75 Medium Challenge: The Rules, Explained
The 75 Medium rules
- Diet: clean, whole-food eating with zero alcohol for 75 days — stricter than Soft's "social occasions" allowance.
- Exercise: 45 minutes every single day, no weekly recovery day (or active recovery only). Some versions require one outdoor workout per week.
- Water: 3 litres per day, same as Soft.
- Reading: 10 pages daily, usually non-fiction (self-development, business, health).
- Miss a task? Log it and continue — the restart-from-day-1 rule stays exclusive to 75 Hard.
Because 75 Medium (like Soft) is community-evolved rather than trademarked, you'll see small variations. What defines it: Hard's daily standards, Soft's forgiveness.
Soft vs Medium vs Hard vs Intense
| 75 Soft | 75 Medium | 75 Hard | |
|---|---|---|---|
| Workouts | 45 min, 1 recovery day/wk | 45 min every day | 2 × 45 min every day, 1 outdoors |
| Alcohol | Social occasions | None | None |
| Water | 3 L (100 oz) | 3 L (100 oz) | 1 gallon (3.8 L) |
| Reading | 10 pages, any book | 10 pages non-fiction | 10 pages non-fiction |
| Progress photo | Optional | Optional/weekly | Daily |
| Miss a task | Continue | Continue | Restart day 1 |
Some communities also run a 75 Intense tier — essentially 75 Hard's daily requirements (two workouts, stricter diet) but without the restart rule. It's the honest maximum for people who want Hard's workload with sane failure handling.
Who should run 75 Medium?
- You finished 75 Soft and want a harder second round.
- You want to cut alcohol completely but can't (or shouldn't) commit to two workouts a day.
- 75 Hard broke you before — Medium keeps the daily standard without the reset roulette.
Track it in the free app
The app ships with the classic 75 Soft rules pre-loaded — and with Premium you can recreate 75 Medium in a minute: edit the alcohol rule to none, set training to every day, and add up to 4 custom rules (steps, journaling, no sugar). Start Soft first if you're unsure, and step up when the habits feel automatic.
Progression strategy: the 225-day arc
A pattern we see among long-term users: run Soft → Medium → Intense back to back. Each 75-day block raises the standard just as the previous one becomes routine — nine months of compounding habits instead of one heroic, unsustainable sprint — adjusting your rules for each round as you go.
Frequently asked questions
Is there an official 75 Medium Challenge?
No — like Soft, it's a community variation of 75 Hard, so details vary. Pick one rule set on day 1 and stick to it.
Do you restart on 75 Medium if you miss a day?
In most versions, no — the restart rule belongs to 75 Hard. Log the miss and continue, same as on 75 Soft.
Can I create my own 75-day challenge rules?
Yes — in the app (Premium) you can edit the default rules and add up to 4 of your own with icons, colors and sub-steps.
Start Your 75 Soft Challenge Today
The free 75 Soft Challenge Tracker comes with every rule pre-loaded, daily reminders, streaks and Forgiving Mode — everything you need to reach day 75.