What Is the 75 Hard Challenge?
The 75 Hard challenge, created by entrepreneur Andy Frisella in 2019, is marketed as a mental toughness program rather than a traditional fitness regimen. Designed to forge unbreakable discipline and self-confidence, it requires participants to adhere to five strict daily rules for 75 consecutive days. Frisella, founder of supplement company 1st Phorm, positions it as an "Ironman for your brain," emphasizing psychological transformation over physical results alone. Over a million people worldwide claim to have completed it, with social media flooded by progress photos and testimonials.
Unlike gym-focused plans, 75 Hard targets anyone seeking to eliminate excuses and build grit. It's gained massive traction on TikTok and X (formerly Twitter), especially around New Year's, with searches spiking dramatically in recent years. However, its rigid structure—no flexibility, restart on any slip—sparks debate on sustainability.
Breaking Down the 75 Hard Rules Step by Step
To understand if it's worth committing 75 days, let's detail the rules:
- Follow a structured diet: Choose any plan (e.g., keto, intermittent fasting), but zero cheat meals or alcohol. This enforces consistency without prescribing meals.
- Two 45-minute workouts daily: One must be outdoors, regardless of weather. Activities range from walking to HIIT—no gym required for the second.
- Drink one gallon (3.8 liters) of water: Promotes hydration but risks imbalance if sodium isn't monitored.
- Read 10 pages of non-fiction: Self-improvement books only, physical copy—no audiobooks or fiction.
- Take a daily progress photo: Track changes objectively.
Violation of any rule means restarting Day 1. No modifications allowed, as Frisella argues compromise breeds weakness. This all-or-nothing approach defines its appeal and controversy.
Reported Benefits: Transformations and Habit Gains
Proponents rave about profound changes. Completers often report 10-30 pounds lost, muscle gains (e.g., one reviewer added 5kg muscle while dropping 8kg overall), boosted energy, and sharper focus. Mental perks dominate: enhanced self-discipline spills into careers, relationships, and productivity. Reading fosters lifelong learning, hydration improves cognition, and dual workouts build resilience.
Anecdotal evidence abounds—one user lost 21lbs on their third attempt, gaining data-driven insights into habits. Frisella claims permanent mindset shifts lead to better jobs, leadership, and happiness. For ambitious professionals, this discipline mirrors the grit needed in higher education careers, where consistency drives success.
Real Success Stories: Who Thrives and Why
Devamsha Gunput, a full-time consultant, completed it amid harsh weather, crediting it for sustained exercise and food awareness. Sophie Deakins overhauled her diet, saving money and ditching excuses. A Men's Health tester gained muscle, improved cardio, and mood via endorphins, despite stress.
Reddit threads highlight 175-mile walks, strength gains, and mindset resets. Common threads: prior motivation struggles, post-challenge habit retention (e.g., regular gym, reading). Yet, completers note it's grueling—late-night workouts, social isolation from no-alcohol rules.
Photo by Jonny Gios on Unsplash
The Flip Side: High Failure Rates and Common Pitfalls
Completion rates? Anecdotal—Frisella says over 1M finished, but forums claim 99% fail. Reddit abounds with restarts due to illness, travel, or burnout. One user failed thrice before succeeding at 93 days. Pitfalls: Time demands (2+ hours workouts/reading), weather woes, social friction, obsession over perfection.
Post-challenge rebound is rife—yo-yo dieting, abandoned habits. No official stats exist; success is self-reported, skewed positive.
Expert Opinions: Science Backs Components, Not the Extremes
Doctors praise elements: Exercise cuts cardiovascular risk, hydration aids cognition, reading boosts brain health. But no studies validate 75 Hard holistically. Cleveland Clinic's Matthew Sacco, PhD, notes little evidence; risks outweigh for novices.
Forbes experts warn of injuries from no-rest, hyponatremia from water overload.Cleveland Clinic on risks Trainer Tana von Zitzewitz urges kindness over punishment. Long-term? Unsustainable extremes foster rebound, per research on rigid diets.
Health Risks: Overtraining, Mental Strain, and More
- Physical: Overuse injuries (two workouts sans rest), electrolyte imbalance.
- Mental: Perfectionism fuels anxiety; body photos risk dysmorphia.
- Other: Unsuitable for beginners, injuries, or conditions—consult doctor first.
Frisella's controversies (e.g., misogynistic remarks) add scrutiny.
Sustainability and Long-Term Effects
No longitudinal studies, but experts predict rebound: Intense programs rarely sustain (weight loss recidivism ~95%). Completers retain some habits (e.g., hydration), but many revert. Better for jumpstarting, not lifelong.
For academics juggling deadlines, the discipline aids higher ed jobs pursuits, but balance prevents burnout.
Photo by Kamil Molendys on Unsplash
Alternatives: Sustainable Paths to Discipline and Fitness
- 75 Soft: One workout, flexible diet, rest days.
- Earthy30: Plant diversity focus.
- Custom Habits: Gradual—45min daily movement, water goals, reading.
These build lasting change without extremes.
Is 75 Hard Worth Your Time? Final Verdict
If you're disciplined, healthy, and seek a reset, yes—for mental gains rival physical. But for most, risks and rigidity outweigh; opt alternatives for sustainability. Tie grit to career via higher ed career advice, rate my professor insights, or higher ed jobs. Consult pros; prioritize long-term wins.
Actionable: Start small, track progress, build habits enduringly.
