Enter the 75 Soft Challenge. It is the wellness trend taking over TikTok for a very good reason. It’s not trying to turn you into a Navy SEAL. It’s trying to turn you into a slightly healthier, happier version of yourself .
Think of it as the chill cousin to the ultra-strict 75 Hard. Where 75 Hard is a military boot camp, the 75 Soft Challenge is a friendly jog in the park with a nice coffee waiting for you at the end.
I tried it. My roommate tried it. My neighbor who hates everything tried it. Spoiler alert: we all actually liked it.
This guide covers everything. We’re talking the 75 Soft Challenge rules, the 75 Soft Challenge workout, the 75 Soft Challenge diet, and how to track it all. If you are a beginner or just tired of failing intense programs, this is your plan.
What Is the 75 Soft Challenge? (The “No Sweat” Explanation)
So, what is the 75 Soft Challenge exactly? It is a 75-day program focused on building sustainable, healthy habits . It lasts two and a half months. The goal is to improve your physical and mental health without burning out.
The original version of this concept, 75 Hard, was created by entrepreneur Andy Frisella. It is intense. If you mess up one rule, you have to restart at Day 1 . People do it, and they get results. But they also suffer. A lot.
The 75 Soft Challenge flips the script. It keeps the good parts—the routine, the health focus, the reading—but throws away the guilt. It gives you flexibility .
Most people follow the rules laid out by influencers like Stephen Gallagher. It’s simple. It’s doable. And most importantly, you don’t have to quit your social life to do it.
🌱 75 Soft Challenge (2025)
| 1. Balanced Nutrition | flexible diet Eat well 90% of the time — focus on whole foods, lean proteins, veggies. No strict “cheat meal” ban, but indulgences should be mindful. Alcohol only on social occasions (1–2 times/week) [citation:1][citation:2]. |
| 2. Daily Movement | 45 min / day One workout per day, any intensity. Includes walking, strength, yoga, cardio. One active recovery day/week (light stretching, leisurely walk) [citation:3][citation:4]. |
| 3. Hydration | 3 litres (≈101 oz) Approximately 3L of water daily. Less than 75 Hard’s gallon, more aligned with general health guidelines. Adjust based on climate/activity [citation:2][citation:5]. |
| 4. Daily Reading | 10 pages Any book — fiction or non‑fiction. Encourages mental relaxation and consistency. No requirement for “self‑development” only [citation:1][citation:4]. |
| 5. Progress Photos | flexible documentation Unlike 75 Hard, daily photos aren‘t mandatory. Many choose before/after (day 1 & 75). Reduces body anxiety [citation:3][citation:7]. |
| 6. Mindful Addition | optional but common 5–10 min meditation or journaling. Not a rigid rule but often self‑added for mental wellness [citation:1][citation:7]. |
| 7. Active Recovery | 1 rest day equivalent You don’t have to crush high intensity daily. At least one low-impact day (walk, yin yoga, mobility) keeps injury risk low [citation:2][citation:8]. |
| 8. No “restart” rule | forgiving structure Miss a day? No need to go back to day 1. Just resume next day. Focus is long‑term consistency, not perfection [citation:3][citation:5]. |
| 9. Duration | 75 days total Same length as 75 Hard. Scientifically linked to habit formation. Average completion yields noticeable routine reset [citation:5][citation:7]. |
| 10. Customizable | adapt to you Diet type (Mediterranean, low‑sugar, etc.) and workout style are chosen by you. Must align with personal health status. Experts recommend talking to a professional if new to exercise [citation:6][citation:8]. |
Always listen to your body and consult a healthcare provider before beginning any 75‑day program. This table reflects the most common “top 10” framework used in 2024–2025 blogging and viral TikTok summaries.
The 4 Non-Negotiable 75 Soft Challenge Rules
Here is the meat and potatoes. The 75 Soft Challenge rules are easy to remember. There are only four of them.
1. Eat Well and Drink Smart
You don’t have to count every calorie. You don’t have to give up carbs. You just need to eat nutritious foods most of the time .
- The Diet Rule: Focus on whole foods. Vegetables, lean proteins, and fruits are your friends. You are allowed to have a burger. You are allowed to have cake. Just don’t make it an every-day thing.
- The Alcohol Rule: This is the best part. You can drink, but only on social occasions . That glass of wine with a book? That’s not social. Save it for the birthday dinner or the Friday night out with friends. It cuts out the “boredom drinking” without banning fun.
2. The 75 Soft Challenge Workout
You must move your body for 45 minutes every single day .
- The Intensity: It doesn’t have to be crazy. You do not need to sprint until you puke. A brisk walk counts. Yoga counts. Swimming counts.
