75 Hard Challenge Rules Printable - Printable Words Worksheets (2024)

FAQs

What is 75 Hard Challenge Rules PDF free? ›

75 HARD is a free transformative mental toughness program.

Here how 75 Hard works: For 75 days straight, you must: Exercise twice a day for 45 minutes each session. (Note: A walk counts.)

75 Soft is a beginner-friendly modification to the popular 75 Hard challenge. The challenge includes guidelines around working out, drinking water, maintaining certain nutrition goals, and reading; these guidelines are less strict than the rules for 75 Hard.

Rules of 75 Hard

No cheat meals or alcohol for the full 75 days consecutively. Exercise twice a day for 45 minutes each time, with at least one session happening outside. Read 10 pages of a book every day. The books should be non-fiction and focus on self-improvement.

75 Hard could be a good program for someone who's already active but probably isn't suitable for beginners, says certified personal trainer and nutrition coach Stephanie Thomas. “The daily list of activities and tasks to be completed can feel daunting for someone who is just getting into fitness,” she says.

Is coffee allowed? Yes, but be sure you account for any creamer/sugar you use. Liquid calories are still calories.

The 75 Soft Challenge is a more accessible and sustainable alternative to the popular 75 Hard Challenge that started on TikTok. Key rules include daily workouts, balanced nutrition, hydration, mental wellness habits, and accountability.

How many people actually finish 75 Hard? ›

Over 1 million people from all over the world have completed 75 Hard, according to Frisella's website. “It's gaining a lot of momentum and a lot of steam, and the reason is that it works,” Frisella said in a 2020 episode of his podcast, in which he outlines the six 75 Hard challenge rules.

While the 75 Hard challenge doesn't prescribe a specific diet, certain approaches align well with its principles. The Mediterranean diet emphasizes whole foods, lean proteins, healthy fats, and plenty of vegetables. The Paleo diet focuses on whole, unprocessed foods while excluding grains, legumes, and dairy.

But the 75 Hard mentality has one overarching golden rule designed to get you to avoid cheat meals and quitting on your goals: You must participate and complete every aspect of the five-rule challenge every single day for 75 days; if you fail to deliver, you start all over, and attempt another shot at completing each ...

Is coffee allowed? Yes, but be sure you account for any creamer/sugar you use. Liquid calories are still calories.

It's less strict on diet, exercise, and lifestyle as a whole. In 75 Soft Challenge, only one 45-minute workout has to be completed per day with one active rest day per week in contrast to the two 45-minute workout with at least one of them being outside in the case of 75 Hard Challenge with no break days.

Possible Diets to Follow

Alternatively, you can choose to eliminate processed foods and added sugars, which can have a positive impact on your overall health.