The 75 Hard Challenge for Beginners

Introduction to the 75 Hard Challenge

The 75 Hard Challenge, created by entrepreneur and author Andy Frisella, is not your typical fitness program. Unlike short-term workout plans or diet fads, this challenge is a 75-day mental toughness program designed to transform the way you think, act, and live.

At its core, the 75 Hard Challenge goes beyond physical fitness. It emphasizes discipline, consistency, and resilience—qualities that shape not only your health but also your lifestyle and mindset. By committing to strict daily rules without compromise, participants develop habits that extend far beyond the gym or diet.

What makes this challenge unique is its focus on mental strength and personal growth. While the physical results are undeniable, the true transformation lies in building unshakable discipline, mental clarity, and the ability to overcome excuses. For beginners, this journey is more than completing workouts or following a diet—it’s about mastering self-control and reshaping your lifestyle from the inside out.

What is the 75 Hard Challenge?

The 75 Hard Challenge, created by entrepreneur Andy Frisella, is often mistaken for just another workout or diet plan—but it’s far more than that. It is a 75-day mental toughness program designed to push you beyond your comfort zone and build unshakable discipline.

At its core, the challenge requires participants to follow a set of strict rules every single day for 75 days, with no exceptions and no compromises. Unlike traditional fitness programs that only focus on weight loss, exercise, or nutrition, the 75 Hard Challenge combines physical effort with mental resilience, making it a full lifestyle transformation journey.

What sets it apart is its emphasis on personal growth and mental strength. While most fitness programs measure success in pounds lost or muscles gained, the 75 Hard Challenge measures success in discipline, consistency, and mindset shifts. By the end of the challenge, participants often experience not only improved fitness but also stronger willpower, focus, and confidence in all areas of life.

In short, the 75 Hard Challenge isn’t just about building a better body—it’s about building a better version of yourself.

Rules of the 75 Hard Challenge (Full Breakdown)

The 75 Hard Challenge rules, designed by Andy Frisella, are simple to understand but difficult to maintain. Each task must be completed every single day for 75 days—with no excuses, no substitutions, and no missed days. Here’s a full breakdown of the rules with examples:

1. Follow a Strict Diet

Choose a diet plan that aligns with your fitness and health goals—whether it’s keto, paleo, intermittent fasting, or clean eating. The key is sticking to it with zero deviations. This rule builds discipline and accountability in nutrition.

2. Exercise Twice a Day (One Must Be Outdoors)

You must complete two 45-minute workouts daily, and one of them must be outdoors, regardless of weather conditions. For example, you could do weight training at the gym in the morning and go for an evening run or walk outside. This develops consistency and resilience.

3. Drink One Gallon of Water Daily

Hydration is crucial for energy, recovery, and overall health. Consuming a gallon (3.7 liters) of water per day may seem tough at first, but it trains you to prioritize health and planning throughout your day.

4. No Alcohol or Cheat Meals

This rule eliminates temptations and unhealthy shortcuts. By avoiding alcohol and cheat meals for 75 days, you strengthen self-control and maintain progress toward your goals.

5. Take a Daily Progress Picture

A simple yet powerful task—taking a daily photo keeps you accountable and allows you to track visual changes over time. By Day 75, you’ll be able to see your transformation clearly.

6. Read 10 Pages of a Non-Fiction Book

The challenge also focuses on mental growth. You must read at least 10 pages of a self-development or educational non-fiction book daily (audiobooks don’t count). This builds knowledge, focus, and positive mindset habits.

7. Complete a Daily Reflection or Journal

Many participants also practice daily journaling or reflection. Writing down your experiences, struggles, and wins helps track progress, improve self-awareness, and build mental toughness along the journey.

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Benefits of the 75 Hard Challenge

The 75 Hard Challenge is more than a 75-day program—it’s a complete transformation blueprint for your body, mind, and lifestyle. By following the strict rules consistently, participants experience a wide range of benefits that extend far beyond physical fitness.

1. Physical Benefits

Improved strength and stamina – The daily workouts build endurance and overall physical capacity.
Weight management and fat loss – A strict diet combined with consistent training supports healthy weight control.
Better health and energy levels – Drinking more water, eating clean, and moving daily lead to long-term vitality.

