What’s the Deal with the 75-Hard Challenge?

If your internal competitor lights up at the mention of a “challenge,” then there’s probably a fitness fashion on social media or two that have piqued your interest. But you should do your research before jumping into any show, and that includes the now viral 75 Hard Challenge.

What is the 75 Hard Challenge, you ask? The plan consists of a set of rules created by Andy Frisella, author, motivational speaker, and supplement company owner. (Notably, those titles are missing a certified trainer, RD, or licensed therapist.) 75 site hard, “75 Hard is the only program that can permanently change your life…from the way you think to the level of discipline with which you approach every task ahead of you.” Frisella also points out that the challenge is “not a fitness program” but is about “mental toughness.”

The idea has intrigued many people. the hashtags #75Hard Challenge Y #75Hard they have collectively amassed more than 1.1 billion views on TikTok.

But are the participants on to something, and is the “discipline” that Frisella claims the participants will develop possible? Read on to find out what the experts have to say about the 75 Hard Challenge.

What are the 75 rules of the hard challenge?

The 75 Hard Challenge consists of six rules that must be followed for, you guessed it, 75 days in a row.

• Follow a diet, and only that diet. (Frisella writes on the site: “I developed 75 HARD to run in line with your current diet program…it doesn’t matter what it is.”)
• No alcohol or cheat meals (although it’s not clear what constitutes a “cheat meal”).
• Take daily progress photos.
• Drink a gallon of water every day.
• Complete two 45-minute workouts per day, one of which must be outdoors.
• Read 10 pages of a motivational or self-improvement book per day.

Did you break one of the rules? Drink just eight glasses of water a day instead of the full gallon, or skip your assigned reading? Decided that taking daily progress photos wasn’t in line with your wellness philosophy? Bad Luck: The rules require you to start over from the beginning. (Yes, even if you break a rule on day 74.)

Is the 75 Hard Challenge safe?

That’s a hard “no,” he says Rachel Miklya, RD, certified personal trainer in Strength in Nutrition. The main reason? “[It’s] physically exhausting and not sustainable for most people,” he says.

The possible physical effects of the 75 Hard Challenge

“The key to a healthy lifestyle is sustainability, and for most people, exercising for 45 minutes twice a day is not sustainable,” says Miklya. Granted, Frisella specifies on the 75 Hard Challenge site that she can choose her workouts based on her fitness level, even if that means taking two walks. But those who decide to push themselves through two grueling 45-minute workouts a day in the spirit of a challenge are setting themselves up for trouble. “If people do 45 minutes of intense exercise every day during the challenge, injuries are bound to happen,” says Miklya.

Even if you’re choosing the workouts appropriate for your fitness level, exercising for 75 days straight without a day of rest it will be too taxing on your body, especially if you are new to exercise, says Miklya.

The challenge may seem appealing if a participant is looking for a “quick fix,” as 75 Hard promises quick results when followed, says Miklya. “[But] this short-term quick-fix program doesn’t promote long-term behavior change,” he explains. “What happens after a diet? People often revert to their old ways, leading to a resurgence of unhealthy behaviors.” In the long run, participants will end up feeling exhausted, since “bodies need rest to repair themselves,” says Miklya.

The Possible Mental Effects of 75 Hard Challenge

An all-or-nothing challenge like the 75 Hard Challenge can be “mentally draining,” he says Julie Landry, Ph.D. in Psychology.founder of the Halycon Therapy Group.

“The challenge appears to be a collection of arbitrary rules,” says Landry. “As far as I know, there is no scientific evidence to support the combined components of the plans or, in some cases, even the individual components.”

Landry also points out that the challenge’s unique approach doesn’t take individual needs into account. Also, the idea that “you’re either mentally strong and up to the challenge or you’re failing” can lead to more problems, she says.

“Challenge is supposed to improve self-esteem, but this could be detrimental,” says Landry. “[And] could harm the participant’s relationship with food: the idea of ​​a diet in and of itself is often not a good idea, and a better approach is to adopt an overall healthier lifestyle that is sustainable.”

The bottom line

If you’re still looking to change up your exercise routine or set some health goals, the best way to do it is find a plan that’s “really sustainable in the long run,” says Miklya.

“It’s important to complete cardio and strength training, as well as incorporate rest days,” she says. “Fitness should be individualized for a specific person.” Generally speaking, solid weekly goals would include three days of strength training, two days of cardio, and a couple days of rest, says Miklya. “Workouts should last 30-60 minutes for most non-competitive athletes, however if someone only has time for a 15-minute workout, it’s better than nothing.”

The 75 Hard Challenge has broken out on social media, and the promise of increased mental toughness certainly sounds appealing. But at the end of the day, a balanced and flexible plan will be more effective and sustainable in the long run than a black and white approach.