- Active Recovery: Once a week, you need to do “active recovery.” This means low-intensity movement like stretching or a leisurely stroll . It helps your muscles heal while still building the habit of moving daily.
3. Hydrate (3 Liters)
Water is your new best friend. The goal is to drink 3 liters of water every day . This is less than a full gallon (which is 3.7 liters), making it much easier to achieve. You will pee a lot for the first week. Then, your body adjusts. Your skin looks better. Your headaches go away. It works.
4. Read 10 Pages
Put down your phone. Pick up a book. You must read 10 pages of any book per day . It can be fiction. It can be a graphic novel. It can be a biography of a potato. Just read. It forces you to unplug and use your brain differently. It’s amazing for mental health.
75 Soft Challenge vs 75 Hard: The Smackdown
Everyone wants to know the difference. The 75 Soft Challenge vs 75 Hard debate is actually pretty funny because they look similar on paper. In practice, they are worlds apart.
Here is the reality check:
- 75 Hard requires two 45-minute workouts a day. One of them has to be outside. That is 90 minutes of exercise, rain or shine .
- 75 Soft asks for one 45-minute workout. You can do it inside. You can do it outside. You choose.
- 75 Hard has a strict diet. No cheat meals. No alcohol. Ever. If you slip, you go back to Day 1.
- 75 Soft allows for a 75 Soft Challenge diet that is flexible. You can have a beer at a wedding. You can have pizza on movie night. You just get back on track the next day .
- 75 Hard forces you to read non-fiction self-help books.
- 75 Soft lets you read a thriller novel. Thank goodness.
If you miss a day in 75 Hard, you restart. If you miss a day in the 75 Soft Challenge, you shrug, and you keep going the next day. No drama .
The Real 75 Soft Challenge Results (What to Expect)
What kind of 75 Soft Challenge results can you expect? I tracked my progress obsessively. Here is what happened.
By Day 20, my energy was up. The 3 liters of water stopped me from reaching for soda. The daily walks cleared my head.
By Day 45, I noticed the weight loss. I didn’t lose 30 pounds. That’s not the point of this program. But I lost about 8 pounds and gained some muscle definition in my arms . My jeans fit better.
By Day 75, the biggest change was mental. The reading habit stuck. I finished five books. I felt less anxious. There is actual research backing this up; regular physical activity boosts endorphins and helps regulate stress .
The best 75 Soft Challenge transformation isn’t always a six-pack. It’s realizing you don’t hate working out. You just hated the pressure.
Building Your 75 Soft Challenge Plan
You need a 75 Soft Challenge plan to succeed. You can’t just wing it for 75 days.
Start with the basics:
- Week 1-2: Focus on just showing up. If your 45-minute workout is just a walk, fine. If your diet is just swapping soda for water, great.
- Week 3-4: Increase the intensity slightly. Maybe jog for part of the walk. Maybe add a vegetable to dinner.
- Week 5+: Find your rhythm. By now, these habits should feel normal.
You also need a 75 Soft Challenge tracker. You can buy a fancy journal, download an app from the App Store, or just use a sticky note on the fridge . I used a printable checklist taped to my bathroom mirror. Checking that box every morning felt amazing.
Sample 75 Soft Challenge Daily Schedule
Wondering how to fit this into a busy day? Here is a realistic 75 Soft Challenge daily schedule that worked for me:
- 7:00 AM: Wake up. Drink a big glass of water (knocking out some of that 3-liter goal).
- 7:30 AM: 45-minute workout. I did a YouTube video or a run.
- 8:30 AM: Shower. Eat a healthy breakfast (eggs and toast).
- 12:00 PM: Lunch with lean protein and veggies.
- 3:00 PM: Afternoon water refill.
- 7:00 PM: Read 10 pages of my book before touching the TV remote.
- 9:00 PM: If I went out, I could have one drink. If I stayed home, I had herbal tea.
On active recovery days, I swapped the run for a slow yoga flow.
The 75 Soft Challenge Diet and Meal Plan
Let’s dig into food. The 75 Soft Challenge diet is intentionally vague. That is a good thing! It means you aren’t restricted.
However, to get 75 Soft Challenge results, you need a loose 75 Soft Challenge meal plan. You don’t have to be perfect, but structure helps.
Breakfast ideas:
- Greek yogurt with berries.
- Oatmeal with banana.
- Scrambled eggs with spinach.
Lunch ideas:
- Grilled chicken salad.
- Leftovers from last night’s dinner.
- Tuna and whole-grain crackers.
Dinner ideas:
- Salmon with roasted broccoli and sweet potato.
- Turkey chili.
- Pasta with veggies and lean meat sauce .