2. Mental Benefits

Unshakable resilience – Completing the challenge teaches you how to overcome excuses and push through difficult days.
Self-discipline and consistency – The no-compromise rules help develop habits that stick long after the challenge ends.
Accountability and confidence – Tracking progress with daily tasks and pictures builds responsibility and belief in yourself.

3. Lifestyle Benefits

Boosted productivity – Structure and routine from the challenge spill over into work and personal life.
Sharper focus and clarity – Daily reading and reflection strengthen mental awareness and concentration.
Long-term mindset shift – Instead of quick fixes, you build a lifestyle rooted in discipline, growth, and self-mastery.

By combining physical training, mental resilience, and lifestyle discipline, the 75 Hard Challenge empowers you to create lasting change—not just for 75 days, but for life.

Common Challenges & Mistakes Beginners Make

Starting the 75 Hard Challenge can feel overwhelming, especially for beginners. Since the program demands 100% consistency for 75 straight days, even small slip-ups can break your progress. Here are the most common mistakes participants face and how to avoid them:

1. Struggling with Diet Consistency

Many beginners underestimate how hard it is to stick to a strict diet every single day. Skipping meal prep or giving in to cravings often leads to failure. Planning your meals in advance helps maintain discipline and accountability.

2. Skipping Outdoor Workouts in Bad Weather

One rule of the 75 Hard Challenge requires a 45-minute outdoor workout daily—no matter the conditions. Rain, cold, or heat often tempt beginners to skip. This is where mental toughness comes into play, teaching you resilience in any environment.

3. Forgetting Daily Tasks (Pictures, Reading, Journaling)

It’s easy to overlook small tasks like progress pictures, reading 10 pages, or journaling. However, these are just as important as workouts and diet. Setting reminders or using a habit tracker can ensure nothing is missed.

4. Lack of Planning for Meals and Hydration

Failing to plan ahead for meals and water intake is one of the biggest challenges. Drinking a gallon of water daily and sticking to a diet requires preparation. Carrying a large water bottle and prepping meals in batches can make the process manageable.

How to Succeed in the 75 Hard Challenge (Step-by-Step Tips)

Completing the 75 Hard Challenge requires more than motivation—it demands strategy, structure, and consistency. Here are practical step-by-step tips to help you stay on track and succeed:

1. Plan Meals and Workouts in Advance

Meal prepping and scheduling your workouts reduce decision fatigue and keep you focused. By preparing healthy meals ahead of time and blocking workout slots in your calendar, you’ll stick to the challenge without excuses.

2. Find Accountability Partners or Online Groups

Joining a 75 Hard Challenge community or partnering with a friend adds support and motivation. Sharing progress and setbacks keeps you committed and less likely to quit.

3. Track Water Intake with Apps or Bottles

Drinking a gallon of water daily is tough without planning. Use hydration apps or large water bottles with measurements to ensure you meet your daily target.

4. Build Consistency with Morning/Evening Routines

Start your day with a workout, reading, or journaling, and end it by reviewing progress. Routines help build discipline and structure, which are key to completing the challenge.

5. Prioritize Mental Reflection as Much as Workouts

The 75 Hard Challenge isn’t just physical—it’s a mental toughness program. Journaling and reading daily improve focus, clarity, and resilience, ensuring long-term transformation beyond the 75 days.

By combining planning, accountability, structure, and mental growth, you’ll not only finish the challenge but also carry these powerful habits into your lifestyle.

75 Hard Challenge Diet & Workout Ideas (Beginner-Friendly)

One of the toughest parts of the 75 Hard Challenge is deciding on a diet and workout routine that you can actually sustain for 75 days. Since the program doesn’t prescribe a specific plan, beginners have the flexibility to choose an approach that fits their lifestyle. Here are some beginner-friendly diet and workout ideas to help you succeed:

Suggested Diet Approaches

Keto Diet – Focus on low-carb, high-fat meals to promote fat loss and steady energy.
Paleo Diet – Eat whole, unprocessed foods like lean meats, vegetables, nuts, and fruits.
Balanced Diet – A flexible option with lean proteins, whole grains, healthy fats, and vegetables.
Intermittent Fasting – Structure eating windows (e.g., 16:8 method) to control calories and improve discipline.

Tip: Choose a diet that feels sustainable for 75 days. Consistency is more important than perfection.

