If you’ve been scrolling online, you may have come across the ’75 Hard Challenge’. It has been purported to help people lose weight, shirk addiction and completely revolutionize their lives. But how feasible is it?
75 Hard was started by Andy Frisella in 2019, who designed it as a “mental toughness” program. The rules include: two 45-minute workouts (one of which must be outdoors), following a diet (and abstaining from alcohol), drinking a gallon of water per day, reading 10 pages of non-fiction a day and taking a progress photo each day, for 75 days.
If you miss one day, or task, you reset the clock. Sounds intense? It is – but that appears to be part of its allure.
There are over 600,000 posts on TikTok under the challenge hashtag and it’s been endorsed by everyone from YouTubers to fitness influencers, many of whom have shown off drastic physical and mental transformations. Some have even incorporated their own extra rules, like taking cold showers and cutting down on screen time.
Celebrity strength coach Michael Baah decided to try the 75 Hard Challenge after some of his clients, which include athletes and TV creatives, claimed it completely “changed their mindset.” He said he was partly motivated by the desire to research it – and partly to prove to himself he could do it.
One of the most difficult parts of the challenge was the impact of adhering to a strict diet (and going alcohol-free). Michael admits: “Explaining to friends that you can’t have a glass of wine because you’re on a ‘mental toughness programme’ is humbling, to say the least.”
But he says he noticed many positive effects from completing the challenge. Daily workouts helped keep his activity levels high, while reading daily improved his discipline. He says drinking a gallon of water daily also boosted his skin and energy.
However, it’s not something he would necessarily recommend to everyone. Michael says: “It’s one of those things that looks simple on the surface, but when you break it down, it’s a full-blown lifestyle overhaul. For some, that’s the appeal. But for many, especially those who aren’t already athletic, it can do more harm than good if approached the wrong way.”
He continues: “Let’s be real. Two workouts a day for 75 days straight, with no flexibility, no missed steps, and zero room for life getting in the way…that’s intense. Most people aren’t ready for that kind of commitment, physically or mentally.”
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And while the program’s rigidity may work for some, it can have a counterproductive effect on others. “The biggest issue I see is the all-or-nothing mindset it creates,” Michael explains. “Miss one task? You’ve ‘failed’ and have to start over. That’s a recipe for guilt, shame, and in some cases, disordered behaviour around food or exercise.”
He adds that he’s worked with clients who’ve come out the other side of the challenge feeling burnt out instead of empowered. For those who aren’t as athletic but still want a challenge, Michael suggests opting for a “soft 30” instead.
This involves one workout a day (which can be a walk), drinking water, eating three solid meals with protein and reading something useful. He adds: “No crazy restrictions, just a commitment to consistency. You get the benefits without the burnout.”
