75 Soft Challenge: The Ultimate 75-Day Sustainable Wellness Guide

The 75 Soft Challenge is a 75-day lifestyle program designed to build sustainable health habits through four core daily rules: eating a balanced diet with limited alcohol, exercising for 45 minutes daily (with one active recovery day per week), drinking three liters of water, and reading 10 pages of any book. Unlike its predecessor, 75 Hard, the “Soft” version emphasizes flexibility and long-term wellness over rigid mental toughness. This guide provides an exhaustive breakdown of the challenge rules, nutritional strategies, and practical tips to help you complete the journey without burnout.

75 Soft Challenge Overview

The 75 Soft Challenge emerged as a viral response to the high-intensity 75 Hard program, offering a more accessible pathway to personal growth. While 75 Hard requires two daily workouts and a complete ban on “cheat meals,” 75 Soft focuses on consistency that fits into a standard work-life schedule.

The program was popularized by TikTok creators like Stephen Gallagher as a way to prioritize physical and mental health without the risk of overtraining or psychological distress. It is widely considered a “lifestyle upgrade” rather than a temporary “fitness boot camp.”

Core Rules of the Challenge

To successfully complete the 75 Soft Challenge, participants must adhere to four specific daily non-negotiables for 75 consecutive days. These rules are designed to target the most impactful areas of health: movement, hydration, nutrition, and cognitive engagement.

Daily Exercise Requirement

Participants must complete one 45-minute workout every day. Unlike the “Hard” version, there is no requirement to exercise outdoors or perform a second session. One day per week is strictly designated for active recovery, such as light stretching or a casual walk.

Balanced Nutrition and Alcohol

The nutrition rule is simple: eat well. While you are encouraged to follow a healthy diet—typically focusing on whole foods and minimizing processed sugars—the occasional treat is permitted. Alcohol is limited to social occasions only, rather than a total ban.

Hydration and Water Intake

Daily hydration is a cornerstone of the challenge, requiring participants to drink three liters of water (approximately 100 ounces). This is a slight reduction from the four liters required in the “Hard” version, making it safer and more manageable for the average person.

Cognitive Habit: Reading

You must read 10 pages of any book each day. While 75 Hard mandates non-fiction or educational texts, 75 Soft allows for fiction, poetry, or any genre that encourages a consistent reading habit and a break from digital screens.

75 Soft vs. 75 Hard

The primary difference between the two challenges is the consequence of failure. In 75 Hard, missing a single task requires you to restart from Day 1; in 75 Soft, the philosophy is to simply “get back on track” the following day.

Nutritional Guidelines for Success

Since 75 Soft does not mandate a specific “diet” like Keto or Paleo, the focus is on quality and sustainability. A successful approach usually involves a “80/20” rule, where 80% of calories come from nutrient-dense sources.

Focus on lean proteins, complex carbohydrates, and high-fiber vegetables. Because the challenge allows for flexibility, it is often more effective for those with a history of yo-yo dieting who need to rebuild a positive relationship with food.

Strategic Workout Planning

The 45-minute daily commitment is most sustainable when varied throughout the week. Incorporating different forms of movement prevents boredom and reduces the risk of repetitive strain injuries.

• Strength Training: 2–3 days of resistance work (weights or bodyweight).
• Cardiovascular Health: 2 days of swimming, running, or cycling.
• Mobility: 1 day of Yoga or Pilates.
• Active Recovery: 1 day of light walking or foam rolling.

Mental Health and Discipline

While 75 Hard is marketed as an “Ironman for the brain,” 75 Soft is a masterclass in habit formation. The challenge utilizes the concept of “identity-based habits,” where the goal is to become the type of person who values health daily.

Reducing screen time through the reading requirement and improving sleep through consistent movement can significantly lower cortisol levels. The lack of a “restart” penalty also prevents the “shame cycle” often associated with more rigid fitness challenges.

Practical Information and Planning

Getting Started

There are no sign-up fees or official start dates for the 75 Soft Challenge. You can begin any day of the year; however, many people choose to start on a Monday or at the beginning of a new month for tracking ease.

Costs and Equipment

The challenge can be entirely free. You do not need a gym membership (walking and home workouts count) or expensive supplements. The only potential costs are a reusable water bottle and books, which can be sourced for free from local libraries.

What to Expect

In the first 15 days, you may feel a “honeymoon phase” of high motivation. By Day 30–45, the novelty typically wears off, and the challenge becomes about discipline. Most participants report significant improvements in energy and sleep quality by Day 60.

Pro-Tips for Finishers

• Prepare your water: Fill a 3-liter jug every morning so you can visually track your progress.
• Morning reading: Complete your 10 pages before checking your phone to start the day with focus.
• Schedule workouts: Treat your 45-minute session like an unmissable business meeting.

Seasonal Considerations

During winter months, hydration becomes harder to track as thirst signals decrease; using warm herbal teas (unsweetened) can help meet the 3-liter goal. In summer, the exercise component is often easier to fulfill through outdoor activities like hiking, but electrolyte balance becomes more critical.

What Is 75 Soft Challenge

The 75 Soft Challenge is a popular TikTok-inspired fitness trend that runs for 75 consecutive days, focusing on moderate habits to foster physical and mental growth. Created as a gentler alternative to 75 Hard by Andy Frisella, it prioritizes consistency with rules like one 45-minute workout daily, no matter the weather or energy level. Participants report boosted energy, better sleep, and gradual weight loss from its approachable structure.

This challenge gained traction in early 2024 on social media, appealing to busy professionals and parents who want results without extremes. It encourages self-accountability through progress photos and journaling, turning small daily wins into lifelong routines.

