The 75 Hard Challenge is a mental toughness program created by entrepreneur Andy Frisella. It’s designed to build discipline, mental resilience, and healthy habits. The challenge is not specifically about weight loss or fitness but is more focused on developing a strong mindset through strict adherence to daily tasks.
Rules of the 75 Hard Challenge:
1. Follow a Diet
• Choose a diet or eating plan and stick to it strictly.
• No cheat meals or alcohol are allowed.
2. Two 45-Minute Workouts per Day
• One workout must be outdoors, regardless of the weather.
• The other can be indoors or outdoors.
3. Drink 1 Gallon of Water Daily
• This helps improve hydration and overall health.
4. Read 10 Pages of a Non-Fiction Book
• The book must be non-fiction and focused on self-development or learning.
• Audiobooks do not count.
5. Take a Progress Picture Daily
• This helps track physical transformation throughout the challenge.
Additional Notes:
• The program lasts 75 consecutive days.
• If you miss any of the tasks, you must start over from Day 1.
• It’s as much about mental discipline as it is about physical activity.
The program is known for its intensity and the discipline it demands. Many participants report improved focus, confidence, and mental toughness after completing it.
The 75 Hard Challenge is a transformative mental toughness program that goes beyond fitness to challenge your discipline, resilience, and daily commitment. Created by entrepreneur and podcaster Andy Frisella, the program emphasizes the idea that mental toughness is built through consistent effort and self-discipline.
Here is a comprehensive breakdown of the challenge:
Overview
• Duration: 75 consecutive days
• Objective: To build mental toughness, improve discipline, and establish healthy habits
• Main Principle: Absolute adherence to the rules; missing even one task means starting over from Day 1
The Rules
1. Follow a Diet
• You must choose a specific diet to follow (e.g., keto, paleo, calorie-counting, etc.).
• No deviations or “cheat meals” are allowed during the 75 days.
• Alcohol is strictly prohibited.
2. Complete Two 45-Minute Workouts Every Day
• One of the workouts must be outdoors, no matter the weather.
• The workouts can involve any type of physical activity (e.g., gym, yoga, running, hiking).
• These sessions cannot be combined—they must be separate.
3. Drink 1 Gallon (128 ounces) of Water Daily
• Water intake must be strictly followed to support hydration and overall health.
• No substitutions like flavored drinks, tea, or soda are allowed.
4. Read 10 Pages of a Non-Fiction Book
• The book must focus on self-development, personal growth, or education (e.g., business, psychology).
• Audiobooks are not allowed; the reading must be physical or eBooks.
5. Take a Progress Photo Every Day
• This step serves as a visual record of your physical transformation over the 75 days.
• The photo must be taken daily and saved as proof of progress.
Key Principles
• All Tasks Are Mandatory: Each task must be completed every day. Skipping even one task, no matter how small, results in starting over.
• Focus on Mental Strength: While there are physical benefits, the primary goal is to strengthen mental discipline.
• Weather Conditions Are No Excuse: The program teaches adaptability and resilience by requiring an outdoor workout regardless of weather.
Benefits of the 75 Hard Challenge
1. Mental Resilience
• By sticking to strict rules, you train your mind to prioritize discipline and commitment.
2. Improved Physical Fitness
• Consistent workouts and dietary adherence lead to better physical health and performance.
3. Enhanced Time Management
• Juggling multiple daily tasks encourages efficient use of time and prioritization.
4. Confidence and Self-Belief
• Completing the challenge instills a sense of achievement and proves that you can accomplish difficult goals.
5. Development of Healthy Habits
• The 75-day repetition of positive habits helps solidify them into long-term routines.
Challenges of the Program
• Time-Intensive: Managing two workouts, reading, and other tasks daily can be demanding.
• Social Limitations: Avoiding alcohol and cheat meals may restrict participation in some social settings.
• Rigorous Consistency: The program requires unwavering commitment with no rest days or exceptions.
Tips for Success
1. Plan Ahead:
• Schedule workouts, meals, and reading time to ensure you stay on track.
2. Set Alarms or Reminders:
• Use apps, calendars, or alarms to remind you of daily tasks.
3. Stay Organized:
• Use journals, progress trackers, or the official 75 Hard app to log your progress.
4. Prepare for Challenges:
• Anticipate obstacles like weather for outdoor workouts or social events that involve food/alcohol.
Official Resources
1. Website:
2. App:
• iOS: Download Here
• Android: Download Here
3. Book by Andy Frisella:
• “75 Hard: A Tactical Guide to Winning the War with Yourself” provides additional insights into the program.
FAQs
• Can I modify the rules?
No. The program is designed to be followed exactly as laid out for optimal results.
• What happens if I miss a task?
You start over from Day 1.
• Can beginners do this challenge?
Yes, but it’s important to choose a diet and workouts appropriate for your fitness level.
• What happens after 75 days?
Many participants continue incorporating some or all of the habits into their daily lives.
The 75 Hard Challenge is not just a fitness program—it’s a test of mental toughness and a path to a stronger, more disciplined version of yourself. It’s demanding but highly rewarding for those who complete it.