What is the 75 Hard Challenge? 75 Days & 5 Rules for Fitness Transformation

Key Takeaways

• The 75 Hard Challenge is a 75-day program focusing on mental toughness, discipline, and resilience.
• Participants must adhere to five core rules daily, including diet, exercise, hydration, reading, and progress tracking.
• Two 45-minute workouts per day are required, one of which must be outdoors, regardless of weather.
• Participants must drink a gallon of water daily and read at least 10 pages of a non-fiction book.
• SOLE provides versatile, durable, and high-quality treadmills, elliptical machines, and workout equipment that supports all levels of training. 

What is the 75 Hard Challenge?

The 75 Hard Challenge is a rigorous program designed to test and build your mental toughness and physical discipline. Created by entrepreneur Andy Frisella in 2019, the challenge is not just about getting fit but also about building a stronger mindset. By following strict rules every day for 75 days, you learn to push past your comfort zone and achieve personal growth.

Origin and Purpose

The challenge originated from Andy Frisella's desire to help individuals develop mental toughness and resilience. Frisella believed that by following a structured set of rules, people could transform their mindset and approach to life's challenges. The primary purpose is to instill discipline and consistency, qualities that are essential for success in any area of life.

Frisella's concept is simple yet powerful: by committing to a series of non-negotiable tasks every day, you build habits that lead to long-term success. The challenge is designed to be difficult, as it's meant to push you beyond your limits and test your resolve.

The Core 5 Rules

The 75 Hard Challenge revolves around five non-negotiable rules that participants must follow every single day. These rules are the backbone of the challenge, and missing even one task means starting over from day one. The strict nature of these rules is what makes the challenge both daunting and rewarding.

1. Dietary Guidelines

The challenge does not prescribe a specific diet, but it requires participants to adhere to their chosen plan without any cheat meals or alcohol. This could mean keto, Mediterranean, vegan, paleo, or a number of other options. This rule helps participants learn to resist temptations and make healthier food choices more consistently.

The Mediterranean and DASH diets are good options because they are well-studied, non-restrictive, include macronutrients, and are heart-healthy.

2. Daily Workout Requirement

The challenge requires participants to complete two 45-minute workouts each day. Importantly, one of these workouts must be done outdoors, regardless of the weather conditions. This rule is designed to push participants out of their comfort zones and develop resilience.

The outdoor workout component adds an element of unpredictability, teaching participants to adapt to different environments and conditions. 

3. Visual Progress Tracking

One of the most motivating aspects of the 75 Hard Challenge is the requirement to take a daily progress photo. This simple task might seem trivial, but it serves as a powerful tool for self-reflection and accountability. By visually documenting your journey, you gain insight into the physical changes occurring over the course of the challenge.

These daily photos provide tangible evidence of your progress, helping you stay motivated even when the scale might not reflect the hard work you're putting in. Change is gradual, and these photos serve as a reminder of how far you've come. Besides that, they act as a visual diary of your commitment and transformation. 

4. Daily Hydration

75 Hard is also about staying hydrated. You'll be drinking a gallon of water a day, which is good for your overall health, helps with digestion, and gives you more energy. Plus, if you keep your body well-hydrated, your skin will thank you, and you'll have more stamina for your workouts.

5. Reading and Mental Stimulation

And finally, the challenge involves reading 10 pages of a non-fiction book every day. This helps you keep learning and growing, and it'll make your brain feel good. Reading also helps you pay attention and concentrate.

Physical and Mental Benefits

Building Mental Resilience

By consistently adhering to the daily tasks, you develop a strong sense of discipline and determination. This mental toughness carries over into other areas of life, helping you tackle challenges with confidence and grit.

Participants often find that the challenge teaches them to overcome procrastination and self-doubt. By pushing through discomfort and adversity, you learn to trust in your abilities and build unwavering self-belief.

As you progress through the 75 days, you start to see obstacles as opportunities for growth, shifting your perspective towards positivity and resilience.

Physical Health Improvements

Many participants report increased energy levels, improved cardiovascular health, and enhanced muscle tone. The combination of exercise and a disciplined diet often results in weight loss and a leaner physique.

