75 Hard Challenge Rules & PDF Planner (2024)

Would you like to try the 75 Hard Challenge but are not sure how to do it? We provide a free typeable or printable 75 Hard Challenge PDF Planner for those who want to take this challenge! It includes the rules, a 75 day countdown, food log, body measurement trackers and workout logs.

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If you are a TikTok enthusiast, you’ve probably seen people doing the 75 Hard and the 75 Soft Challenge. However, many of these viral videos do not explain the challenge. These challenges are designed to help people feel better and more confident and they claim to improve mental and physical health. Both challenges last 75 days and involve completing a list of mandatory activities daily. We’ll teach you everything you need to know about the 75 Soft and 75 Hard Challenge so you can decide if it is for you.

Disclaimer: Consult with your doctor before you start this or any similar program. I am not a doctor or a dietician. I did not create the 75 soft or hard challenge. I created a planner for those who want to use this system to track their process. Any recommendations I may make about weight loss, nutrition, lifestyle, fitness, or information provided to you on this website should be discussed between you and your doctor. The information you receive on this site, in our emails, challenges, and courses do not take the place of professional medical advice.

75 Hard Challenge

The 75 Hard Challenge is a popular diet-adjacent practice. While this particular challenge is often confused with a diet, it contains instructions to follow a diet and is not in itself a diet. Instead, it is a test of willpower that helps people work on self-improvement with a short series of activities to accomplish daily.

What is the 75 Hard Challenge

The 75 Hard Challenge was created by Andy Frisella, CEO of the supplement company 1st Phorm, to help people increase their self-worth, discipline, and self-esteem, among other vital qualities. The challenge lasts 75 days, hence the name, and revolves around a handful of essential tasks that people often struggle with. The idea is that, by completing this short list of necessary activities, people are building themselves up and creating healthy habits along with a sense of their own ability to change themselves for the better.

75 Hard Challenge Rules

It may surprise you to learn that there are very few rules to the 75 Hard Challenge. As anyone who’s ever made and broken a New Year’s resolution can tell you, the challenge is all about sticking to it. Here are the things you need to do to complete the challenge.

  • Choose any (healthy) diet and stick to it. This means every meal, every day. The type of diet isn’t specified. It can include anything from keto to low sodium or Mediterranean. The point of this step is only to follow that diet.
  • No cheat days or cheat meals, or even cheat snacks.
  • Drink 4.5 liters, or more, of water daily
  • No alcohol, no exceptions.
  • Take a progress photo every day.
  • Do 2 workouts every day. Both workouts must last 45 minutes, and one must be outdoors, no matter what the weather is like in your area.
  • You must read 10 pages of nonfiction daily, and it must be inspirational.
  • If you mess up, you start over. Even a small slip-up means you begin again the next day as though it was your first day.

If these rules seem too challenging you might want to try the 75 Soft Challenge.

75 Hard Challenge PDF Planner

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Typeable PDF30 Pages

Recommendations and Tips for the 75 Hard Challenge

The 75 Hard Challenge is adaptable, and you can make it work for you. Here are some tips to help you get started and more readily achieve your goal the first time, with no restarts.

  • Remember that you chose this as a path to self-betterment. It’s okay if things get tricky. In fact, you should expect it.
  • Prepare in advance. You must ensure you have the right foods for your chosen diet and books to read.
  • Find a space outdoors where you feel comfortable exercising.
  • Choose an exercise routine that works for you. You don’t need to be doing HIIT. Yoga, walking, biking, or whatever is accessible to you is the best choice. Always pick safe, reasonable exercises.
  • Consult with your doctor before making significant lifestyle changes. They may have some insight to offer and should always consult with you, especially if your goal includes weight loss.
  • Get a water bottle that shows you how many liters it has inside.
  • Set alarms for every activity. Doing this will help you remember and decrease the chances of an accidental reset.
  • Do the reset if you make a mistake. Don’t feel bad or berate yourself for it. Just start again.
  • The books don’t have to be complicated, just true and inspirational. Anything that inspires you ‘counts.’
  • Don’t overextend yourself. If you are already doing the 75 hard challenge, do not add more on top of it. Work the steps and make sure you finish this challenge before you try tackling others.

Cheating is a failure even if no one else sees it, so if you are not prepared to follow through, then be ready to start over. Never lie to yourself.

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About the Author
75 Hard Challenge Rules & PDF Planner (3)My name is Nicole and I created this website to share the tools that keep me organized and productive and help me reach my goals. I hope that you will find them helpful too.

75 Hard Challenge Rules & PDF Planner (2024)

FAQs

What is 75 Hard Challenge Rules PDF free? ›

Each day, participants must complete all 5 of the following tasks each day.
  • Follow a diet.
  • Workout twice a day for at least 45 minutes with one workout outside.
  • Drink 4 liters of water per day.
  • Read 10 pages of nonfiction each day.
  • Take a progress picture each day.

