The 75 Hard Challenge: Building Mental Toughness and More


Introduction: What is the 75 Hard Challenge?

If you’re an avid social media user, chances are you’ve come across the trending hashtag #75Hard. It often accompanies photos showcasing physical progress, snapshots of books, or gym selfies. But what exactly is the 75 Hard Program, and should you consider taking on this challenge?

The Brainchild of Andy Frisella

In 2019, entrepreneur Andy Frisella, a well-known podcaster and the CEO of the supplement company 1st Phorm, conceived the 75 Hard Challenge. It’s important to note that 75 Hard isn’t your run-of-the-mill fitness challenge. Instead, it is often celebrated as a “transformative mental toughness program,” as described on the program’s official website.

The 75 Hard Challenge: Building Mental Toughness and More

Andy Frisella’s Inspiration

The inspiration for this distinctive program emerged during an interview with James Lawrence, who is widely recognized as the Iron Cowboy. Lawrence achieved the remarkable feat of completing 50 Ironman races on 50 consecutive days, each in a different U.S. state. When Lawrence shared his insights about the importance of deliberately placing oneself in uncomfortable situations to cultivate mental resilience, Andy Frisella was inspired to develop the 75 Hard Challenge.

Rules of the 75 Hard Program

Participating in the 75 Hard Challenge involves unwavering commitment to a set of specific daily tasks for a continuous 75-day period, as detailed in the program’s welcome email. Here are the non-negotiable tasks:

Task 1: Follow a Structured Diet

While participants have the freedom to choose their diet, it must be a clearly defined eating plan aimed at promoting physical improvement. It’s important to note that alcohol consumption and meals that deviate from the chosen diet are strictly prohibited as part of the 75 Hard Challenge.

The 75 Hard Challenge: Building Mental Toughness and More

Task 2: Engage in Two 45-Minute Workouts

Each day, participants are required to complete two 45-minute workouts as part of the 75 Hard Challenge. Importantly, one of these workouts must occur outdoors, regardless of the weather conditions.


Task 3: Capture a Daily Progress Picture

A vital aspect of the 75 Hard Challenge is maintaining a visual record of your transformation journey. Participants are obligated to take a daily progress photo to monitor their physical changes throughout the program.

Task 4: Stay Hydrated

Proper hydration is a fundamental requirement of the 75 Hard Challenge. Participants must consume a gallon of water daily, approximately equivalent to 3.8 liters, to ensure they maintain adequate hydration levels.

Task 5: Read 10 Pages of a Book

Reading plays a crucial role in the 75 Hard Challenge. Participants are expected to read a minimum of 10 pages from a physical book every day. It’s worth emphasizing that audiobooks do not fulfill this requirement.

Additionally, it’s essential to understand that there is no flexibility or room for deviation from these prescribed tasks. If a participant fails to complete any of these daily goals, they are required to reset their progress to day one. Andy Frisella stresses that resisting the temptation to modify the program to fit personal preferences is a pitfall that should be avoided in order to truly benefit from the challenge.

The 75 Hard Challenge: Building Mental Toughness and More

Potential Benefits of Taking on the 75 Hard Challenge

Successfully completing the 75 Hard program is believed to offer numerous benefits, including:

Building Confidence and Self-Esteem

The 75 Hard Challenge is structured to cultivate a sense of confidence and self-esteem within participants as they continually push their boundaries and overcome daily challenges.

Cultivating Perseverance and Fortitude

By steadfastly following a demanding routine over an extended period, participants in the 75 Hard Challenge develop qualities of perseverance and fortitude, which are essential for personal growth and self-improvement.

The 75 Hard Challenge: Building Mental Toughness and More

Enhancing Self-Worth and Self-Belief

Consistent progress in physical fitness and the completion of other daily tasks can contribute to an enhanced sense of self-worth and self-belief.

Developing Grit and Grittiness

The program encourages participants to adopt and embrace grit and grittiness, qualities that can be applied to various facets of life, extending beyond just the physical aspects of the challenge.

Physical Transformation

Through daily workouts and strict dietary discipline, participants have the potential to attain visible and tangible physical results, which are often documented through daily progress photos.

Expert Insight: The Value of Consistency

Noah Quezada, a registered dietitian nutritionist located in Colorado, underscores the 75 Hard Challenge’s focus on consistency as a significant advantage. Consistency is a pivotal factor in realizing positive outcomes in terms of health and fitness. This emphasis on maintaining a regular routine makes the 75 Hard Challenge an attractive choice for individuals in search of a well-structured wellness plan.

