June 29, 2026 · 7 min read
75 Hard vs 75 Soft vs 75 Medium: Which Challenge Should You Actually Do?
TL;DR
- 75 Hard — the original. Two workouts daily (one outdoors), strict diet, 1 gallon of water, 10 pages of non-fiction, daily progress photo. Miss anything = restart Day 1. Estimated completion rate under 10%.
- 75 Medium — the middle ground. One workout daily, moderate diet flexibility, daily reading and water still required, no automatic restart for minor slips. Best for people who want structure without the brutality.
- 75 Soft — the beginner-friendly version. One workout daily, eat reasonably, drink water, read a little, take a photo. No restart penalty. Highest completion rate.
- The right choice depends less on how "tough" you are and more on your current routine, life schedule, and what outcome you're actually after.
The Quick Comparison
Before we get into who each one is for, here's the side-by-side at a glance:
| Rule | 75 Hard | 75 Medium | 75 Soft |
|---|---|---|---|
| Workouts per day | 2 × 45 min | 1 × 45 min | 1 (any length) |
| Outdoor workout required | Yes | Optional | No |
| Diet | Strict, no alcohol | Moderate, low alcohol | Eat well, your call |
| Water | 1 gallon (3.8L) | 3 liters | 2+ liters |
| Reading | 10 pages non-fiction | 10 pages, any book | 10 min, any format |
| Daily photo | Yes | Yes | Yes |
| Restart on miss | Yes — Day 1 | No (but log the miss) | No |
| Est. completion rate | ~10% | ~20–30% | ~40–60% |
75 Hard — The Original
Created in 2019 by entrepreneur and podcaster Andy Frisella, 75 Hard is not technically a fitness program. Frisella calls it a "mental toughness program." The rules are designed to break people, and the failure rate proves it.
The rules: two 45-minute workouts every day (one outdoors, regardless of weather), follow any diet but no alcohol and no cheat meals, drink a gallon of water, read 10 pages of a non-fiction book (audiobooks don't count), and take a daily progress photo. Miss any task on any day — even on Day 74 — and you start over at Day 1.
Who 75 Hard is for
- You already work out regularly and have control over your schedule.
- You want a mental challenge more than a fitness outcome.
- You have 2+ hours per day genuinely available for workouts.
- You can absolutely commit to no alcohol for 75 days — including weddings, holidays, and birthdays.
- You're okay with the all-or-nothing restart rule.
Who 75 Hard is NOT for
- Beginners to fitness — you'll likely get injured or burn out.
- People with unpredictable schedules (shift work, kids, travel for work).
- Anyone using it as a weight loss program — there are better, less punishing approaches.
- Anyone with a history of disordered eating — the strict diet + daily photo combination can be a trigger.
75 Medium — The Middle Ground
75 Medium emerged from the community as a more sustainable take on the same framework. There's no single "official" version, but the common interpretation is: one 45-minute workout daily, moderate diet flexibility (drink occasionally, fewer hard rules on cheat meals), 3 liters of water, 10 pages of reading, daily photo. The restart rule is softened — you log misses and keep going, rather than starting from Day 1.
For most people, 75 Medium is what they should have done instead of attempting 75 Hard. It still demands discipline without breaking your social life or relationships.
Who 75 Medium is for
- You want serious results without sacrificing every social event.
- You've tried 75 Hard before and restarted twice — this is your move.
- You have a demanding job and one 45-minute workout fits better than two.
- You want to build a habit you can keep going after Day 75.
75 Soft — The Sustainable Version
75 Soft went viral on TikTok in 2022 as a friendlier alternative to 75 Hard. The rules: one daily workout of any length, eat well and limit alcohol to social events only, drink 2+ liters of water, read or listen to 10 minutes a day, and take a daily photo. No restart penalty.
The genius of 75 Soft is that it forces consistency without triggering the all-or-nothing failure spiral. You may miss a day. You don't quit because of it. That alone is what gets people across the finish line.
Who 75 Soft is for
- Anyone new to fitness or returning after a break.
- Parents, shift workers, and anyone with truly unpredictable days.
- People who've failed multiple times at stricter challenges and need a win.
- Anyone who cares more about building lasting habits than completing a brutal mental challenge.
How to Actually Pick
Three questions, in order:
- Do you currently work out 4+ times a week? If no → start with 75 Soft. The jump from 0 to 2 workouts a day is what destroys most 75 Hard attempts.
- Do you have major social events in the next 75 days (weddings, holidays, work travel)? If yes → 75 Medium or 75 Soft. 75 Hard does not bend for anything.
- Are you doing this for results or for the mental test? Results → 75 Medium or 75 Soft. Mental test → 75 Hard.
The version that gets you to Day 75 is infinitely better than the version you quit on Day 14. Pick the one you'll actually finish.
How 75 Forge Handles All Three
75 Forge has all three preset challenges built in. You don't have to configure anything — pick 75 Hard, 75 Medium, or 75 Soft and the daily task checklist auto-populates with the correct rules. If your situation is unique (e.g. you want everything from 75 Hard except the second workout), you can build a Custom Challenge with your own tasks.
Useful features regardless of which version you pick:
- Daily Task Checklist — see everything you owe yourself for the day at a glance.
- Water Tracker — gallon for 75 Hard, configurable goals for the others.
- Photo Progress — automatic Day 1 vs current side-by-side, private to you.
- Grid Tracker — visual 75-day grid that fills as you check off days. Looking at 30+ green squares is the single most powerful motivator to not skip Day 31.
- Community Chat — connect with other people on the same challenge, share progress, and get accountability.
- Smart Reminders — separate notifications for workouts, reading, water. The #1 reason people miss tasks is forgetting at 10pm, not unwillingness.
75 Forge is a free download on iOS (iOS 16+), with no ads and no tracking.
Frequently Asked Questions
What's the difference between 75 Hard, 75 Medium, and 75 Soft?
75 Hard is the strictest — two daily workouts (one outdoors), strict diet with no alcohol, gallon of water, 10 pages of non-fiction, daily photo, and an automatic Day 1 restart on any miss. 75 Medium relaxes the workouts to one, loosens the diet, and softens the restart rule. 75 Soft is the most flexible: one workout of any kind, sensible eating, lighter reading, and no restart penalty.
Is 75 Soft easier than 75 Hard?
Significantly easier. 75 Soft removes the all-or-nothing restart rule and reduces the daily load. Most people who quit 75 Hard succeed at 75 Soft and walk away with stronger habits than they had before.
Which 75 challenge has the best completion rate?
75 Soft, by a wide margin — community estimates put it at 40–60%. 75 Medium lands at roughly 20–30%. 75 Hard sits below 10%.
Can I switch from 75 Hard to 75 Medium mid-challenge?
You can, but you cannot legitimately claim a 75 Hard completion if you do. Many people drop down to 75 Medium or 75 Soft after a restart and finish the modified version. In 75 Forge, you can switch your active challenge type from your profile without losing your tracked data.
What's the best app for tracking 75 Hard, Medium, or Soft?
75 Forge — built specifically for all three, plus custom challenges. Free download on iOS with no ads, no tracking, and includes everything you need: checklist, water log, photo progress, grid tracker, community chat, and reminders.
The Honest Take
Most people who pick 75 Hard pick it because it sounds impressive. Most people who pick 75 Soft pick it because they want to actually change. Both are valid — just make sure you're choosing for the right reason.
The version that gets you to Day 75 is the right one. Pick that one.