75 Soft vs 75 Hard: Which Challenge Should You Do?
Rule-by-rule comparison
| 75 Hard | 75 Soft | |
|---|---|---|
| Workouts | 2 × 45 min daily, one must be outdoors | 1 × 45 min daily, 1 recovery day/week |
| Diet | Strict chosen diet, zero cheat meals | Eat well, balanced whole foods |
| Alcohol | None for 75 days | Social occasions only |
| Water | 1 gallon (3.8 L) | 3 litres (~100 oz) |
| Reading | 10 pages non-fiction | 10 pages of any book |
| Progress photo | Every day | Optional |
| Miss a task | Restart from day 1 | Continue the next day |
The real difference: punishment vs consistency
75 Hard is marketed as a mental toughness program — the restart rule is the point. That works if you thrive on all-or-nothing stakes. But it's also why so many attempts end in week two: one missed workout at 11 PM and 13 days of progress evaporate.
75 Soft bets on the opposite psychology: the streak itself becomes the motivation. Research on habit formation consistently shows that missing a single day doesn't derail a habit — quitting after missing does. 75 Soft removes the quit trigger.
Which should you choose?
- Choose 75 Hard if you've already got a training base, your schedule allows two workouts a day, and you specifically want a mental toughness test.
- Choose 75 Soft if you want lasting habits, you're starting from scratch or returning after a break, or your work/family life can't absorb 90+ minutes of daily training.
- Want something in between? The 75 Medium Challenge raises the bar on diet and daily workouts without the restart rule.
Track it in the free app
Can't decide? Start Soft in the app — the classic rules are pre-loaded. If it feels too easy after two weeks, tighten the rules yourself: Premium lets you edit them and add up to 4 custom rules, without losing your progress grid.
Can you switch from 75 Hard to 75 Soft mid-challenge?
Yes — and it's smarter than quitting. If 75 Hard is breaking you (sleep loss, joint pain, social isolation), downshifting to Soft rules keeps the daily accountability habit alive. In the tracker you can edit your rules mid-challenge while keeping your completed days (Premium).
Frequently asked questions
Is 75 Soft easier than 75 Hard?
The daily tasks are more manageable, but 75 consecutive days still takes real discipline. Easier to sustain — not effortless.
Do you lose more weight on 75 Hard or 75 Soft?
75 Hard is usually faster short-term; 75 Soft results tend to last because the habits survive past day 75. Diet quality decides most of it either way.
Who created 75 Soft?
75 Hard was created by Andy Frisella in 2019; 75 Soft evolved from the community as a sustainable variation, which is why small rule differences exist between sources.
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.