Real Experiences: Stories from Participants

Mindset coach Carrie Veatch and personal trainer Sophie Banyard, both of whom successfully completed the 75 Hard Challenge, shared their positive experiences. They highlighted personal growth, the removal of negativity from their lives, and a newfound appreciation for their physical and mental capabilities as significant outcomes of their participation in the challenge.

The 75 Hard Challenge: Building Mental Toughness and More

Potential Drawbacks of the 75 Hard Program

While the 75 Hard Challenge offers various advantages, it is not without its drawbacks, as experts point out:

Rigidity and Dietary Restrictions

The program’s strictness, especially regarding dietary restrictions, can present challenges for some participants. It strictly prohibits indulging in “cheat meals,” which could potentially lead to an unhealthy relationship with food for certain individuals.

Lack of Skill Development

75 Hard doesn’t offer explicit guidance on fitness or nutritional plans. While this flexibility accommodates individual preferences, it can leave individuals without prior expertise struggling to formulate effective workout and dietary routines.

Potential Health Risks

The 75 Hard program’s relentless 75-day duration may elevate the risk of overtraining injuries, particularly depending on participants’ fitness levels and the intensity of their chosen workouts. Additionally, the relentless pursuit of perfection throughout the challenge could potentially have negative implications for mental health.

The 75 Hard Challenge: Building Mental Toughness and More

Expert Opinion: Unsustainable Challenges

Brooke Cavalla, a certified prenatal and postnatal exercise specialist and personal trainer in California, offers a cautionary perspective on programs like 75 Hard. She points out that challenges with fixed end dates can sometimes encourage unhealthy behaviors, such as yo-yo dieting and the development of disordered eating habits.

Is the 75 Hard Program Right for You?

Before embarking on the 75 Hard Challenge, it’s essential to consider whether it aligns with your goals and lifestyle. Brooke Cavalla recommends asking these questions:


Post-Challenge Planning

What’s your plan for after completing the program? How will you maintain the positive changes you’ve achieved?

The 75 Hard Challenge: Building Mental Toughness and More

Beyond Completion

What do you aspire to achieve beyond merely completing the 75 Hard Challenge? Do you have particular long-term objectives that you are working towards?

Impact on Habits

How will this program influence your current exercise and eating habits? Is it conducive to a sustainable lifestyle?

Long-Term Viability

Can you realistically maintain the program indefinitely, or will it become impractical in your daily life?

In the end, whether you decide to take on the 75 Hard Challenge or explore different avenues for personal growth, it’s crucial to make your well-being a top priority. Consider seeking guidance from a registered dietitian and a trainer who can assist you in crafting a personalized nutrition and exercise regimen that aligns with your individual requirements. Furthermore, always consult with your healthcare provider before embarking on any new fitness or wellness program to ensure that it’s safe and suitable for your specific circumstances. Your health and safety should remain paramount throughout your journey to self-improvement.

The 75 Hard Challenge: Building Mental Toughness and More

Frequently Asked Questions (FAQs)

Q1: Is the 75 Hard Challenge suitable for beginners?

A1: The 75 Hard Challenge can be daunting for beginners due to its demanding daily tasks. Starting with smaller fitness and wellness goals before attempting such a rigorous program is advisable.

Q2: What happens if I miss a task during the 75 Hard Challenge?

A2: Missing any of the daily tasks in the 75 Hard Challenge requires you to restart the program from day one. It emphasizes strict adherence to the routine.


Q3: Are there alternatives to the 75 Hard Challenge for personal growth?

A3: Yes, there are various alternative approaches to personal growth that may better suit your preferences and lifestyle. These can include more flexible fitness and wellness plans.

Q4: Can I customize the 75 Hard Challenge to my specific goals?

A4: While you can choose your diet and exercise routine, the core tasks of the program must be followed precisely to maintain its integrity.

Q5: Is there scientific research supporting the 75 Hard Challenge?

A5: The 75 Hard Challenge is not backed by scientific research. It was created based on personal instinct and experience.

Q6: What’s the significance of the 75-day duration in the program?

A6: The 75-day duration is a key feature of the program but lacks a scientific basis. It represents an arbitrary choice made by the program’s creator, Andy Frisella.

Conclusion: Prioritizing Your Wellness Journey

The 75 Hard Challenge provides a structured route to personal growth and development, emphasizing mental toughness and physical transformation. Nevertheless, it’s vital to carefully weigh the advantages against potential drawbacks, such as its rigidity, dietary restrictions, and health concerns.

Ultimately, the suitability of the 75 Hard Program hinges on your specific goals, preferences, and lifestyle. Prior to embarking on this challenge or any wellness program, it’s advisable to seek advice from experts who can help you create a customized plan that aligns with your unique needs. Always keep in mind that your well-being should remain a top priority, and sustainable, long-term changes often surpass short-lived challenges in terms of lasting impact.




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