75 Hard Challenge: Should You Try It?

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What Is the 75 Hard Challenge?

The 75 Hard Challenge was created by entrepreneur Andy Frisella and is marketed as a mental fitness challenge rather than a traditional workout program. Unlike typical weight loss or strength-building routines, 75 Hard focuses on developing mental toughness by instilling habits that require discipline and perseverance.

Rules of 75 Hard

Participants must follow five strict daily rules for 75 consecutive days:

1. Two 45-minute workouts – One of these must be performed outdoors, regardless of weather conditions.
2. Drink a gallon of water daily – Promotes hydration and discipline.
3. Follow a diet – Restrictions vary per individual, but no cheat meals or alcohol are allowed.
4. Read 10 pages of a non-fiction or self-improvement book – Encourages continuous learning and mental growth.
5. Take a daily progress photo – Helps track physical changes and stays accountable.

If any rule is broken, participants must restart the challenge from Day 1. The rigidity of 75 Hard is what makes it mentally grueling and controversial.

The Psychology Behind Mental Toughness

Mental toughness is a widely discussed psychological trait, often associated with resilience, self-discipline, and the ability to push through adversity. It is commonly seen in elite athletes, military personnel, and high-achieving professionals.

How Mental Toughness Develops

• Neuroscience research shows that mental toughness is linked to the brain’s ability to handle stress and discomfort repeatedly—building neural pathways that enhance resilience (Baumeister et al., 2011).
• Psychological theories suggest that incremental habit-building is more effective for long-term self-discipline than extreme, all-or-nothing approaches.
• Cognitive endurance—our ability to persist through mental challenges—can improve with consistent effort, but excessive demands may lead to stress-related breakdowns.

While 75 Hard forces discipline through stringent rules, experts argue that sustainable self-control requires balance rather than relentless self-denial.

Benefits of the 75 Hard Challenge

Those who complete 75 Hard often report various physical and psychological benefits:

1. Increased Mental Resilience

The challenge forces participants to stick to commitments, even when it feels inconvenient or impossible. This kind of endurance can carry over into other aspects of life, making it easier to face challenges with confidence.

2. Habit Formation and Accountability

• Daily repetition of structured tasks helps solidify behaviors into lifelong habits.
• Social accountability (posting progress updates) creates pressure to follow through.
• Studies show that executive function improves with consistent discipline (Baumeister et al., 2011).

3. Enhanced Physical Health

• Daily exercise promotes cardiovascular health, strength, and endurance.
• Hydration and clean eating improve digestion, energy levels, and overall well-being.
• Avoiding alcohol eliminates empty calories and enhances cognitive function.

4. Self-Confidence and Personal Growth

Successfully adhering to a strict regimen for 75 days can instill a sense of accomplishment, leading to increased self-esteem and belief in one’s ability to follow through.

Drawbacks and Criticisms of 75 Hard

While 75 Hard can provide personal growth, many experts caution against its extreme structure.

1. Rigid, All-or-Nothing Mindset

• The challenge leaves no room for flexibility, potentially fostering an unhealthy perfectionist mentality.
• If participants experience an off day or fall sick, they must restart—discouraging progress rather than promoting adaptation.

2. Risk of Burnout and Injury

• Two daily workouts, with no scheduled rest days, can lead to overuse injuries and excessive strain on muscles and joints.
• Overtraining releases higher levels of cortisol (a stress hormone), which can negatively impact sleep, muscle recovery, and mental well-being (Pires et al., 2016).

3. Lack of Individualization

• The same challenge applies to everyone, regardless of fitness level, lifestyle, or health conditions.
• People with demanding jobs, parental responsibilities, or chronic illnesses may find it unrealistic.

4. Potential Harm to Mental Health

• Encourages extreme adherence to rules, which may worsen OCD tendencies or contribute to unhealthy obsessive behaviors (e.g., exercise addiction, disordered eating).
• Failing the challenge may trigger feelings of guilt, shame, or self-punishment, reinforcing negative self-perception.

