This weekend marked the ceremonial end of Summer. At least a few people approach me every September and ask, “What do you think of the 75 Hard?” (or the 75 Soft).

Believe me, I get it (sort of). I think many people struggle with staying “on track” during the summer months when routines go out the window, and there’s an ice cream truck on every corner. I can certainly understand how a hard reboot might seem appealing after a summer of fun.

In this post, I’ll share my thoughts on 75 Hard vs. 75 Soft so that you can decide if either of these challenges is worth trying this fall.

What is 75 Hard?

75 Hard is a rigorous 75-day challenge created by entrepreneur Andy Frisella.

The challenge involves:

1. Two Workouts a Day: Participants must complete two 45-minute workouts, including one outdoors.

2. Follow a Diet: Adhere to a strict diet plan–no cheat meals or alcohol!

3. Drink a Gallon of Water: Consume a full gallon (about 3.8 liters) of water daily.

4. Read 10 Pages of Non-Fiction: Read at least ten pages of a non-fiction book daily.

5. Take a Progress Photo: Take a daily progress photo to track changes in your body.

Here’s the kicker: If you fail to complete even one of these tasks on a given day, you have to start over from day one.

The idea is to push participants beyond their comfort zones, increasing discipline and mental fortitude (or so I’m told).

What is 75 Soft?

75 Soft, created by fitness coach and content creator Michael Cazayoux, presents a less intense alternative to 75 Hard.

It’s designed to be more accessible and adaptable while promoting personal growth and well-being.

The challenge involves:

1. One Workout a Day: Complete one 45-minute workout daily.

2. Follow a Flexible Diet: Adhere to a sustainable diet plan that allows for occasional treats.

3. Drink 1-2 Liters of Water: Aim for a more manageable daily water intake.

4. Read for 10 Minutes: Read for at least 10 minutes daily, focusing on personal development or educational material.

5. Daily Reflection: Engage in a daily reflection or journaling practice to monitor progress and set intentions.

75 Soft aims to balance discipline with flexibility, recognizing that life’s unpredictability can make hard and fast rules challenging to follow.

It encourages gradual and sustainable improvements rather than immediate, drastic changes.

Comparing 75 Hard vs. 75 Soft

Now that you know the differences between 75 Hard and 75 Soft, let’s look at the pros and cons of each.

Intensity and Rigor

The name 75 Hard didn’t come out of left field–this challenge is really hard!

Two workouts per day, a strict diet, and a gallon of water a day are TOUGH, and the need to follow all rules without fail can be overwhelming.

75 Hard is designed for those looking for a challenge and who are prepared to push their limits.

The program’s all-or-nothing approach can foster a strong sense of achievement but may also lead to burnout or frustration if one fails to meet the daily requirements.

75 Soft, by contrast, offers a more moderate approach.

With only one workout per day and a more flexible diet, it caters to those who prefer a balanced lifestyle.

Focusing on gradual improvement rather than perfection makes it a potentially more sustainable option for many people. This approach acknowledges the realities of daily life and accommodates occasional setbacks without requiring a complete restart.

Mental and Physical Impact

75 Hard aims to build mental toughness through its strict rules and daily tasks.

The challenge can be physically demanding, particularly with the requirement for outdoor workouts and a strict diet.

The mental aspect of the challenge can be equally intense since failure to meet any of the criteria requires restarting the entire program. Participants might achieve personal growth, but there is also a risk of physical exhaustion or mental stress.

75 Soft focuses on creating a balanced routine that promotes well-being without extreme demands.

The physical activity component is less intense than 75 Hard. Also, the emphasis on flexibility and reflection helps mitigate stress and fosters a healthier approach to personal development. This makes 75 Soft a potentially less taxing option, allowing individuals to maintain their commitments over time without as much risk of burnout.

Sustainability and Flexibility

75 Hard can be difficult to sustain for extended periods due to its rigid structure. The high demands may not be practical for everyone, especially those with busy schedules.

The program may produce significant short-term results, but many will struggle with the long-term sustainability of such a rigorous regimen.

75 Soft is designed with long-term sustainability in mind. Its flexible approach allows participants to adapt the challenge to fit their lifestyle and personal goals, making it a more viable option for individuals seeking steady, sustainable progress rather than dramatic, short-term changes.

Which One is Better?

In my experience, the people who are the most successful at 75 Hard are already eating pretty healthy and exercising regularly. If that sounds like you (and you’re looking for a bit of a challenge), you might enjoy a 75 Hard. I’d still proceed with caution, though

By contrast, people who eat a lot of highly processed foods and don’t work out are much more likely to struggle with a challenge like this.

Much of this is due to a phenomenon called the intention-behavior gap, which is the discrepancy between one’s current behavior and one’s desired behavior.

Generally speaking, you’re more likely to achieve your intended behavior when it’s not too far from your current behavior.

In practical terms, the 75-hard exercise requirement will likely feel easier for someone who already works out daily than it will for someone who’s sedentary. A sedentary person could increase their odds of long-term success by starting with one workout per day, two to three times per week, and increasing when that feels easy. That approach doesn’t fly on 75 Hard.

Speaking of the fitness requirement, two workouts per day might not be appropriate for people who are new to exercise. Going straight from zero to 14 workouts per week is, in my opinion, a fast track to injury.

I also cannot support any plan that requires starting over when you have one little slip-up. “Failure” is a great opportunity to self-reflect and learn what you need to do differently next time.

Finally, I think it’s important to remember that short-term challenges (usually) yield short-term results.

Have you ever tried pushing a beach ball underwater? If so, you probably know that the more you try to push it down, the higher it flies when you finally let go.

The same is true for restrictive diets. The more you white-knuckle your diet, the more likely you are to regress once the challenge is over. These regressions often lead to weight regain and depressive symptoms, which perpetuate the cycle of yo-yo dieting.

If I were picking between 75 Hard vs. 75 Soft, the 75 Soft would be a clear winner for this dietitian and trainer.

75 Hard vs. 75 Soft: Which is Right for You?

Choosing between 75 Hard vs. 75 Soft ultimately depends on your current lifestyle, personal goals, lifestyle, and readiness for commitment.

Many people new to fitness jump right into a 75 Hard, only to end up frustrated and self-critical.

75 Soft can still be challenging, but it’s a more balanced approach that integrates personal development into your daily life without extreme pressure.

At the end of the day, you don’t need a short-term challenge to kickstart your fitness journey. Focusing on constant, steady improvement is the key to long-term success.

Do you need a little help envisioning what that might look like? Let’s talk it over! Click here to schedule a free 15-minute call.