January hits and suddenly every squat rack, treadmill and rowing machine is full again.
The annual wave of “new year, new me” motivation is back — but this year, a growing number of people aren’t just going for a casual jog and eating more salads. No, they’re taking on something much tougher: the ’75 Hard Challenge’.
The name says it all. Created by motivational speaker and entrepreneur Andy Frisella back in 2019, 75 Hard isn’t your average fitness plan — it’s a mental endurance test that’s gone viral across TikTok and Reddit.
Per The Cleveland Clinic, the programme has been trending for around five years and, according to its supporters, it is designed to build “mental toughness” as much as muscle.
So what does the 75 Hard challenge actually involve?
Well, for 75 consecutive days, participants must stick to five strict daily tasks. They have to avoid alcohol and cheat meals, follow a nutrition plan of their choice, complete two 45-minute workouts a day (one of them outdoors), drink a full gallon of water, read ten pages of a nonfiction or self-improvement book, and take a progress photo every single day.
Miss just one task, and you start again from day one.
Supporters insist the payoff is worth it. Over on Reddit, one participant shared online that “this is by far the best I’ve ever felt in my life — the confidence and self love this journey will bring you is life changing.” They said the process taught them discipline and self-respect, adding, “Being able to look yourself in the mirror as someone who is true to their own word is damn near euphoric. My discipline is my superpower; I feel like I can do anything I put my mind to.”
For others, it’s the structure and self-control that appeals. Celebrity trainer Jenny Francis-Townson told Women’s Health: “You choose the diet that suits you, you choose the exercises and you choose the books to read. This makes it more personal to you, which is a good thing.”
The Cleveland Clinic lists the following accepted nutrition plans as acceptable for the 75 Hard: Flexitarian diet, Paleo diet, Pegan diet, DASH diet, The Whole30 diet.
Nutritional therapist Eleanor Thrupp from Innermost added that sticking to a nutrition and exercise programme for 75 days “will certainly improve your fitness and weight management,” even if the intensity of this particular plan isn’t for everyone.
Medical professionals, though, have a few words of caution for those undertaking such an intense challenge.
Dr Jonathan H. Shaw of Palm Beach Orthopaedic Institute describes the programme as a wellness test that demands absolute consistency. “The program requires its participants to complete specific daily tasks for 75 consecutive days without any cheat days or modifications,” he said, per Forbes. “If you miss any tasks on any day, you must restart from day one.”
Dr Raj Desai of DISC Surgery Center agrees that the format is extremely rigid. “Applying such a ‘catch-all’ criteria to a hardcore challenge will mean the failure rate is high, plus the chances of injury for those who may not be used to such an intensive regime are significant,” echoed celebrity trainer Luke Worthington. He warned that the programme doesn’t consider someone’s current fitness level, health background, age or even access to proper equipment.
The challenge’s “no excuses” mindset has also drawn criticism from psychologists. Dr Matthew Sacco, a sports performance expert, tells The Cleveland Clinic that while 75 Hard might build resilience, it can also create unrealistic pressure. “It speaks to this idea that we’re supposed to be able to suck it up, pull ourselves up by our bootstraps and move on,” he explained. “But that’s not a good long-term philosophy, especially if you have chronic, ongoing medical issues.”
The physical strain of completing two 45-minute workouts every day can quickly add up. Experts warn that without recovery time, participants risk fatigue or overuse injuries. And while drinking more water is generally healthy, consuming a full gallon daily can be dangerous for anyone with kidney or heart issues. Dr Desai highlights another concern: “Excessive water intake may not be suitable for participants with kidney issues or cardiac dysfunction, and no rest days can lead to overuse injuries.”
That’s why variations like ’75 Soft’ have started to gain popularity. This version keeps the structure but introduces flexibility — one rest day per week, fewer total workout minutes, and less rigid hydration goals. “It focuses on progress rather than perfection,” says Dr Desai. “Since 75 Hard is such an extreme form of exercise, a lot of people cannot sustain the level of working out and dieting that they’re doing.”
Still, even critics admit that parts of the plan can have lasting benefits. Dr Shaw notes that consistency itself can be transformative: “Doing things consistently for a long period of time can help develop habits, and there are aspects of this plan that do have a positive impact on someone’s health.” He added that cutting out alcohol, focusing on whole foods and staying hydrated can all boost cardiovascular and mental health.
The key, experts say, is knowing your limits. “75 Hard could work depending on your goals,” Dr Shaw explained. “It can be healthy as long as you are listening to your body and implementing healthy habits.”
Dr Sacco perhaps summarised it best, saying: “Sticking with a strict approach to making changes might work for some people. But what actually builds resilience is having the ability to bounce back when something happens. That’s going to be more sustainable in the long haul.”
In other words, while some gym-goers may find the 75 Hard Challenge life-changing, others could end up burned out by February. As with any new fitness plan, the smartest move might be to borrow the good habits — consistency, hydration, daily movement — without taking the “no-rest-days” mindset too literally.
Because getting fit for the new year is great. But staying fit for the rest of it? That’s where the real hard work begins!
Featured image credit: Sport Manual
