A Hardcore Self-Improvement Challenge Is Taking the Internet by Storm — But Is It Right for You?
It’s not an exercise or nutrition plan — it’s a “mental toughness” program. The 75 Hard challenge has been making the rounds on social media for the past couple of years: 75 days, six rules to stick to. If you miss one of the daily goals, you start the whole thing all over again.
As the name of the challenge implies, it’s not meant to be easy — but it’s meant to be deeply transformative and help you develop grit and discipline. Thinking of doing it? You may want to think twice. Here’s why and what you need to know.
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What Is the 75 Hard Challenge?
Andy Frisella, the entrepreneur behind the challenge, describes it as “an ironman for your brain” on his website. There are six rules to follow during 75 days — and they are meant to be strict:
- Stick to a diet — it can be any diet of your choice, as long as it’s a structured healthy eating plan
- No alcohol and no cheat meals
- Do two 45-minute workouts a day, including one outside
- Drink a gallon of water daily
- Read 10 pages of a non-fiction book
- Take a daily progress photo
If you miss one day, you restart the challenge from scratch. Proponents of “75 Hard” share impressive before-and-after photos of their physical transformation, and they also rave about the personal growth that comes with completing the program.
However, before you get tempted by progress photos and the allure of being a whole new version of yourself, there are a few potential downsides to keep in mind. Not everyone can stick to such a challenging plan and not everyone should.
Potential Downsides of the 75 Hard Challenge
“‘People posting about their journey may inspire others to do it, however it can also lead to negative self-talk for some attempting the challenge,” says celebrity fitness trainer Daniel McKenna.
“Although consistency is key in many aspects of life, it is OK to not be so rigid with yourself 24/7. The 75 Hard challenge can trigger negative side effects such as disordered
eating, [foster] an all-or-nothing mentality, or fuel an unhealthy relationship with food or exercise.”
For example, if you struggle with perfectionism, this type of challenge can be a slippery slope. Perfectionists tend to see things as black and white: You either do it perfectly or not at all. If you attempt the “75 Hard” fitness challenge and fail, it might end up backfiring and leading you to ditch all your healthy habits.
“This method may help push people to do their best, but others may find themselves in a position where they feel so put down by the prospect of failing, that they quit healthy alternatives altogether,” says Will Hatton, the founder and CEO of TheBrokeBackpacker, who has tried the challenge and called it a “test of will.”
If you try the challenge and quit, it might leave you with negative feelings towards yourself for not being able to stick to it. Even though self-loathing can be temporarily motivating, it doesn’t usually lead to the best outcomes: Treating your body well is an act of self-love, after all.
There’s also the fact that sticking to a strict meal plan without cheat days or alcohol can lead to yo-yo dieting tendencies. Studies show that losing weight fast on strict diets then gaining it back because your lifestyle is unsustainable can cause all sorts of health issues. This type of dieting-then-binging pattern also damages your relationship with food.
Finally, if you’re not an athlete, training twice a day can lead to an increased risk of injury. As a beginner, this is the sort of plan that you should approach with the support of a professional who can guide you to progressively push your limits without hurting yourself.
What to Focus On If You’re Unsure About 75 Hard
If reading this is making you reconsider, know that there are more sustainable ways to achieve your health and fitness goals.
“Everyone’s fitness journey is completely unique to their body composition, goals, and commitment level. Committing to a fitness challenge like 75 Hard is a great way to hold yourself accountable and help create a consistent daily schedule, but it is not the only way to achieve results,” says McKenna.
“I don’t like the word ‘challenge’ because it doesn’t feel long-term. I think if you’re committing to a challenge, whether that be a marathon, a triathlon, or 75 Hard, then you should fully commit. But from a long-term perspective, the key to achieving your fitness goals is being consistent and putting in the work.”
Many people will tell you that 75 Hard was an incredible experience and changed their life for the better, but that doesn’t mean that it’s the right fit for you. Consider the insights above before embarking on this type of intense journey.
If you’re craving a challenge, there are ways to get out of your comfort zone, develop mental toughness and embrace discipline without following this exact plan.
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