How do I create my own 75 Hard Challenge? ›

My Personal 75 Hard Challenge
  1. Aim for 10,000 steps daily.
  2. Read any book for 30 minutes.
  3. Journal for 5 minutes.
  4. Go on a walk.
  5. Avoid using the phone for 1 hour after waking up and before going to bed.
  6. Workout 4–5 times a week.
  7. Take vitamins.
  8. Stretch or foam roll for 15 minutes.

Is there an app for 75 Hard Challenge? ›

The 75 HARD App is the easiest and most convenient way to stay on track as you go through 75 HARD. Plus, you can set custom daily reminders to complete each task ... so you'll never forget anything and be forced to start over again! The 75 HARD App is available in both the Google Play Store and Apple App Store.

What is 75 Soft diet pdf? ›

This is a twist on the 75 Hard Challenge that we have seen all over TikTok. I have created a pdf for download as a checklist for the "Soft 75", which includes 10 pages of reading a day, 65 + oz of water, only social drink, eating healthy and 1 45 minute workout a day.

Is coffee allowed on 75 Hard? ›

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

Does walking count in 75 Hard? ›

Does walking count as exercise for 75 Hard? Absolutely. “Walking is a great form of exercise and it's attainable for everyone,” says Davis. Because 75 Hard calls for two workouts per day, “something like walking or low-intensity exercise is a necessity because it might not be safe otherwise,” Davis adds.

What is the easier version of the 75 Hard Challenge? ›

Do the following every day for 75 days:
  • Pick a diet to follow, with no alcohol or cheat meals.
  • Drink a gallon of water daily.
  • Complete two 45-minute workouts of your choice every day. ...
  • Read 10 pages per day of a non-fiction book.
  • Take a progress photo every day.
  • If you skip a day, you must start over.

What diet should I do for 75 Hard? ›

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.

What exercises do you do for 75 Hard Challenge? ›

Here are some of the workouts you can do for 75 HARD...
  1. Weight lifting.
  2. Running.
  3. Biking.
  4. Swimming.
  5. Hiking.
  6. Walking (I use a weighted vest to make it more challenging)
  7. Rucking.
  8. Interval training.

Do you have to take a progress pic everyday for 75 Hard? ›

Sometimes, it takes weeks or months to see real results, but even then, the goal should always be to improve in some small way every day. The 75 Hard Challenge tackles this daily measurement of success by asking you to capture a progress photo every day.

What is the 75 Soft Challenge? ›

The 75 Soft challenge is a 75-day plan to bolster health and fitness with nutrition, fitness, and mental health components. Fitness and nutrition experts say 75 Soft is overall a sustainable, doable, and accessible plan for improving health and fitness.

Why not to do the 75 hard challenge? ›

Although the benefits of physical activity are well documented, 75 days with no chance to rest could put participants at risk for overtraining injuries, depending on what they choose for their workouts and what their current fitness level is.

What are four foods to avoid in a soft diet? ›

Foods to Avoid on the Soft Food Diet
  • Nuts and seeds.
  • Snack foods like chips, popcorn, and chocolate.
  • Tough proteins, like tough meat, jerky, bacon, sausage, chunky peanut butter.
  • Whole grains that are high in fiber.
  • Hard or stringy fruits, or fruits with skin.
  • Hard, raw veggies.
Jul 12, 2023

Is pizza considered mechanical soft? ›

Fried Foods Sandwiches. Pizza. Soups with easy-to-chew or easy-to-swallow meats or vegetables Soups with chunky meat or vegetables Well-cooked, moistened, boiled, baked, or mashed pota- toes. Well-cooked pasta in sauce.

Are scrambled eggs mechanical soft? ›

Level 2 foods are able to be easily chewed but must be in small bites; also some textures can be mixed such as found in a casserole dish. Examples of foods are soft-pancakes well moistened with syrup, soft canned fruits, soft cookies dipped in milk, soft meats like fish, moist macaroni, and scrambled eggs.

What are the rules for the 75 hard challenge? ›

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.

What is the free 75 Hard plan? ›

It involves completing a set of daily tasks for 75 days straight, such as drinking a gallon of water, following a diet plan, and exercising for two 45-minute sessions each day. The challenge aims to help participants develop better habits and push past their comfort zones to improve their physical and mental health.

Is 75 Hard actually free? ›

As its name suggests, the 75 hard lasts 75 days (and, yes, it's hard to do). Like most “wellness” challenges, it has a strict set of rules. Here they are, verbatim from the introduction email you get when you sign up for the free program: Follow a diet.

What is the difference between 75 Hard and 75 soft rules? ›

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.

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