What Is the 75 Soft Challenge?
Where the 75 Soft Challenge comes from
The original 75 Hard Challenge, created by entrepreneur Andy Frisella, went viral for its brutal all-or-nothing rules: two workouts a day, a gallon of water, zero alcohol, and a full restart if you slipped even once. It worked for some people — and burned out many more.
The 75 Soft Challenge emerged as the community's answer: keep the structure, the daily accountability and the 75-day timeframe, but tune the rules so a normal person with a job, a family and a life can actually finish. The goal shifts from proving toughness to building habits that survive past day 75.
The 4 daily rules of 75 Soft
- Eat well — stick to a balanced diet of mostly whole foods, and only drink alcohol on social occasions.
- Train 45 minutes every day — any exercise counts, with one day per week reserved for active recovery.
- Drink 3 litres of water — about 100 oz, spread across the day.
- Read 10 pages of any book — fiction or non-fiction, your choice.
Do all four, every day, for 75 days. For the full detail on each rule — what counts, what doesn't — see our complete 75 Soft rules guide.
Who is the 75 Soft Challenge for?
- Beginners starting a fitness or self-improvement journey without wanting to blow up their life.
- People who tried 75 Hard and quit — the structure works; the punishment didn't.
- Busy people who need flexibility: one workout a day and a diet you can maintain at a restaurant.
- Habit builders who care more about consistency over 75 days than short-term intensity.
How to start the 75 Soft Challenge (today)
- Pick a start date. Today works. There is no perfect Monday.
- Set up your tracking. You'll be checking off 4 tasks a day for 75 days — a tracker is what keeps the streak alive.
- Plan the friction points. When will you train? Where will your water bottle live? Which book is on your nightstand?
- Tell someone. Accountability roughly doubles your odds of finishing.
Track it in the free app
The 75 Soft Challenge Tracker comes with all four rules pre-loaded — tap the rings as you drink, read and train, get a daily reminder at your chosen time, and watch the 75-day grid fill up. You can even set your start date in the past if you've already begun.
75 Soft vs 75 Hard at a glance
The short version: 75 Hard is a mental-toughness test; 75 Soft is a habit-building program. If you're weighing the two, read the full 75 Soft vs 75 Hard comparison — or split the difference with the 75 Medium Challenge.
Frequently asked questions
How long does the 75 Soft Challenge take?
Exactly 75 consecutive days. Along the way you'll read roughly 750 pages and log over 56 hours of exercise.
Is the 75 Soft Challenge free?
Yes — the challenge is a free community framework, and the 75 Soft Challenge Tracker app is free too.
Can I do the 75 Soft Challenge as a complete beginner?
Yes — it was designed for exactly that. Walking counts as training, and the diet rule is balance, not restriction.
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.