Been on TikTok lately? The beginning of the new year always sees a spike in health kicks, new year’s resolutions and fitness goals, and the 75 soft challenge is no different. But what exactly is it?
We break down everything you need to know about this health, fitness and wellness program, the rules of doing a 75 soft, and how to set yourself up for success.
What is a 75 day soft challenge?
75 soft challenge is a 75-day program that involves daily habits around moving the body, eating well and stimulating the mind. The challenge actually began as a 75 day hard challenge by a podcaster and fitness enthusiast named Andy Frisella in 2019 as a ‘transformative mental toughness program’. Since its rise in popularity, variations dubbed “soft” and “medium” versions have emerged.
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Anyone can decide they want to start a 75 soft (or medium or hard). There’s no official sign up sheet, no gym you must start going to, nor is there any sort of membership fee or product you have to purchase. It’s a self-imposed program designed to bring out the best in you.
The original hard program involves following a strict set of rules everyday for 75 days straight. These are:
- Sticking to a diet without “cheat” meals
- Avoiding all alcohol
- Completing two 45-minute workouts, one being outside per day
- Drinking 4.5 litres of water per day
- Reading 10 pages of non-fiction per day
- Taking a daily progress photo
What is the difference between 75 hard, medium and soft?
There are three different levels of the 75-day program you can follow: soft, medium and hard. Basically each one differs in its level of intensity. ‘Soft’ is considered the easiest, followed by ‘medium’ and finally ‘hard’ is the most extreme.
As an example, the only difference is a 75 soft may involve hitting 5,000 steps a day, whereas a 75 hard may aim for 10,000 steps. At its core, soft, medium and hard challenges all look to improve your mental, physical and sometimes spiritual well being. So don’t feel discouraged, embarrassed or weak if you’re choosing to do a “soft” challenge, because what is easy to some is considered challenging for others.
What are the rules of a 75 day soft challenge?
The beauty of a 75 soft challenge (or medium or hard for that matter) is that it’s completely customisable. Leaning on Frisella’s original hard program is a great way to form your own version of a soft challenge.
Taking examples online and on TikTok, a 75 day soft challenge program can include:
- Following a healthy diet
- Minimising your alcohol intake, allowing yourself to drink on special occasions
- Exercising 45 minutes, with one day of the week set aside for active recovery
- Drinking 3 litres of water
- Reading 10 pages of any book
- And the same as the hard program, taking a daily progress photo
Other rules you can incorporate into your 75 soft can vary depending on your goals for the completion of the program. Some of these can include:
- 5 minutes of meditation
- Journalling
- Avoiding refined sugar as part of your healthy diet
75 soft still features plenty of opportunities for intensities but allows you the leniency for special occasions such as birthdays or celebrations. As it is a self-imposed program, you’re free to set your own rules, especially when it comes to what kind of healthy diet you choose and the type of exercise to follow.
Do you get a rest day on 75 soft?
Choosing to take one day throughout the week is a great rule to incorporate into your 75 soft program. Many people will choose to set a day a week (pick the same day every week to form a routine) as a day of active recovery.
Examples of active recovery workouts can include a 45-minute walk, an easy bike ride, a leisurely swim, stretching or yoga. Think of low-intensity movements that don’t push you too far.
Can you have a cheat meal on 75 soft?
Again, it’s completely up to you how you want to structure your 75 soft. Generally speaking, many people will choose to follow a healthy diet through the 75 day period but will allow for “cheat” meals for special occasions. The term “healthy diet” is totally subjective too. This definition will differ from person to person, especially if you have different goals.
Many people will choose to do a 75 soft over medium or hard program to give themselves the flexibility to still enjoy some indulgences for the right moment. It’s all about striking the right balance.
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This article provides general information only. For customised medical support, please seek the advice of your GP or healthcare professional.
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