The 75-hard challenge is everywhere: what is it and what are the pros and cons?

TikTok trends and fitness fads come and go, and some stick around longer than others. The 75 Hard Challenge has been around for a while and has recently had a resurgence on TikTok, with TikTokers everywhere proudly sharing clips of themselves completing the challenge. It is more of a training method that may be too difficult for many people to maintain, especially in the long term. Let’s take a look at what the 75-hard Challenge is, along with its pros and cons.

What is the 75 Hard Challenge?

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The 75-hard Challenge is a rigorous 75-day lifestyle program first introduced in 2019 by podcaster and entrepreneur Andy Frisella. For 75 days, you must complete five crucial daily tasks, including a strict nutrition plan, sharpening your mental strength and exercising twice a day. If you miss or don’t complete a task, the clock restarts on day one and you have to start all over again.

The idea is to push you out of your comfort zone and encourage you to make lasting improvements in your outlook, body and mind. Supporters sing the praises of this rigorous challenge and talk about how it has changed their lives. On the contrary, others call it “just another fad” and express concern about the program’s rigidity.

What are the rules?

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There are no rest days, substitutions or cheat days, which are pretty strict rules to follow if you’re up to the challenge.

You must complete these five tasks every day for 75 days:

Nutrition and zero alcohol

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You should not drink alcohol for the entire 75 days and you should also stick to a specific diet plan. You can choose any trending or healthy diet plan or eating style, including:

If you drink alcohol or indulge in a cheat meal, you’ll have to start all over again.

Two 45 minute workouts

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You must complete two 45-minute workouts, and one of them must be outside. You can choose from different types of exercises, as long as you stick to those rules.

Drink a liter of water

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Staying hydrated is always important, especially if you’re doing two rounds of training every day. The 75-hard Challenge involves drinking one liter of water every day. The goal is to replace your other drinks with water so that you can drink about a liter daily.

Read 10 pages of a personal development book

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Podcasts, summits, conferences and books on self-improvement are more popular these days, showing a positive shift as more people are interested in improving themselves. The 75-hard Challenge requires you to read 10 pages of a nonfiction self-development book every day.

Take a progress photo

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Take a photo daily to track your progress over time.

The pros and cons

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Many fitness experts and health professionals wonder if these types of rigid programs are healthy or if there are more harmful effects to consider. Let’s look at the pros and cons.

Positives

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Here are some of the benefits:

Giving up alcohol is beneficial to your health and encourages you to have fun in other ways.
Daily photos allow you to zoom in on your progress and the small changes over time.
Depending on the diet, it is helpful to promise to improve your nutrition. It makes you stop and think about what you eat and how you fuel your body.
Most people don’t drink enough water, and if you manage two 45-minute exercise sessions every day, you need to stay hydrated.
You’ll reap the benefits of exercise while staying committed to your new exercise plan, including improving your blood pressure, fitness, heart health and mood.
Self-improvement books can be positive and can help you think about important aspects of your life that you haven’t had enough time to think about.

Disadvantages

Here are some of the possible drawbacks or concerns:

This strict program may be too time-consuming or overwhelming for some people.
For people with certain chronic medical conditions, the rigidity of the challenge may not be appropriate.
Exercising twice a day every day is too much for many people.
The benefits of rest days are well known, and some fitness experts are raising concerns about the lack of rest days and how it can lead you to burnout.
Taking a daily progress photo can cause some people to hyperfocus on their body image every day, which can increase the risk of eating disorders, body dysmorphic disorders, and low self-esteem.
It’s a lot to remember and hold on to for the forgetful and busy types.

While the five tasks, such as drinking more water and exercising, are generally healthy practices, when put together in such a strict program, they may not be safe and accessible for everyone.