75 Hard vs 75 Soft
Fitness challenges have grown in popularity as people seek structure and motivation to build healthier habits. Among these challenges, the 75 Hard and 75 Soft programs stand out. While they share similar goals, the two programs differ significantly in their approach, intensity, and flexibility. This comprehensive guide explores 75 Hard vs. 75 Soft, providing the information you need to decide which program aligns with your lifestyle and goals.
What Is the 75 Hard Program?
The 75 Hard program is a 75-day challenge created by entrepreneur and author Andy Frisella. It is designed to push participants beyond their comfort zones by requiring discipline, consistency, and resilience. The challenge isn’t just about physical fitness; it’s a mental toughness program aimed at transforming your mindset and habits.(1)
Key Rules of 75 Hard
Participants must complete the following tasks every day for 75 consecutive days:
1. Two Workouts Daily: Each workout must last 45 minutes, and one must be performed outdoors regardless of the weather.
2. Follow a Diet: Choose any diet plan, but stick to it strictly. No cheat meals or alcohol are allowed.
3. Drink One Gallon of Water: Staying hydrated is non-negotiable.
4. Read 10 Pages: Read a non-fiction, self-improvement, or educational book. Audiobooks do not count.
5. Take a Progress Photo: Capture a photo each day to visually track your transformation.
Missing even one task means starting over from Day 1. This high level of accountability is what makes the 75 Hard program both challenging and effective.
Read our detailed article on how to successfully complete the 75 Hard Program!
What Is the 75 Soft Program?
The 75 Soft program was created as a less demanding alternative to 75 Hard. It retains the structure and discipline of the original challenge but introduces flexibility. This makes it more accessible to those who want to build healthier habits without the pressure of rigid rules.
Key Rules of 75 Soft
Participants must follow these tasks daily for 75 days:
1. One Workout Daily: Exercise for 45 minutes. The workout can be done indoors or outdoors.
2. Follow a Healthy Diet: Focus on eating nutritious foods but allow occasional treats in moderation. Alcohol is permitted in limited quantities.
3. Drink 3 Liters of Water: This is slightly less than the gallon required in 75 Hard.
4. Read 10 Pages: Any book genre is acceptable, though self-improvement books are encouraged.
Unlike 75 Hard, the 75 Soft program does not require progress photos, and occasional lapses are allowed without restarting the challenge.
Read our detailed article on how to start the 75 Soft program!
75 Hard vs 75 Soft: Key Differences
The primary differences between 75 Hard vs 75 Soft lie in the intensity and rigidity of the rules. Here’s a detailed comparison:
Feature 75 Hard 75 Soft
Workout Frequency Two workouts per day (one outdoors) One workout per day (indoors or outdoors)
Diet Requirements Strict diet with no cheat meals or alcohol Flexible diet with occasional treats
Water Intake 1 gallon (128 ounces) 3 liters (101 ounces)
Reading 10 pages of self-improvement books 10 pages of any book (self-improvement ideal)
Progress Photos Daily progress photo required No photo requirement
Flexibility No flexibility; missing a task restarts program Flexible; occasional leniency allowed
Why Choose 75 Hard?
The 75 Hard program is ideal for individuals looking for a challenge that demands unwavering commitment. It’s designed for those who:
• Want to develop mental toughness and resilience.
• Are prepared to make significant lifestyle changes.
• Thrive under strict rules and high accountability.
Benefits of 75 Hard
1. Physical Transformation: With two workouts per day and a strict diet, participants often experience significant fat loss and muscle gain.
2. Mental Discipline: The program’s rigidity builds consistency and discipline.
3. Confidence Boost: Successfully completing 75 days instills a sense of achievement and self-belief.
Challenges of 75 Hard
• The program is time-consuming, requiring careful planning to complete two workouts and other tasks daily.
• The outdoor workout rule can be inconvenient, especially in extreme weather conditions.
• Missing one task means restarting from the beginning, which can be discouraging.
Why Choose 75 Soft?
The 75 Soft program is suited for individuals who want a structured approach to building healthy habits but need more flexibility. It’s perfect for people who:
• Are beginners or have busy schedules.
• Want a sustainable program they can integrate into daily life.
• Prefer a balance between discipline and moderation.