Habit Formation and Consistency

By committing to daily tasks for 75 days, you establish routines that can last a lifetime. 

As you progress, you'll find that these habits become second nature. The discipline you develop during the challenge sets the foundation for long-term success, not just in fitness but in all areas of life.

Challenges and Considerations

Adapting to the Routine

Adapting to the rigorous routine of the 75 Hard Challenge can be challenging, especially if you're new to structured fitness programs. 

Start by setting realistic goals and breaking the challenge into manageable steps. Think of it as a marathon and not a sprint. Focus on consistency rather than perfection, and celebrate small victories along the way.

Potential Downsides

The strict nature of the rules can lead to burnout or injury if not approached carefully. So, listen to your body and prioritize rest and recovery when needed.

Additionally, the challenge's emphasis on discipline may not be suitable for everyone. Consider your current fitness level and lifestyle before taking on the challenge. Consulting with a healthcare professional or fitness expert can provide valuable guidance.

Suitability for Beginners

Beginners can certainly take on the 75 Hard Challenge, but it's essential to approach it with caution and realistic expectations. If you're new to fitness, consider modifying the workouts to match your current capabilities.

Focus on building a solid foundation of fitness and gradually increasing the intensity as you progress. 

Getting Started with 75 Hard

Preparation Steps

Start by organizing your schedule to accommodate the daily tasks. This might mean waking up earlier or adjusting your work and personal commitments. Planning your meals in advance can also help you stick to your chosen diet without succumbing to temptations.

Equip yourself with the necessary tools, such as workout gear and a water bottle to track your hydration. Additionally, choose a non-fiction book that aligns with your goals and interests, as you'll need to read daily.

Proper hydration lowers body temperature, reduces heart rate, and improves muscle performance during a workout.

Setting Realistic Goals

Begin by assessing your current fitness level and identifying areas for improvement. Define clear objectives, such as increasing your endurance, building strength, or improving mental resilience.

Break down these goals into smaller, manageable milestones that you can track throughout the challenge. Remember, the aim is personal growth, so focus on your progress rather than comparing yourself to others.

Tracking Your Progress

Consistent tracking of your progress is essential to stay motivated and accountable. Utilize a journal or digital app to record your daily activities, including workouts, meals, photos, and reading. This practice helps you stay organized and also allows you to reflect on your journey.

Consider sharing your progress with a supportive community or accountability partner. This external encouragement can boost your motivation and help you stay on track.

Build an Effective Workout Routine With SOLE Equipment

The SOLE+ app provides personalized workout plans and progress tracking to help you achieve your fitness goals efficiently.

• Versatile Strength Training – The SOLE SW180 Adjustable Dumbbells allow seamless weight adjustments, making progressive overload easy for building muscle at home.
  
• High-Performance Cardio – Treadmills like the SOLE F85 offer powerful motors, incline settings, and cushioning for an effective and joint-friendly cardio workout.
  
• Smart Workout Tracking – The SOLE+ App helps monitor your progress, customize routines, and stay motivated with real-time data and performance insights.
  
• Reliable Delivery & Service – SOLE ensures fast and hassle-free delivery, along with top-tier customer support to keep your fitness journey smooth and stress-free.

Ready to take your workouts to a whole new level? Equip yourself with SOLE’s SW180 Adjustable Dumbbells or the SRVO All-In-One Trainer and make every workout count!

Frequently Asked Questions (FAQ)

Is the 75 Hard Challenge safe for everyone? 

The challenge is intense and may not be suitable for everyone, especially those with pre-existing health conditions. Consult with a healthcare professional before starting, particularly if you have any medical concerns.

What happens if I miss a day? 

If you miss any of the daily tasks, the rules of the challenge require you to start over from day one. This strict guideline highlights the importance of consistency and discipline. However, it's also a valuable lesson in accountability and perseverance.

What is some good workout equipment I can invest in before I start the challenge? 

SOLE's SW180 Adjustable Dumbbells and treadmills are great for strength and cardio during the 75 Hard Challenge, while the SOLE+ App helps track progress and stay consistent.