Sample Workout Ideas

Strength Training – Build muscle and improve endurance with weightlifting or bodyweight exercises.
Running or Jogging – Great for stamina, calorie burn, and completing the outdoor workout requirement.
Yoga or Stretching – Improve flexibility, recovery, and mental focus.
HIIT (High-Intensity Interval Training) – Short, effective workouts that boost metabolism and endurance.
Outdoor Walks – Perfect for beginners to complete the mandatory outdoor session, while still building discipline.

Alternatives & Variations of the 75 Hard Challenge

While the 75 Hard Challenge is powerful for building discipline and mental toughness, not everyone is ready to commit to the full 75-day program. For beginners or those with busy schedules, there are alternatives and modified versions that offer a more flexible approach.

Aspect	75 Hard Challenge	75 Soft Challenge
Duration	75 days	75 days
Workouts	2 workouts daily (45 mins each), 1 must be outdoors	1 workout daily, flexible (gym, walk, yoga, etc.)
Diet	Strict diet with no cheat meals or alcohol	Follow a healthy, balanced diet (moderation allowed)
Hydration	1 gallon (3.7 liters) of water daily	Stay hydrated, but no fixed requirement
Reading	Read 10 pages of a non-fiction/self-development book daily	Read 10 pages of any book daily
Progress Tracking	Take a daily progress picture	No photo requirement
Mental Focus	Builds discipline, resilience, and extreme accountability	Focuses on balance, consistency, and sustainability
Best For	People seeking a mental toughness challenge and complete lifestyle transformation	Beginners or those wanting a flexible, beginner-friendly approach

How to Succeed in the 75 Hard Challenge

The 75 Hard Challenge is a difficult challenge that requires discipline, mental toughness, and dedication. Here are some tips to help you succeed in the challenge:

Plan ahead: Plan your meals and workouts ahead of time to ensure that you stay on track.
Get a workout partner: Having a workout partner can help you stay accountable and motivated throughout the challenge.
Stay hydrated: Drink water throughout the day to ensure that you reach your gallon goal.
Stay consistent: Consistency is key to succeeding in the challenge. Stick to the rules and don’t make exceptions.
Focus on the mental aspect: The mental aspect of the challenge is just as important as the physical. Use the daily reflection to reflect on your progress and stay motivated.
Don’t give up: The challenge can be difficult, but don’t give up. Stay committed and remember why you started the challenge in the first place.

Conclusion: Is the 75 Hard Challenge Right for You?

The 75 Hard Challenge, created by Andy Frisella, is more than a fitness trend—it’s a mental toughness program designed to transform your body, mind, and lifestyle. Over 75 days, you’ll commit to strict rules like following a diet, completing two daily workouts (one outdoors), drinking a gallon of water, reading, journaling, and tracking progress with photos.

The benefits are undeniable: improved strength, stamina, resilience, self-discipline, focus, and productivity. But this challenge isn’t just about physical change—it’s about building the mindset and habits that fuel long-term success.

75 Hard Challenge – FAQs

1. Is the 75 Hard Challenge healthy?
Yes, it promotes clean eating, exercise, hydration, and mental discipline, but it’s intense. Modify it if needed for your fitness level.

2. Can beginners do the 75 Hard Challenge?
Yes. Beginners can start with walking, yoga, or light strength training and a simple diet plan. Consistency is more important than intensity.

3. What happens if you miss a day on 75 Hard?
You must restart from Day 1—no exceptions. This rule builds accountability and mental toughness.

4. Can I do yoga or walking for workouts?
Yes. Any 45-minute workout counts, as long as one session is outdoors. Yoga and walking are beginner-friendly options.

5. Does 75 Hard help with weight loss?
Yes, many people lose weight due to strict diet, daily workouts, and no cheat meals. But the program focuses on discipline, not just fat loss.

6. Can you drink coffee on 75 Hard?
Yes. Coffee and tea are allowed as long as they don’t replace your gallon of water requirement.

7. What books can I read for 75 Hard?
You must read 10 pages of a non-fiction or self-development book daily. Audiobooks don’t count.

8. Is alcohol allowed on 75 Hard?
No. Alcohol and cheat meals are not permitted at any point during the 75 days.

9. How long are the 75 Hard workouts?
Each workout must be 45 minutes, with two workouts per day—one of them outdoors.

10. What is the hardest part of 75 Hard?
Most participants struggle with diet consistency, outdoor workouts in bad weather, and remembering daily tasks like progress pictures and reading.