If you’re searching for a no-excuses mental and physical transformation challenge, the 75 Hard program might be exactly what you need. Created by entrepreneur and motivational speaker Andy Frisella, 75 Hard has gained attention for its intensity, simplicity, and strict structure. But it’s more than just a fitness routine. This program is designed to build mental toughness, discipline, and grit.
Whether you’re trying to boost your fitness, sharpen your mindset, or simply prove to yourself that you can stick to something, this guide will walk you through everything you need to know before starting the 75 Hard program.
What Is the 75 Hard Challenge?
75 Hard is a 75-day self-improvement program focused on mental resilience and personal discipline. It’s often mistaken for a fitness challenge, but it’s actually a transformative mental toughness regimen with physical benefits as a byproduct.
The rules are simple on paper, but they require full commitment with zero compromises. If you break a single rule on any day, you start back at Day 1.
The 75 Hard Rules
You must complete all of the following tasks every single day for 75 consecutive days:
- Follow a diet
You choose the diet, but it must be structured and goal-oriented. No cheat meals or alcohol allowed. The diet should support your physical goals, whether that’s fat loss, muscle gain, or general health. - Two 45-minute workouts per day
One of these workouts must be done outdoors, no matter the weather. The workouts can be any type—strength training, running, walking, yoga—but they must last 45 minutes each. - Drink 1 gallon (3.78 liters) of water daily
This rule is often one of the most difficult. Sipping water consistently throughout the day is crucial to meet this goal without feeling bloated. - Read 10 pages of a nonfiction book
Audiobooks don’t count. You must physically read 10 pages of a self-improvement, business, or personal development book each day. - Take a progress photo
This helps track your physical transformation and adds accountability. Skipping even one photo means starting over.
Why People Do the 75 Hard Challenge
While weight loss and muscle definition are often side effects, the core goal of 75 Hard is mental transformation. Participants commonly report improved focus, higher confidence, reduced anxiety, and increased self-discipline.
The real strength of the program lies in proving to yourself that you can follow through with commitments, even when it’s uncomfortable or inconvenient.
Benefits of Completing 75 Hard
- Improved physical fitness from consistent daily workouts
- Better dietary habits and awareness of nutrition
- Heightened self-discipline in all areas of life
- Sharper mindset and mental focus
- Greater confidence and emotional resilience
- A clear structure for personal development
Common Challenges and How to Overcome Them
Time Management
Doing two 45-minute workouts a day along with reading, dieting, and drinking a gallon of water requires planning. Create a daily schedule that blocks off workout windows and reading time. Meal prep ahead of time to stay on track.
Motivation Drops
It’s common to lose enthusiasm midway through the challenge. That’s why the focus is on discipline, not motivation. Remind yourself of your “why” and track small wins to keep pushing.
Weather and Outdoor Workouts
The rule that one workout must be outdoors is non-negotiable. If it’s raining, snowing, or scorching hot, you still need to go outside. Consider walking, rucking, or yoga in these conditions. Dress appropriately and stay safe.
Forgetting the Progress Photo
Set a reminder or take the photo first thing in the morning. Many people have to restart the program after skipping this simple task.
Who Should Try the 75 Hard Program?
This challenge is not for everyone. It requires a high level of commitment, mental stamina, and the ability to push through discomfort. However, if you’re stuck in a rut, lack confidence, or need to prove to yourself that you can stick to a plan, 75 Hard may be worth considering.
Best suited for:
- Individuals seeking a mindset reset
- Athletes or fitness enthusiasts wanting a challenge
- Entrepreneurs and professionals working on mental sharpness
- Anyone aiming to build bulletproof discipline
Who Should Avoid It?
If you have certain medical conditions, are recovering from injury, or are pregnant, this program might be too intense. It’s also not ideal for those who struggle with disordered eating, as the strict dietary rules could be triggering. Always consult a healthcare professional before beginning a high-intensity program like this.
Tips for Success on 75 Hard
- Pick a realistic diet that you can stick to for 75 days
- Choose workouts that support recovery to avoid overtraining
- Read first thing in the morning or before bed to stay consistent
- Use a habit-tracking app or calendar to visually track progress
- Don’t wait for the “perfect” time—there’s never a convenient moment to commit to change
- Surround yourself with support or join online 75 Hard groups for accountability
Final Thoughts
The 75 Hard program isn’t easy, but that’s the point. It pushes you to rise above your excuses and proves that you are capable of more than you think. The transformation goes beyond physical appearance—it’s about building the kind of self-discipline that changes your life.
If you’re ready to step into discomfort, confront your limitations, and level up your mindset, 75 Hard might be the challenge you need. Just remember: it’s not about perfection, it’s about persistence. Every day completed is a promise kept to yourself.
