The latest trend in diet and fitness taking over social media is the 75 Hard challenge. Developed by entrepreneur and podcaster Andy Frisella in 2019, the 75 Hard challenge has gained popularity for its strict requirements and transformation potential. Participants of the challenge are required to complete two daily workouts, adhere to a rigorous diet, consume a gallon of water daily, and engage in various other tasks focused on nutrition, fitness, and self-improvement for 75 consecutive days. There are no cheat days allowed in this challenge, and any slip-ups or misses result in restarting the program from day one. Frisella has likened the challenge to an Iron Man or climbing Mount Everest, emphasising its difficulty.
:max_bytes(150000):strip_icc():format(jpeg)/75-hard-challenge-split-070725-31651202c64f4a43ad71c479e554f6e0.jpg)
Despite the demanding nature of the 75 Hard challenge, it has attracted nearly 1 million completions, with participants sharing their daily progress and final transformations on social media platforms like Instagram and TikTok. The challenge is not merely a diet or fitness plan but framed as a “transformative mental toughness program” that can bring significant life changes. The rules are straightforward – participants must fulfil five tasks related to nutrition, fitness, and self-improvement daily for 75 days without fail. Missing a day or a task means starting the countdown again from zero, making it a true test of discipline and commitment.
The core rules of the 75 Hard challenge include following a strict diet with no cheat meals or alcohol, drinking a gallon of water, completing two 45-minute workouts (one outdoors), taking a progress photo, and reading 10 pages of a non-fiction book daily. While the requirements are stringent, participants have the freedom to choose their specific diet, exercise routines, and reading material, tailored to their preferences and lifestyle. This flexibility is intentional to accommodate individuals of varying fitness levels and backgrounds, ensuring that anyone can take on the challenge and push their mental and physical boundaries.
The creator of the 75 Hard challenge, Andy Frisella, is a successful entrepreneur with businesses in the supplement and nutrition industry, along with hosting popular podcasts like The MFCEO Project and Real AF. Despite his achievements, Frisella faced backlash in 2024 for making controversial remarks about female police officers on his podcast. The program has also sparked the emergence of a modified version known as 75 Soft, which offers some leniency compared to the original challenge. While 75 Soft allows for alcohol consumption and reduces exercise and water intake requirements, Frisella emphasises the importance of adhering to the strict guidelines of the 75 Hard program without compromise.
Critics of the 75 Hard challenge have raised concerns about its extreme demands, especially regarding exercise intensity. Health experts caution that the challenge exceeds the recommended weekly exercise duration by federal officials, potentially leading to injuries, particularly for those who were previously inactive. Additionally, the daily water consumption goal of a gallon has prompted warnings about the risk of hyponatremia, a condition caused by drinking excessive water leading to low blood sodium levels and potential health complications. These factors highlight the importance of considering individual fitness levels and health before undertaking such a rigorous program.
Celebrities have also been drawn to the 75 Hard challenge, with singer JoJo and reality TV star Madison LeCroy joining the ranks of participants. JoJo embarked on the challenge to enhance her mental toughness, while LeCroy documented her meals and experience on social media before announcing her pregnancy. Their involvement highlights the widespread appeal of the challenge and its ability to attract individuals seeking to push their limits and achieve personal growth. As the 75 Hard challenge continues to gain popularity, it remains essential for participants to prioritise their health and well-being throughout the program to avoid potential risks associated with its demanding requirements.