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75 Hard is a daily program of both mental and physical activities executed over 75 days for health and wellbeing. 75 Hard describes itself as a mental strengthening program that claims to create lasting life changes, however media and participants also describe it as a fitness challenge.[1][2] 75 Hard has spread among influencers as a viral trend on TikTok.[3][2]
75 Hard was created by entrepreneur and podcaster, Andy Frisella, in 2019. His background played a significant role in shaping the program. Frisella grew up in St. Louis Missouri, where he was actively involved in sports and weightlifting. His passion for fitness and self-improvement eventually led him to establish his own supplement company, 1st Phorm.[4]
Drawing inspiration from Ironman competitions, Frisella developed 75 Hard with the belief that facing difficult and uncomfortable challenges is key to building mental toughness.[5] Because of the challenge's drastic nature and long-lasting results, it has gained substantial popularity in the media.[6] For example, social platforms like Facebook host support groups where participants encourage each other throughout the challenge. Similarly, publications such as Medium.com and Women's Health Magazine have featured articles documenting authors' experiences with 75 Hard.[7] The program has drawn criticism due to its possible health risks if undertaken too rigidly or without consideration of negative impacts as well as the intensity of its messaging[8][6][6] While others have observed that 75 Hard can be a effective program chosen for change.[9]
Rules and Structure of the Program
75 Hard is a 75-day program that requires participants to follow six strict, non-negotiable rules.[10] The program emphasizes discipline and consistency, with no allowances for any missed days or modifications. Participants are expected to track their progress daily, often using journals, social media updates, or dedicated habit tracking apps. The rules of the program are as follows:
No skip days. Because the challenge is designed to build your mental toughness, there are no rest days or "cheat" days. If a participant fails to complete any one of the six rules on any given day, they are required to restart the program from day one. This strict approach is meant to instill resilience and accountability.
Follow a diet. The diet is completely up to the participant as long as they stick to it. This way participants can choose a nutritional plan that aligns with their goals. Many people go with structured diets such as keto, paleo, or plant-based eating to maximize their physical transformation.[11] However, as part of your diet there can be zero alcohol consumption.
Complete 2 45-minute workouts per day, one workout must be outside. Working out is both a physical and mental aspect of the challenge, requiring participants to engage in two separate exercise sessions each day. One of these workouts must be outside. This requirement in meant to reinforce discipline by pushing participants to exercise in less than ideal environments. However, critics argue that this rule does not account for individuals with physical limitations, extreme weather conditions, or access to safe outdoor spaces.[12]
Drink a gallon of water per day. Hydration is considered essential for overall health, and the challenge mandates consuming a full gallon of water daily. While adequate hydration is beneficial, some health professional have cautioned that excessive water intake isn't for everyone, specifically for people with kidney conditions or electrolyte imbalances.[13]
Read 10 pages of non-fiction. Unlike many other fitness/wellness challenges, 75 Hard incorporates a reading component to encourage self education and mindset development. Participants are required to read at least 10 pages of a non-fiction book each day, most people choose to read self-help, motivational books, or The Bible. The only caveat here is that you must be reading a physical copy, no eBooks.
Take daily progress pictures. To track progress and stay accountable, participants must take a full-body picture of themselves every day.
Benefits and Claims
Creator, Andy Frisella, claims 75 Hard will build participants' confidence, self-esteem, self-worth, self-belief, fortitude, and grit.[1][8] By following the program perfectly, results promise career strides, relationship development, and the best physical shape of your life. [14]Millions of people have tried 75 Hard and have stated things like “I’ve learned more about myself in 3 months than I have in 30 years”.[15] or “I completed 75 hard and it completely changed my life."[16] For some participants, the framework and challenge of the program, may be an effective structure for change.[17][9]
Popularity and Spread
75 Hard gained much of its popularity on social platforms like TikTok, where the hashtag "#75Hard" has amassed over 2 billion views, and YouTube, where creators have shared their journeys from start to finish. [2][6]Although introduced in 2019, the program gradually gained popularity and surged in recognition by 2023. Notable celebrities and influencers who have either completed or attempted the program include Tana Mongeau, Meghan Trainer, and Shellece Pratt, the latter having 1.9 million views on TikTok for her results.[18]
Other alternatives such as "75 Soft" have been developed to promote greater safety and ease of the program.[3][19] The 75 challenge structure also
Criticisms and Controversies
Despite its popularity, 75 Hard has faced significant criticism from health professionals, fitness experts, and former participants who argue it rigid structure may not be suitable or safe, for everyone.[14][20]Others have critcized the possible impacts of peer pressure on participants.[6]
Testimonies from participants, although helpful, are only anecdotal. One of the main criticisms of 75 Hard is that it is not based on scientific research or expert designed fitness principles.[10][6] Unlike structured workout programs developed by certified trainers, nutritionists, or medical professionals, 75 hard was created solely based on Andy Frisella's personal experiences and beliefs. This lack of professional input raises concerns about whether the program is truly beneficial for the general population.[17] Celebrity trainer, Luke Worthington states, "A challenge like this doesn't account for people's current levels of activity, health background, history with exercise, emotional relationship with food, body type, age, or even access to equipment/coaching ... the failure rate is high, plus the chances of injury for those who may not be used to such an intensive regime are significant.” [21]
Compared to other wellness program and challenges, although the message is worded differently, the aim is the same, hard and fast results. Many popular fitness and diet trends, including Whole30, the Keto Diet, intermittent fasting, and extreme boot camp-style fitness programs, share similar themes; strict rules, little flexibility, and an emphasis on quick transformations rather than long-term stability. Experts caution these hard and fast methods may not be the best approach for everyone. Federica Amati, head nutritionist at ZOE, says "Having an all-or-nothing mindset is not helpful for most of us. Sustainable healthy dietary habits are built through consistency, not perfection ... such a strict, generalized and uncompromising approach is not likely to be helpful or healthy, so I wouldn't recommend it." [21]
In support of this argument, research on habit formation suggests that long-term success comes from gradual, sustainable change, not rigid, short-term challenge.[22] Psychologists and nutritionists argue that when people follow restrictive plans for a set number of days, they often return to their old habits once the challenge ends, making results temporary rather than transformative.
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