 3 litres of water daily.
Consider trying 75 Hard if you enjoy structure and demanding challenges.
Conversely, consider trying 75 Soft if you wish to develop healthy habits without experiencing burnout.

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on पोषण, फिटनेस, सचेतन, और लाइफस्टाइल से जुड़ी बीमारियां like Asthma, Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruat ABHI karo.

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What’s the deal with 75 Hard?

The non-negotiables (Every. Single. Day.):