5. No Scientific Evidence Supporting Its Effectiveness

• 75 Hard has not been tested in clinical trials for its effectiveness in mental resilience, fitness, or long-term success.
• While it incorporates principles from psychological behavioral-change models, it lacks backing from health professionals or researchers.

Alternative Challenges for Sustainable Discipline

For those seeking mental toughness and discipline without the extreme intensity of 75 Hard, here are some more sustainable options:

1. Soft 75 Challenge

• A flexible version of 75 Hard, allowing for adjustments in workout intensity, diet rules, and rest days.
• Encourages consistency without the all-or-nothing mentality.

2. Atomic Habits Approach (James Clear)

• Focuses on habit stacking—small, incremental improvements instead of dramatic lifestyle shifts.
• Scientifically backed for long-term behavior change.

3. Cognitive Behavioral Therapy (CBT)-Based Methods

• Utilizes proven psychological techniques for self-discipline, stress management, and resilience-building.
• Helps rewire thought patterns in a balanced, adaptable manner.

4. 30-Day Fitness Challenges

• Short-term programs that build consistency in diet, exercise, and hydration without extreme rigidity.
• Includes progress-tracking, but allows rest days and modifications.

5. Mindfulness and Growth Mindset Practices

• Teaches mental toughness through self-reflection, meditation, and controlled breathing techniques.
• Encourages a balanced approach to self-improvement, rather than harsh self-discipline.

Is the 75 Hard Challenge Right for You?

Who Might Benefit?

✅ High-achievers who enjoy rigid structure and extreme discipline.
✅ Those looking for a mental resilience challenge rather than just a fitness program.
✅ People with flexible schedules who can commit 100% to workouts, meal prep, and personal development.

Who Should Reconsider?

❌ Individuals prone to burnout, anxiety, exercise addiction, or perfectionism.
❌ Those requiring individualized fitness programs, such as beginners or people with medical constraints.
❌ Anyone needing a sustainable, flexible approach to building habits rather than a short-term test of willpower.

Conclusion: Is 75 Hard a Smart Choice?

While 75 Hard is designed to challenge both mind and body, it is not universally beneficial. It may cultivate resilience for some, but the combination of extreme rigidity, physical demands, and the risk of fostering unhealthy mindsets makes it unsuitable for many. Sustainable discipline comes from balanced habits, not necessarily from extreme all-or-nothing approaches.

Rather than blindly following an internet trend, ask yourself: Does this approach align with my personal growth goals without compromising well-being? A healthier path might involve applying 75 Hard’s core principles—but in a personalized, adaptable way.

FAQs

What is the 75 Hard Challenge, and how does it work?

The 75 Hard Challenge is a strict 75-day program requiring two daily workouts, a gallon of water, strict dieting, daily reading, and progress photos—all with no exceptions.

How does the challenge impact mental toughness and psychological resilience?

It can strengthen discipline and resilience through consistent effort but may also lead to burnout without flexibility.

What are the benefits and potential drawbacks of participating in 75 Hard?

Benefits include improved confidence, habit formation, and fitness, while drawbacks include rigidity, injury risk, and potential harm to mental health.

Are there healthier or more sustainable alternatives for building discipline?

Yes, alternatives like the Soft 75 Challenge, Atomic Habits techniques, and CBT-based resilience training offer sustainable discipline-building methods.

Does scientific research support the 75 Hard Challenge’s claims?

No peer-reviewed studies directly validate 75 Hard, though research supports habit formation and self-regulation principles in general.

References

• Baumeister, R. F., Vohs, K. D., & Tice, D. M. (2011). The strength model of self-control. Current Directions in Psychological Science, 16(6), 351–355.
• Pires, F. O., Noakes, T. D., Lima-Silva, A. E., Bertuzzi, R., Ugrinowitsch, C., & Lira, F. S. (2016). Overtraining and exercise dependence: Implications for neuroendocrine regulation. Sports Medicine, 46(5), 669-681.