Article

What Is the 75 Hard Challenge?

Benefits, risks, and who this extreme challenge is — and isn’t — for.

Overview of 75 Hard

75 Hard is a 75-day mental toughness and fitness challenge created by Andy Frisella.
It combines strict diet, exercise, hydration, reading, and daily progress tracking.
The program is designed to test discipline, consistency, and resilience.
Completion requires strict adherence—missing any component means starting over.

Core Rules of the Challenge

Follow a structured diet with zero cheat meals.
Complete two 45-minute workouts daily, one of which must be outdoors.
Drink one gallon of water each day.
Read 10 pages of a non-fiction book daily.
Take a daily progress photo to track results.

Potential Benefits

Builds mental toughness and resilience through strict consistency.
Improves fitness, strength, and body composition.
Encourages discipline and good daily habits.
Boosts confidence and self-esteem by completing a difficult challenge.

Possible Risks

High physical and mental demands may increase injury risk or burnout.
Strict dieting can be unsustainable and affect social life.
Not suitable for individuals with certain medical conditions.
Extreme routine may create stress or anxiety if not managed properly.

Who It’s For

People looking to challenge their discipline and resilience.
Those with a strong foundation in fitness and health.
Individuals seeking a structured, time-bound self-development plan.
People prepared to commit fully for 75 days without compromise.

Who It’s Not For

Beginners in fitness or those with underlying health issues.
Individuals who cannot commit to strict daily routines.
People seeking flexible or moderate lifestyle changes.
Those who prioritize social or family obligations over rigid schedules.

Conclusion: Extreme but Transformative

75 Hard is more than a fitness challenge—it’s a mental toughness program.
Strict rules push participants to build discipline and consistency.
It can be highly rewarding if approached safely and realistically.
Understanding your limits and goals is key before committing.