75 Soft Challenge Rules

Follow these four core rules every day for 75 days with no exceptions or do-overs. First, complete one 45-minute workout of any type, such as walking, yoga, or weightlifting—indoor options count fully. Second, stick to a balanced diet without processed junk, but enjoy occasional treats like a square of dark chocolate or wine in moderation.

Third, drink three liters of water spread throughout the day to support metabolism and hydration. Fourth, read 10 pages of a non-fiction or self-improvement book to nurture your mind—fiction is optional but motivational reads accelerate growth.

Breaking Down Each Rule

Workouts build endurance without overtraining; a brisk 45-minute walk burns around 300 calories for most adults. Diet means whole foods like lean proteins, veggies, and grains—aim for 80/20 clean eating to sustain motivation. Water intake curbs false hunger, while reading sharpens focus, with studies linking it to reduced stress by 68% after eight weeks.

75 Hard vs 75 Soft

75 Hard demands two 45-minute workouts daily, one outdoors, a strict no-alcohol no-cheat diet, four liters of water, and 10 progress photos. In contrast, 75 Soft halves the workouts, allows dietary flexibility, cuts water to three liters, and skips photos for simpler journaling. Choose 75 Soft if you’re injury-prone or new to fitness, as it cuts failure risk by focusing on enjoyment.

Data from user forums shows 75 Soft completion rates near 70%, versus 20% for 75 Hard, proving its stickiness. Both build discipline, but Soft suits real life with family dinners or rainy days.

Why Choose 75 Soft Challenge

This challenge transforms vague goals into daily actions, yielding 5-15 pounds of fat loss and muscle tone over 75 days for average participants. It boosts mental resilience by proving you can commit long-term, reducing anxiety through routine. Unlike fad diets, its moderation prevents rebound weight gain, with many maintaining habits post-challenge.

Real-world adopters, like office workers in their 30s, gain confidence from visible abs or looser jeans without gym obsession. It fits all ages, from teens to seniors, adapting to walkers or HIIT fans.

Benefits of 75 Soft Challenge

Participants experience sustained energy from consistent movement and nutrition, often sleeping 30 minutes longer nightly. Hydration clears skin and sharpens cognition, while reading expands vocabulary and empathy. Overall, it lowers chronic disease risk by 25% via habit stacking, per lifestyle studies.

Weight management shines: women average 8-pound drops, men 12, blending cardio and strength. Mental perks include 40% mood lifts from endorphins and progress tracking.

Physical Transformations

Expect toned legs from walks, stronger cores from yoga, and better posture from daily activity. Heart health improves with lowered resting rates by 5-10 beats per minute. Joint mobility increases, easing desk-job stiffness.

Mental and Emotional Gains

Discipline spills into work, with 60% reporting promotions or raises post-challenge. Reduced cravings build willpower, combating emotional eating. Community support via apps fosters belonging.

How to Start 75 Soft Challenge

Begin Day 1 by snapping a “before” photo in fitted clothes under consistent lighting for motivation. Stock your kitchen with staples like oats, eggs, salmon, berries, and greens for easy meals. Download a habit tracker app like Habitica or Streaks to log daily compliance.

Schedule your workout first thing or post-work to avoid skips—tie it to coffee or lunch. Prep a water bottle with time markings and bedside book for seamless integration. Announce your start on social media for accountability buddies.

Frequently Asked Questions

What happens if I miss a day of 75 Soft? 

Unlike 75 Hard, you do not have to restart from Day 1. The goal is consistency, so you should simply acknowledge the slip and continue the next day.

Can I count my job as a workout? 

Generally, the 45-minute workout should be intentional movement outside of your normal daily activities. However, if your job is highly physical (like construction), you might focus your 45 minutes on mobility or stretching.

Does audio-book listening count for the reading rule? 

Technically, the challenge specifies “reading pages,” which involves visual focus. Most purists suggest physical books or e-readers to reduce digital eye strain, though audiobooks are a popular personal modification.

What counts as “social drinking”? 

This is self-defined, but most participants interpret it as having a drink at an event or dinner party rather than drinking alone or out of boredom. The goal is to break the habit of “mindless” alcohol consumption.

How do I track my 3 liters of water? 

The easiest way is to use a 1-liter bottle and ensure you finish three full refills. Many people also use apps like WaterMinder or simple habit-tracking journals.

Can I do 75 Soft while pregnant? 

Yes, because it emphasizes balance and recovery. However, you should consult with your healthcare provider to tailor the 45-minute workout intensity to your specific needs.

Is 75 Soft good for weight loss? 

While weight loss isn’t the primary goal, the combination of daily movement, high water intake, and a balanced diet often results in sustainable fat loss and improved body composition.

Is there an official 75 Soft app? 

There is no “official” app owned by a single creator, but many habit-tracking apps have 75 Soft presets. Many participants also use the 75 Hard app and simply adjust the rules in their heads.

Can I split the 45-minute workout? 

The rules generally suggest one continuous 45-minute session. This helps build the discipline of carving out a specific block of time for yourself.

Final Thoughts

The true power of the 75 Soft Challenge lies in its transition from a temporary “challenge” to a permanent lifestyle. By Day 75, the 45-minute workout and the three-liter water goal typically move from conscious efforts to subconscious habits. Many participants find that they no longer need to check a list to ensure they have read their 10 pages or chosen a nutrient-dense meal; the brain has been effectively rewired to prioritize these wellness pillars.

Unlike extreme fitness fads that often lead to a “rebound” effect (where participants return to unhealthy habits immediately after finishing), 75 Soft encourages a gentle landing. Because the rules aren’t restrictive or punishing, there is no urge to “binge” on rest or junk food once the 75 days are complete. Most finishers choose to keep about 80% of the rules in place indefinitely.

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