What Is The 75 Day Hard Challenge?
The 75 Hard Challenge is a mental toughness program designed to push individuals beyond their perceived limits. Created by entrepreneur and fitness enthusiast Andy Frisella, this 75-day regimen isn’t just about physical transformation—it’s about mental discipline, resilience, and developing habits that lead to long-term success. Unlike traditional fitness programs that focus solely on weight loss or muscle gain, the 75 Hard Challenge is structured to build mental grit, self-control, and consistency.
The premise of the challenge is straightforward: follow a strict set of rules for 75 consecutive days. There are no rest days, no cheat days, and absolutely no compromises. If you break even one rule, you must start over from day one. This “all or nothing” approach forces participants to develop unshakable discipline and accountability. While the challenge has gained immense popularity, it’s also notorious for its difficulty. Many people attempt it, but only a fraction successfully complete the full 75 days without failing.
The 75 Hard Challenge is not just about transforming your body; it’s about transforming your mindset. It forces you to adopt new habits that can lead to a more structured, productive, and resilient life. Whether you’re looking to break bad habits, increase mental fortitude, or simply challenge yourself, this program offers a structured way to push your limits. However, it’s important to recognize that the challenge is intense and requires commitment, consistency, and a willingness to embrace discomfort.
What Are The Rules Of The 75 Day Hard Challenge?
The 75 Hard Challenge follows a strict set of five rules. Each rule must be followed every single day for 75 days. If you fail to complete any of these rules, you must start over from the beginning—there are no exceptions. Let’s break down each rule in detail:
1. Follow a Diet
Participants must commit to a diet of their choosing. This could be a well-known structured diet like keto, paleo, or a clean eating plan, but it must align with personal fitness or health goals. The key is adherence—no cheat meals are allowed. This means no processed junk food, no alcohol, and no deviations. The challenge forces participants to stay disciplined and make conscious choices about their nutrition.
2. Complete Two 45-Minute Workouts Daily
Every day, you must complete two workouts, each lasting at least 45 minutes. One of these workouts must be outdoors, regardless of weather conditions. This rule is designed to instill resilience and discipline, making you adapt to all circumstances. The workouts can be tailored to individual fitness levels—running, weightlifting, yoga, cycling, or even long walks count as long as they meet the time requirement.
3. Drink a Gallon of Water Daily
Hydration is a key component of the challenge. Participants must consume one gallon (3.8 liters) of water every day. This requirement encourages healthy hydration habits, but it also forces you to plan ahead and stay disciplined in your intake. Many people underestimate the challenge of drinking this much water daily, making it a test of commitment just like the other rules.
4. Read 10 Pages of a Non-Fiction Book
Personal development is a major focus of the 75 Hard Challenge. Each day, participants must read at least 10 pages of a non-fiction book that focuses on self-improvement, business, leadership, or a similar topic. Audiobooks do not count—this rule requires physical or digital reading. The goal is to cultivate knowledge, growth, and a mindset of continuous learning.
5. Take a Daily Progress Picture
To track progress, participants must take a daily progress photo. This rule ensures that changes, both big and small, are documented over time. While physical transformation is a byproduct of the challenge, the habit of taking daily photos builds consistency and self-awareness. It also serves as a motivational tool, as many people don’t notice day-to-day changes but see dramatic results over 75 days.
75 Hard Challenge FAQs
Is the 75 Hard Challenge a fitness program?
No, the 75 Hard Challenge is primarily a mental toughness program. While it does involve fitness-related tasks, its main purpose is to build mental resilience, discipline, and consistency. The physical transformations that occur are a byproduct of the strict regimen, but the real goal is to strengthen the mind.
What happens if I miss a day or break a rule?
If you fail to follow any rule—even by accident—you must start over from day one. There are no exceptions. The challenge is designed to be strict because it aims to develop an unbreakable mindset. Skipping a workout, drinking less than a gallon of water, or forgetting a progress photo means you must restart.
Can I modify the rules to fit my lifestyle?
No, modifying the rules defeats the purpose of the challenge. The structure is designed to be non-negotiable to build discipline and mental toughness. If you’re looking for a more flexible program, there are alternative challenges available, but they won’t offer the same level of mental conditioning.
How do I stay motivated during the 75 Hard Challenge?
Staying motivated for 75 days can be tough, but here are some strategies:
- Set clear goals: Know why you’re doing the challenge—whether it’s for discipline, self-improvement, or fitness.
- Have an accountability partner: Doing the challenge with a friend can help keep you on track.
- Plan ahead: Schedule workouts, meals, and reading time in advance to ensure success.
Focus on progress, not perfection: Some days will be harder than others, but sticking with the program is what matters most.
What are the biggest challenges people face?
Many people struggle with the following aspects of the 75 Hard Challenge:
- Time management: Fitting in two workouts, reading, and hydration requires planning.
- Weather conditions: The outdoor workout rule can be difficult in extreme heat, cold, or rain.
- Social pressure: Saying no to cheat meals, alcohol, or missed workouts can be tough in social situations.
- Fatigue and burnout: The intensity of daily workouts and discipline can take a toll, especially in the later weeks.
What are the benefits of completing the challenge?
Successfully completing the 75 Hard Challenge provides multiple benefits:
- Improved mental toughness: You develop an unshakable mindset and resilience.
- Better physical health: Increased fitness levels, improved hydration, and better nutrition.
- Stronger self-discipline: The ability to stick to commitments and push through challenges.
- Increased confidence: The sense of accomplishment after finishing 75 days without failure.
Is the 75 Hard Challenge safe for everyone?
The challenge is intense and not suited for everyone. People with medical conditions, high stress levels, or limited time may find it overwhelming. It’s always best to consult with a healthcare provider before starting any rigorous program.
What Countries Is 75 Hard Available In?
The 75 Hard Challenge is available worldwide, as it is not a structured program requiring a physical location. Anyone with access to the internet can learn about and participate in the challenge. Major countries where the challenge has gained significant popularity include:
- United States
- Canada
- Australia
- New Zealand
- United Kingdom
- Germany
- Sweden
- Denmark
- Norway
- South Africa
Because the challenge relies on self-discipline and personal adherence to the rules, it can be followed by anyone, anywhere in the world. With social media and online communities, participants can connect with others globally, share progress, and stay accountable throughout the 75-day journey.
