The 75 Hard Challenge: Are You Up for this Sporting Challenge?

Tik Tok's new viral challenge tests our ability to overcome, but it also carries some risks. Find out what the 75 hard challenge is.
The 75 Hard Challenge: Are You Up for this Sporting Challenge?
Leidy Mora Molina

Reviewed and approved by the nurse Leidy Mora Molina.

Written by Cristian Minich

Last update: 18 July, 2022

Once again, through social networks, a challenge has been invented that seeks to test physical dexterity. Many people accept the challenge as a sign of self-improvement, in the public eye, even if it also involves taking serious risks. Find out what the 75 Hard challenge is all about. Are you up for it?

75 Hard is a program of physical conditioning, nutrition, and discipline. The goal is to achieve the desired results in 75 days. It was devised in 2019 by Andy Frisella, an entrepreneur who is in the industry of making and selling supplements to gain muscle mass.

The strange thing is that he isn’t a sports trainer or a health specialist. However, this plan has gained popularity among young people looking to show others what they are capable of achieving.

How the 75 Hard program is carried out

The 75 Hard challenge, or program, consists of performing five critical self-improvement tasks each day for 75 days. If, on any of those days, you’re unable to complete the challenge, then you’ll have to start again from scratch. Next, let’s see what the suggested activities are. Do you think you can do it?

1. Follow a nutritional plan

It aims to carry out healthy nutrition, although it isn’t specified what kind of diet should be done or how. This point is left to each person’s discretion. However, it’s clarified that no “cheat meals” or alcohol is allowed.

The most advisable thing to do is to go to a nutritionist and tell them about the activities you wish to do so that they can draw up a food plan according to your individual characteristics and level of physical demand.

75 hard challenge.
One of the main challenges of the 75 hard challenge is to adopt and maintain a healthy diet.

2. Conduct two schedules of training each day

Daily organization will be essential to meet the objectives. We know that, for many people, it’s difficult to devote time each day to physical activity and, in this program, you need to make time for two schedules. Two guidelines are specified in this item:

  • Each training session will last 45 minutes
  • At least one of the activity shifts must be outdoors

3. Drink a gallon of water each day

Drinking water is essential for sports practice, as it helps to maintain an optimal level of hydration. But how much liquid should be ingested? According to Frisella, the challenge is to drink one gallon, or 3.5 liters of water each day.

This recommendation is somewhat controversial, as fluid needs depend on several factors. In a study shared in 2010, the daily fluid suggestion for men was 3000 milliliters (3 liters) and 2200 (2.2 liters) for women.

Excessive water consumption has counterproductive effects. Therefore, it’s best to consult a doctor about the right amount for each case.

Read also: 5 Surprising Benefits of Drinking Water

4. Read 10 pages of a book

Reading allows you to exercise your brain, as well as to know and learn about countless subjects. The 75 Hard challenge proposes that you read 10 pages every day. It must be educational or self-improvement reading.

One of the requirements is that it must be non-fiction. The range of possibilities is wide and you’ll have to choose your book, as there’s no further guidance or recommendations.

5. Take a picture of yourself every day

It may seem unimportant, but taking a picture of yourself day by day is important to follow the evolution and notice the physical changes that begin to take place as you progress through the program.

Of course, there’s no input on the mental aspect and you could even omit this point. However, it’s also true that it doesn’t cost you anything to do it and you can benefit from it.

Benefits of implementing the 75 hard challenge

This type of program, of course, isn’t for everyone. However, those who are willing and ready to tackle it will surely reap many rewards.

The challenge aims to achieve the discipline needed to stick to the entire plan and thus improve physical fitness and mental health. Here are some benefits of the 75 Hard challenge:

  • It helps you to lose weight
  • Improves hydration
  • Strengthens muscle mass
  • Helps to clear our minds
  • Encourages reading and provides knowledge
  • Improves confidence and self-esteem
  • Acts against stress

Disadvantages of Frisella’s program

Earlier, we mentioned Andy Frisella as the ideologist of the 75 Hard challenge and clarified that he’s an entrepreneur and not a specialist. For this reason, it should be noted that the program has some drawbacks. These are some of the disadvantages that should be taken into account when deciding whether to carry it out or opt for another plan.

An abrupt change of life for a short time

One of the recurring questions is what happens once the program is completed. If it’s completed, it’s certain that the physical changes will be reflected in your figure.

However, it’s necessary to carry out a plan to continue training once the challenge is over. Otherwise, we’ll most likely go back to the habits we had before the training and start to lose the acquired benefits.

There are few specific guidelines

In order to comply with the 75 Hard challenge, no routines or specific exercise are recommended, so we need to research or get advice to implement activities that are suitable for our condition.

On the other hand, there are no recommendations to make a food plan, and we also have to select the books for the reading part.

Lack of flexibility

The routine to be followed is demanding, as it’s two and a half months of double daily physical activity. One of the main weaknesses of the program is that rest has been omitted, which is always recommended in sports practice, as overtraining can expose us to a greater risk of injury.

In addition to the above, to be active twice a day for 75 days seems a very difficult goal to achieve. It’s common for unforeseen events to force us to modify the planned activities for the day. And, in this case, it would be necessary to start from scratch.

A woman exercising.
The 75 hard challenge doesn’t make specific recommendations on the ideal diet and exercise. You need to do your own research.

Are you up for the 75 Hard challenge?

The first thing to ask yourself is whether the 75 Hard challenge is an appropriate program for you. If you take it on, you’re sure to reap many benefits.

But think of it as a goal to improve your fitness and health, as you don’t have to prove anything to anyone. If you want to do it, then it would be best to work out the training plan and diet with professional help.

Keep in mind that this is a very demanding challenge and you could opt for another type of training program to achieve your goals. Perhaps, the best option is to do a test and determine whether you should continue or abandon it. Are you up for the challenge?

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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  • Meinders AJ, Meinders AE. Hoeveel water moeten we eigenlijk drinken? [How much water do we really need to drink?]. Ned Tijdschr Geneeskd. 2010;154:A1757. Dutch. PMID: 20356431. Disponible en:
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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.