What Is 75 Hard? A Complete Guide to the Challenge

The 75 Hard Challenge has become one of the most discussed fitness and self-development programmes in the world. It is much more than a workout routine or diet plan. It is a test of self-discipline and mental resilience that aims to reshape both body and mind. Created by entrepreneur Andy Frisella, the programme challenges you to commit to a strict set of daily rules for 75 consecutive days. While many people begin with physical transformation in mind, most soon realise that the real change happens in their mindset. Completing the challenge takes consistency, determination, and complete honesty with yourself.

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The Purpose Behind 75 Hard

The goal of 75 Hard is to help people build mental strength by removing excuses and enforcing discipline. It is often described as a mental toughness programme rather than a fitness challenge. The rules are simple but strict, and if you fail to complete even one, you must start again from day one. This uncompromising structure forces accountability and consistency.

Through repetition and daily effort, the challenge helps participants develop habits that support long-term success in every area of life. It proves that motivation can fade but discipline endures, showing how small, consistent actions can lead to significant personal growth.

The 75 Hard Rules

There are five main rules that must be followed every single day without exception.

The first is to follow a diet. You can choose any plan that supports your goals, whether that means weight loss, muscle gain, or balanced eating. However, there are no cheat meals and no alcohol allowed for the entire 75 days. The aim is to maintain complete adherence and self-control.

The second rule is to complete two 45-minute workouts per day. One of these must be performed outdoors, regardless of weather conditions. This tests not just physical endurance but also mental determination.

The third rule is to drink one gallon of water every day, which equals around 3.7 litres. Staying hydrated supports energy levels, recovery, and concentration.

The fourth rule is to read ten pages of a non-fiction book daily. This is intended to build focus and mental growth by feeding your mind with knowledge and inspiration.

The final rule is to take a progress photo each day. Although this may seem simple, it encourages accountability and helps track your physical transformation.

Why These Rules Matter

Each rule has a deeper purpose. Together they form a structure that challenges both physical and mental limitations. The physical rules build stamina, strength, and health, while the reading and discipline aspects develop confidence and resilience. The programme is not meant to be easy. Instead, it is designed to teach consistency, prioritisation, and perseverance.

By the end of the 75 days, participants often find that their mindset has shifted completely. The daily structure removes uncertainty and excuses, creating a clear routine that reinforces progress through action.

Physical Benefits of 75 Hard

While the main focus of 75 Hard is mental toughness, the physical results can be impressive. Following a clean diet, exercising twice a day, and drinking plenty of water all lead to noticeable improvements in strength, endurance, and body composition. Many people report increased muscle tone, reduced body fat, and better cardiovascular health.

Outdoor workouts bring additional benefits. Exposure to sunlight supports vitamin D production, which is essential for immunity and mood. Exercising in nature also reduces stress and improves sleep quality, both of which contribute to better recovery and energy.

Mental and Emotional Benefits

The mental benefits of 75 Hard are perhaps even more profound than the physical ones. The challenge forces you to complete tasks every single day, regardless of how you feel. This consistent effort builds discipline, confidence, and a sense of control over your life. It shows that you are capable of far more than you might believe.

Participants often describe feeling more focused, driven, and positive after completing the challenge. It teaches you how to manage time effectively and stay calm under pressure. Over time, these new habits can extend beyond fitness into other areas of life such as work, relationships, and personal growth.

Common Challenges During 75 Hard

One of the biggest obstacles people face is maintaining consistency when motivation fades. The novelty of the programme can wear off after a few weeks, leaving fatigue or frustration in its place. Planning ahead is the best defence against this.

Meal preparation, scheduling workouts, and having a clear routine can make all the difference. Surrounding yourself with supportive people or even joining others who are doing the challenge can also help with accountability.

Physical fatigue is another common challenge. Two workouts per day can be demanding, especially if your body is not used to that level of activity. Rest, proper nutrition, and hydration are essential to avoid burnout.

Nutrition and Hydration During the Challenge

Your diet plays a key role in your success with 75 Hard. Although the challenge does not dictate a specific plan, it requires a diet that you can sustain for 75 days without compromise. The most effective approaches are usually those based on whole foods, including lean proteins, complex carbohydrates, and healthy fats.

Protein is particularly important because it supports muscle repair and helps prevent fatigue. Foods like chicken, fish, eggs, tofu, beans, and yoghurt are excellent choices. Many people also find it helpful to use a high-quality protein powder to meet their daily needs.

Hydration is equally crucial. Drinking one gallon of water each day helps keep your energy levels stable and supports recovery. However, it should be spaced evenly throughout the day rather than consumed all at once to avoid discomfort.

Rest and Recovery

Although the challenge involves constant movement, recovery is just as important as exercise. Without adequate rest, your muscles and joints can become overworked. Incorporating light stretching, gentle walks, or yoga as one of your daily workouts can help reduce strain and improve flexibility.

Getting enough sleep is vital for both physical repair and mental clarity. It allows your body to restore energy, balance hormones, and repair muscles damaged during training. Prioritising quality sleep will make the challenge far more manageable and rewarding.

Mindset and Consistency

The foundation of 75 Hard lies in mental strength. The programme proves that you do not need motivation to succeed; you need discipline. By showing up each day and completing every task, you learn to rely on commitment rather than emotion.

Creating a routine that fits around your lifestyle helps ensure success. Breaking the challenge into daily goals instead of focusing on the entire 75 days makes it easier to handle mentally. Each completed day becomes a small victory that builds momentum for the next.

Life After 75 Hard

Finishing the 75 Hard Challenge is an incredible accomplishment, but it is also just the beginning. Many people continue with what is known as the Live Hard Programme, which expands on the same principles. Even if you stop after 75 days, the habits you have built can last for life.

You will likely find that your attitude towards health, time, and responsibility changes. The discipline you develop will carry over into other areas of your life, helping you stay consistent and focused long after the challenge ends.

Risks and Considerations

While 75 Hard can be transformative, it is not suitable for everyone. The double workouts can be intense, especially for beginners or those with existing health conditions. Consulting a GP before starting is always advisable.

The programme also requires significant time and mental energy. Balancing it with work, family, and social commitments can be difficult, so planning ahead is key. Self-awareness and pacing are essential to avoid exhaustion or injury.

Conclusion

75 Hard is much more than a fitness programme. It is a complete mental and physical reset that teaches consistency, self-discipline, and focus. It challenges your comfort zone and builds habits that can last a lifetime.

If you decide to begin 75 Hard, remember that nutrition and recovery are just as important as training. A high-quality protein powder can be a valuable addition to your diet, supporting muscle repair and energy during intense days. With balanced eating, proper rest, and daily commitment, the challenge can reshape not only your body but your entire mindset toward success.