What is 75 Hard? A complete guide to the challenge

75 Hard explained

75 Hard is specific 75 day challenge with strict rules. Understanding what's required helps decide whether to attempt it.

Five daily tasks for 75 days

1. Two 45-minute workouts daily (one outdoors regardless of weather). 2. Follow chosen diet strictly. 3. Drink 1 gallon water daily. 4. Read 10 pages non-fiction daily. 5. Take daily progress photo. All five required every day for 75 consecutive days.

No exceptions or substitutions

Missing any task on any day means starting over from day 1. The strict adherence rule tests genuine commitment rather than allowing flexibility. Adults treating challenge loosely fail. The strict rule is intentional design.

Created by Andy Frisella in 2019

Entrepreneur and podcast host Andy Frisella created 75 Hard as mental toughness programme. Gained substantial popularity through social media particularly during 2020 pandemic. The programme has grown into significant fitness culture phenomenon.

Tests mental discipline primarily

75 Hard tests mental toughness rather than promoting specific fitness or diet approach. The strict adherence over 75 days develops discipline transferable to other life areas. Adults completing 75 Hard typically credit mental rather than physical changes.

Major time commitment

Two daily workouts (90 minutes total) plus reading, water drinking, meal planning and photos require substantial daily time. 90 plus minutes daily of structured activity beyond normal work and life. The time commitment is genuine challenge.

Practical preparation

Adults considering 75 Hard can prepare effectively through specific planning before starting.

Assess realistic time availability

Two daily workouts (90 minutes), water drinking, reading, photos, meal planning typically require 2 plus hours daily commitment beyond normal life. Adults without this availability typically fail. Honest assessment matters.

Choose appropriate diet

Pick sustainable diet you can realistically follow for 75 days. Adults choosing aggressive restriction typically struggle alongside training demands. Moderate balanced diets usually work better.

Plan workouts in advance

Two 45 minute workouts daily including one outdoor regardless of weather. Plan times, locations and types of workouts. Adults without workout plans typically miss sessions. Outdoor workout flexibility matters in UK weather.

Prepare for social challenges

75 days without alcohol or cheat meals creates significant social friction. Adults attempting during major life events or vacations typically struggle. Plan timing thoughtfully.

Have backup workout plans

Illness, travel, weather and other factors disrupt workout plans. Adults without backups (home workouts, hotel options) typically fail when disruptions occur. Plan contingencies.

Reality check before starting

75 Hard is demanding programme worth considering carefully before committing. Watch these realities.

• Two daily workouts is substantial commitment. 90 minutes daily of structured exercise plus everything else daily life requires.
• The outdoor workout in UK weather is challenging. Rain, cold, wind all require continuing regardless.
• Diet rules apply during all social events. Birthdays, weddings, holidays require maintaining adherence.
• Sleep often suffers. Fitting everything into day commonly squeezes sleep time - which affects recovery.
• Most participants don't finish. The strict no-exceptions rule means many restart or quit entirely.

75 Hard is 75 day mental toughness programme requiring strict adherence to 5 daily tasks. Created by Andy Frisella in 2019. Tests mental discipline through demanding structure rather than promoting specific fitness or diet approach. Major time and discipline commitment - 75 Hard isn't fitness programme but rather mental toughness challenge. Adults considering attempt should assess time availability, choose appropriate diet, plan workouts, prepare for social challenges and have backup plans. The strict no-exceptions rule means many participants fail and restart or quit entirely. Match attempt to genuine commitment level rather than impulse decision.

More on challenges

75 Hard connects to related topics. 75 Hard diet and nutrition covers nutrition. how to train like a hybrid athlete covers training. And how to build confidence at the gym covers starting.