75 Soft Challenge: What Is It and Why You Should Care
Key Findings
The 75 Soft Challenge is a 75-day lifestyle program designed as a sustainable alternative to the extreme 75 Hard Challenge. It emphasizes consistency over intensity, focusing on daily workouts, balanced nutrition, hydration, reading, and mindset. Its popularity has grown because it offers structure without burnout, making it approachable for beginners and busy individuals alike.
Fitness challenges can feel overwhelming. They often demand strict diets, multiple daily workouts, or intense discipline that most people simply can’t fit into their lives.
That’s why the 75 Soft Challenge has taken off as a practical, balanced alternative to the viral 75 Hard program.
Instead of forcing extreme routines, 75 Soft focuses on achievable, healthy habits that support both physical and mental well-being. It’s designed to be tough enough to push you out of autopilot, but flexible enough to fit into real life.
What is the 75 Soft Challenge?
The 75 Soft Challenge is a 75-day lifestyle reset that emphasizes balance, consistency, and sustainability over intensity.
The goal isn’t to punish yourself or test your limits, but to slowly build the kind of daily habits that make you healthier, more disciplined, and more energized in the long run.
Think of it as a structured framework for improving your routines: one workout per day (even if that workout means nothing more than incorporating another popular low-stress fitness trend, Zone Zero exercises), smarter eating choices, more hydration, less alcohol, and a commitment to reading and personal growth.
It covers the physical, mental, and lifestyle elements of well-being, without the extreme rigidity of 75 Hard.
Who Created the 75 Soft Challenge?
The 75 Soft Challenge gained popularity on social media as a response to Andy Frisella’s original 75 Hard Challenge, which was designed to build “mental toughness” through strict, non-negotiable daily rules.
But for many, 75 Hard felt too extreme and unrealistic. Content creators, trainers, and everyday people began sharing a softer, more flexible version; one that focused on balance and sustainability.
That’s how 75 Soft was born: the same 75-day structure, but with rules that allow real people to succeed without burnout.
75 Hard vs 75 Soft: What’s the Difference?
If you’re confused about how 75 Soft differs from 75 Hard, you’re not alone. Both challenges share the idea of committing to daily habits for 75 days, but the level of intensity is drastically different.
Where 75 Hard is about pushing yourself to your absolute limits, 75 Soft is designed to be approachable and realistic.
Here’s how the two stack up:
Workouts: 75 Hard requires two daily 45-minute workouts (one outdoors, no excuses). 75 Soft asks for just one 45-minute session, allowing rest and flexibility.
Diet: 75 Hard demands a strict diet with no cheat meals or alcohol. 75 Soft encourages balanced, nutritious eating with flexibility for moderation.
Alcohol: 75 Hard bans it completely. 75 Soft allows occasional social drinking.
Personal Development: Both challenges encourage reading, but 75 Soft sets a realistic target of 10 minutes per day.
Overall approach: 75 Hard is designed as a “mental toughness” gauntlet. 75 Soft is about long-term, sustainable growth.
75 Soft Challenge Rules
One of the reasons 75 Soft is so popular is because of its simplicity.
The rules are straightforward enough that anyone can follow them, but structured enough to create real change. They address the core pillars of fitness, nutrition, hydration, and personal growth.
Here’s what they look like in practice:
Exercise for 45 minutes a day. This doesn’t mean punishing workouts every day. Mix in strength training, cardio, yoga, or long walks. Rest days can still count if you stay active and moving.
Eat balanced, nutritious meals. Focus on whole foods: lean proteins, complex carbs, vegetables, healthy fats. The key is mindfulness, not perfection. Occasional treats are allowed.
Limit alcohol. Social drinks are fine, but avoid bingeing. The idea is to cut back, not cut out completely.
Read daily. Spend at least 10 minutes reading something educational or personal-development related. This rule trains your mind, not just your body.
Stay hydrated. Aim for around 3 liters of water a day (roughly a gallon). Hydration supports energy, recovery, and overall health.
Why Try the 75 Soft Challenge?
When considering whether to take on a 75-day program, it’s natural to ask: why bother? The appeal of 75 Soft lies in its balance.
Unlike fads or extreme programs, this challenge is designed to actually fit into real life. It helps you reset unhealthy patterns, while giving you structure to stay on track.
Here are some of the biggest benefits of giving it a go:
It’s sustainable. Unlike crash diets or extreme workout programs, 75 Soft builds habits you can actually maintain.
It balances discipline with flexibility. You’ll challenge yourself, but you won’t feel deprived or punished.
