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Balancing Act: A Closer Look at the 75 Hard Challenge


Created by the entrepreneur Andy Frisella, 75 Hard has generated a lot of interest in the fitness and personal development world. This challenge is not just about physical fitness but is a journey that claims to transform your mind, body, and spirit. In this blog, we will explore what the 75 Hard challenge is, what it entails, and what you should perhaps consider before deciding to embark on this journey.

man kneeling on the ground after intense exercise

What is the 75 Hard Challenge?

The 75 Hard Challenge is a 75-day mental toughness programme designed to push you to your limits and help you develop discipline, grit, and resilience. While it's often associated with fitness, it's much more than that; the challenge is rooted in the belief that by developing mental strength and unwavering commitment, you can achieve anything you set your mind to.

The 75 Hard Challenge consists of a set of daily tasks and rules that must be followed for 75 consecutive days. Here are the fundamental rules for it:

  • Two 45-Minute Workouts: You must complete two 45-minute workouts every day, and one of them must be outdoors, regardless of weather conditions.

  • Stick to a Diet: You must follow a diet or eating plan that aligns with your goals. Cheat meals are not allowed.

  • Drink a Gallon of Water: Consume at least one gallon of water every day.

  • Read 10 Pages: Read at least 10 pages of a non-fiction book each day.

  • Take a Progress Photo: Every day, take a progress photo to document your journey.

  • No Alcohol: You must abstain from alcohol for the entire 75 days.

  • No Excuses: You must complete these tasks every single day, without any exceptions.

Why Take on the 75 Hard Challenge?

  • Builds Mental Toughness: The 75 Hard Challenge is designed to test your mental fortitude. It teaches you to push through discomfort, overcome challenges, and develop resilience.

  • Creates Healthy Habits: By following a strict diet and exercise regime for 75 days, you'll build healthy habits that can last a lifetime.

  • Boosts Confidence: Achieving something as demanding as the 75 Hard Challenge can significantly boost your self-confidence and self-esteem.

  • Increases Self-Discipline: The challenge forces you to stick to your commitments, even when you don't feel like it. This strengthens your self-discipline, which can benefit all areas of your life.

  • Enhances Focus and Productivity: Reading 10 pages a day and practising daily self-assessment will improve your focus, self-awareness, and overall productivity.

  • Encourages Accountability: Sharing your journey with friends, family or an online community can help hold you accountable to your goals.

man and woman running outdoors together

The Sceptical Perspective

While the 75 Hard Challenge has its merits, it's crucial to approach it with a sceptical mindset. Here are some to consider to decide whether this challenge is suitable for you:

  • Unsustainability: The rigorous daily demands of the challenge make it unsustainable for many people. Juggling two workouts, a strict diet, work, family, and other responsibilities can lead to burnout and may not be suitable for people with already busy lifestyles.

  • Lack of Individualisation: The challenge does not take into account individual fitness levels, goals, or dietary needs. What works for one person may not work for another, particularly if you are at a lower level of fitness as this challenge is intense.

  • Mental Health Concerns: The relentless nature of the challenge can take a toll on mental health, potentially exacerbating stress and anxiety. It's essential to prioritise well-being and listen to your body rather than pushing it to extremes. Complete dietary restriction can also lead to an unhealthy relationship with food, so it may be best to steer clear of this challenge if you have a history of disordered eating.

  • Short-Term Focus: The 75-day timeframe may encourage participants to focus on short-term results rather than long-term, sustainable habits.

gym equipment including dumbells and weight plates



The 75 Hard challenge urges you to confront your boundaries and unearth your inner strength. There’s no doubt that the challenge works well for individuals who thrive in high-pressure environments, but it's important to approach it with caution and scepticism. Sustainable, long-term improvements in physical fitness and mental well-being often come from balanced, flexible approaches tailored to individual needs and lifestyles.

Before embarking on any self-improvement journey, it's wise to consult with professionals and consider whether a less extreme and more tailored approach might be a better fit for your individual needs and goals. While discipline and personal growth are admirable pursuits, it's important to balance ambition with a realistic, sustainable, and healthy approach to self-improvement.


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