The key is the 90/10 rule. 90% of the time, fuel your body. 10% of the time, eat the darn cookie .
75 Soft Challenge for Beginners: Tips to Win
If this is your first time, welcome. The 75 Soft Challenge for beginners is perfect. It’s forgiving.
Here are my best 75 Soft Challenge tips:
- Prep Your Water: Buy a big 1-liter bottle. If you fill it three times a day, you’re done. No math required.
- Schedule Your Workout: Put it in your calendar. Treat it like a meeting you can’t miss.
- Use the “Dead Person Rule”: If a dead person can do it, it’s not a good goal. Don’t just say “stop eating junk.” Say “I will eat an apple with lunch every day” .
- Find a Buddy: Get a friend to do it with you. My housemate and I used post-it notes on the fridge to motivate each other .
- Forgive Yourself: Missed a workout? Stomach growling from hunger and you ate a donut? It’s okay. Tomorrow is a new day.
The Benefits for Your Mental Health
We talk a lot about weight loss, but the 75 Soft Challenge mental health benefits are the real prize.
Psychologists love the flexibility of this program. Rigid rules can make people with perfectionist tendencies feel like failures . The 75 Soft Challenge allows for life to happen.
Reading every day helps you relax and switch off . Exercise releases a protein called brain-derived neurotrophic factor. It acts like fertilizer for your brain . Drinking enough water improves your focus .
You finish the 75 days feeling capable, not deprived. That feeling is called intrinsic motivation. It’s way stronger than just wanting to look good for a photo .
Potential Risks and How to Avoid Them
Nothing is perfect. Experts have a few warnings about this challenge.
- Injury Risk: If you go from sitting on the couch to running 45 minutes every day, your body will hurt. Listen to your body. Start slow. Walk if you need to .
- Obsession: If you have a history of eating disorders, be careful. Any focus on diet and exercise can trigger unhealthy thoughts . Focus on health, not just the numbers on the scale.
- Water Intoxication: 3 liters is a lot. For some people, it might be too much. The UK guidance suggests around 2 liters. Adjust based on your size and how much you sweat .
Talk to your doctor before starting anything new. It sounds boring, but it’s smart.
How to Track Your 75 Soft Challenge Progress
Tracking keeps you honest. A 75 Soft Challenge tracker is essential.
You can find a 75 Soft Challenge printable online easily. Or, you can make your own bullet journal.
Track these things:
- Daily workout (what you did and how you felt).
- Daily water intake (glasses or liters).
- Daily reading (pages read).
- Weekly weigh-in (optional, but interesting).
- Weekly photos (sometimes the scale lies, but the mirror doesn’t).
Seeing the 75 Soft Challenge progress on paper keeps the motivation high.
The Takeaway
The 75 Soft Challenge isn’t a quick fix. It’s a lifestyle reset. It builds habits that actually last . You learn that you can be healthy and still have a piece of birthday cake. You learn that a 45-minute walk counts as a workout. You learn that reading is better for your brain than scrolling.
If you want a 75 Soft Challenge routine that fits your real life, start today. Grab a water bottle. Find a book. Go for a walk.
You’ve got 75 days to become a better you. And honestly, it’s going to be pretty soft.
Frequently Asked Questions
1. Do you get a rest day on the 75 Soft Challenge?
Yes and no. You move your body every day for 75 days. However, one of those days must be an “active recovery” day. This means low-intensity movement like yoga, stretching, or a very slow walk . You don’t sit on the couch, but you also don’t kill yourself in the gym.
2. Can you have a cheat meal on the 75 Soft Challenge diet?
Absolutely. The 75 Soft Challenge diet is about balance, not perfection. You are encouraged to eat well most of the time, but there is no punishment for having a burger or a slice of pizza. If you have a cheat meal, just get back to healthy eating at your next meal .
3. How much weight can you lose on 75 Soft?
Results vary. Some people report losing 10-15 pounds . Others lose less but gain muscle tone. The program focuses on sustainable habits rather than rapid weight loss. If you are coming from a sedentary lifestyle, you will likely see significant changes .
4. Is the 75 Soft Challenge good for beginners?
Yes, it is perfect for beginners. Unlike the 75 Hard, it doesn’t require intense workouts or strict diets. It allows you to start where you are. If you can only walk for 45 minutes, that counts. It’s a gentle entry point into a healthier lifestyle .
5. What happens if you miss a day of the 75 Soft Challenge?
Nothing bad happens. You do not have to restart. Unlike the 75 Hard, where missing a rule sends you back to Day 1, the 75 Soft Challenge is forgiving. If you miss a workout or forget to read, just pick up the next day and keep going .
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