It improves mental health. The reading and mindfulness elements make it more holistic than purely physical programs.
It’s beginner-friendly. Whether you’re new to fitness or just need a reset, the rules are clear and approachable.
It’s progress, not perfection. Missing a day doesn’t mean you’ve “failed”; the goal is consistency, not all-or-nothing extremes.
75 Soft Challenge Template
The best way to succeed with 75 Soft is to treat it as a structured but flexible daily plan. Instead of vague goals, here’s a practical breakdown you can actually follow.
Daily Routine:
Morning
Drink a full glass of water right after waking up.
Read 10 minutes of a personal development or educational book. This sets the tone for the day.
Daytime Workout (45 minutes)
Strength Days (2–3x per week): Full-body strength training with weights or bodyweight. Focus on squats, push-ups, lunges, and rows.
Cardio Days (2x per week): Running, cycling, or HIIT sessions. Aim to get your heart rate up but keep it sustainable.
Mobility / Active Recovery Days (1–2x per week): Yoga, Pilates, or stretching-focused sessions to prevent burnout.
Walks / Light Movement: Even on busy days, a brisk walk counts. The point is to move consistently.
Nutrition
Build each meal around protein + veggies + healthy carbs + healthy fats. Example:
Breakfast: Greek yogurt with berries and oats.
Lunch: Chicken salad with quinoa and olive oil dressing.
Dinner: Salmon with roasted vegetables and sweet potatoes.
Snacks: Nuts, fruit, boiled eggs, or protein shakes.
Hydration
Target around 3 liters (about a gallon) of water daily.
Pro tip: Carry a reusable bottle and mark time goals (e.g., “Finish half by noon”).
Evening Wind-Down
Quick journal entry: write 1 win from today, 1 thing you could improve, and 1 intention for tomorrow.
Optional light stretching or a short walk to relax before bed.
Weekly Focus:
2–3 Strength Sessions
2 Cardio Sessions
1–2 Mobility/Recovery Sessions
Balanced nutrition with meal prep 1–2 days per week
Limit alcohol to 1 social occasion weekly
Daily mindset check-in and reading
This template ensures you’re not just following “rules,” but building a routine you can realistically sustain for 75 days, and beyond.
Download our free 75 Soft Challenge Printable PDF for simplified day-to-day tracking of your goals.
Final Thoughts: Why Try the 75 Soft Challenge?
The 75 Soft Challenge is a powerful reminder that you don’t need to live at extremes to transform your life. With its balance of structure and flexibility, it creates a system for building healthier routines that stick, without the pressure or burnout of stricter programs.
If you’ve ever wanted a reset button for your habits, this challenge could be it. Seventy-five days from now, you may find yourself not just stronger and healthier, but more disciplined, focused, and confident in what you can achieve.
Article FAQ
What is the 75 Soft Challenge?
The 75 Soft Challenge is a 75-day lifestyle reset designed as a more sustainable alternative to the 75 Hard Challenge. It focuses on building balanced, long-term habits like daily exercise, nutritious meals, hydration, reading, and personal reflection. Unlike 75 Hard, which demands extreme discipline and rigid rules, 75 Soft is more approachable for beginners.
What does 75 Soft mean?
“75 Soft” simply means a softer, more flexible version of the original 75 Hard Challenge. It keeps the 75-day framework but adapts the rules so they’re easier to follow and fit into everyday life.
How to create your own 75 Soft Challenge?
While the official version has five core rules (exercise, nutrition, hydration, reading, and mindset), you can adapt it to your needs. For example, swap reading for meditation, or adjust the exercise duration if you’re just starting out. The goal is to commit to healthy habits for 75 days straight.
Who created the 75 Hard Challenge?
The 75 Hard Challenge was created by Andy Frisella, an entrepreneur and host of the Real AF podcast. It was designed to build mental toughness through extreme daily discipline, including two workouts per day, a strict diet, and no alcohol or cheat meals.
Is 75 Soft good for weight loss?
Yes, while weight loss isn’t the sole focus, many people find they naturally lose weight during the challenge. By committing to daily activity, drinking more water, and eating balanced meals, you create a calorie deficit and improve overall health without resorting to fad diets.
What’s the difference between 75 Soft and 75 Medium?
Some people have created a “75 Medium” as a middle ground between Hard and Soft. It usually involves one workout plus an outdoor walk, stricter nutrition than 75 Soft, but more flexibility than 75 Hard. It’s not official, but it shows how the framework can be adapted to different fitness levels.