Benefits of 75 Soft
1. Easier to Maintain: With fewer rules and more flexibility, it’s easier to fit into a busy lifestyle.
2. Sustainable Habits: Allows occasional treats, making it less likely to lead to burnout.
3. Inclusive: Suitable for people of all fitness levels.
Challenges of 75 Soft
• Results may be slower or less dramatic compared to 75 Hard.
• Requires self-discipline to avoid becoming too lenient with the rules.
Results: 75 Soft vs 75 Hard
The results of each program depend on your effort and consistency. Participants of 75 Hard often report dramatic changes in physical fitness, including weight loss, improved muscle tone, and enhanced endurance. The mental benefits, such as increased focus and resilience, are also significant.
In contrast, 75 Soft results may take longer to achieve but are typically more sustainable. Participants often experience gradual weight loss, improved energy levels, and better overall health without the extreme demands of 75 Hard.
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Choosing Between 75 Hard and 75 Soft
When deciding between 75 Hard vs Soft, consider the following factors:
1. Your Goals: If you want rapid results and a mental toughness challenge, choose 75 Hard. If your goal is sustainable habit-building, choose 75 Soft.
2. Your Lifestyle: If you have a busy schedule or prefer flexibility, 75 Soft may be more practical.
3. Your Fitness Level: Beginners or those new to fitness challenges may find 75 Soft more approachable.
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How to Prepare for Each Program
Preparing for 75 Hard
• Plan Your Workouts: Schedule two 45-minute workouts, including one outdoors, each day.
• Choose a Diet: Pick a diet plan that aligns with your goals, such as low-carb, high-protein, or calorie-controlled.
• Stay Organized: Use a tracker or checklist to monitor your progress.
• Commit Fully: Prepare for the mental and physical demands of the program.
Preparing for 75 Soft
• Choose Your Exercise: Select a 45-minute workout that fits your fitness level.
• Set Realistic Diet Goals: Focus on eating healthy while allowing occasional indulgences.
• Track Your Habits: Use a planner or app to stay consistent.
• Be Flexible: Adjust your routine as needed while maintaining overall discipline.
Embarking on the 75 HARD or 75 SOFT program requires a disciplined approach to both physical activity and nutrition. While the program doesn’t mandate specific supplements, incorporating certain ones can support your increased physical demands and overall health.
Here are our recommended supplements to consider: Protein powder, BCAA’s, & Pre-Workout Supplements.
A1’s TOP PICK
The 75 HARD Collection – Andy Frisella 1st Phorm Boost your mental and physical performance with 1st Phorm’s 75 HARD collection. Explore Andy Frisella’s top picks, from protein powders and vitamins to fat burners, pre-workouts, and more!
If you make a purchase, we may earn a commission at no extra cost to you.
Boost your mental and physical performance with 1st Phorm’s 75 HARD collection. Explore Andy Frisella’s top picks, from protein powders and vitamins to fat burners, pre-workouts, and more!
Frequently Asked Questions: 75 Soft vs Hard
Can I Transition from 75 Soft to 75 Hard?
Yes, many participants start with 75 Soft to build foundational habits before tackling the more demanding 75 Hard program.
What Happens If I Miss a Task in 75 Soft?
Unlike 75 Hard, missing a task in 75 Soft does not require restarting the program. However, consistency is still important for achieving results.
Is 75 Soft Less Effective Than 75 Hard?
Both programs can be effective if followed consistently. The key difference lies in the intensity and speed of results.
Can Beginners Do 75 Hard?
Beginners can attempt 75 Hard, but the program’s demands may be overwhelming. Starting with 75 Soft is often a better option.
Final Thoughts: 75 Hard vs 75 Soft
Both 75 Hard and 75 Soft are powerful tools for building discipline and improving fitness. The choice between the two depends on your goals, fitness level, and lifestyle.
If you’re ready for a life-changing challenge and are willing to commit fully, 75 Hard is the ultimate test of mental and physical resilience. On the other hand, if you want to improve your habits in a sustainable and manageable way, 75 Soft provides a balanced approach.
Whichever program you choose, the key to success lies in consistency and effort. Start your journey today and take the first step toward a healthier, stronger, and more disciplined version of yourself.
