The 75 Hard Challenge, created by entrepreneur Andy Frisella, is not your typical fitness program. It’s a mental toughness challenge designed to push your physical and psychological limits for 75 days straight. Its strict guidelines demand unwavering discipline, turning it into a powerful (but polarizing) path toward self-mastery.
What Is the 75 Hard Challenge?
The challenge lasts for 75 consecutive days and includes six non-negotiable rules you must complete every single day— no exceptions, no excuses. If you fail even once, you start back at day one.
Here are the six daily tasks:
- Follow a structured diet.
No cheat meals. No alcohol. The type of diet is your choice, but it must support your goals and be followed with zero deviations. - Complete two 45-minute workouts per day.
One of these must be outdoors, regardless of weather. The idea is to build discipline, not convenience. - Drink 1 gallon (about 3.8 liters) of water daily.
Hydration supports physical performance, focus, and energy. - Read 10 pages of a non-fiction/self-development book.
Audiobooks don’t count. The goal is to build mental sharpness and learn. - Take a progress photo every day.
This tracks physical transformation and reinforces consistency. - No alcohol or cheat meals.
Clean eating and complete abstinence from alcohol are key parts of the challenge.
Who Is 75 Hard For?
- People seeking a total mental and physical transformation
- Those who thrive under structure and high expectations
- Individuals wanting to break out of cycles of procrastination or complacency
- Anyone needing a serious mindset reset
Key Benefits of 75 Hard
- Builds discipline, resilience, and confidence
- Strengthens your mind-body connection
- Helps eliminate excuses and procrastination
- May lead to significant physical changes
Challenges to Consider
- Highly time-consuming (especially the two workouts)
- Not flexible for those with hectic schedules or health limitations
- Zero room for error – restarting after one slip can be demoralizing
- Not necessarily sustainable long-term
Final Thoughts
75 Hard isn’t just about looking fit — it’s about proving to yourself that you can do hard things, day in and day out. It’s intense, yes — but for some, that intensity is the spark needed to ignite serious, lasting change.