We can thank TikTok for introducing us to numerous workout trends and challenges, including the likes of the 3-2-8 method or Wall Pilates. However, there’s one challenge that goes beyond just physical fitness: the #75Hard challenge. The program is not about a new fitness routine but rather a “transformative mental toughness program” that encompasses fitness, nutrition, self-improvement, and discipline. While it’s not a new concept, with over 1.5 billion views, the 75 Hard challenge continues to gain momentum, drawing many with its impressive before and after transformations. But does it live up to the hype? Let’s delve into what experts have to say about it.

What is 75 Hard?

The 75 Hard challenge originated from a conversation between creator Andy Frisella, a podcaster and CEO of 1st Phorm supplement company, and “Iron Cowboy” James Lawrence, who completed 50 Ironman races in 50 days across 50 states. The 75-day program involves following specific daily criteria:

  1. Adhere to a structured diet plan aimed at physical improvement, with no alcohol consumption.
  2. Complete two 45-minute workouts, one of which must be outdoors.
  3. Take a daily progress picture.
  4. Drink one gallon of water daily.
  5. Read 10 pages of a non-fiction book (no audiobooks).

Failing to meet any of these criteria results in the challenge resetting to day one, with no exceptions allowed. It’s a strict regimen, to say the least.

On the 75 Hard website, Frisella asserts that the program can enhance various aspects of your life, from confidence and self-esteem to career and personal relationships. He claims that 75 Hard can bring about permanent changes by instilling discipline in your approach to tasks and overall mindset.


#75hard #fyp

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Expert Insights

Despite the appealing aspects of 75 Hard, it’s essential to consider the program’s potential drawbacks. Let’s explore what experts have to say about it.


Dr. Brittany Robles, MD, MPH, CPT, an OBGYN physician and NASM certified personal trainer, views 75 Hard as a means to develop discipline and mental toughness. Committing to the program can cultivate healthy habits like regular exercise and mindful eating. Similarly, Erica Baty, RDN, CDE, a registered dietitian and fitness instructor, recognizes that many of the rules of 75 Hard promote beneficial behaviors such as improved energy levels, weight management, and overall health.


Dr. Shoaib Malik, MD, a board-certified family medicine doctor, warns about the potential intensity of the challenge leading to burnout, injury, or negative impacts on mental health. Catherine Karnatz, RD, emphasizes the risk of developing obsessions with body image and unhealthy eating habits through frequent progress pictures. Alayna Curry, a NASM certified women’s fitness specialist, highlights that the extreme nature of 75 Hard may not be sustainable for everyone.


While 75 Hard offers structure and motivation, it may not be suitable for everyone, particularly those with existing issues regarding food and exercise. It’s crucial to prioritize your well-being and choose a health and fitness regimen that aligns with your needs and values.

Alternatives to 75 Hard

If you seek a less stringent challenge than 75 Hard, consider exploring alternatives like 75 Soft, a more flexible option that allows for rest days and moderate drinking. Always prioritize your well-being and choose a routine that promotes mental and physical health without extreme restrictions.


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