The fitness world is obsessed with suffering. If you've spent any time on TikTok or Instagram lately, you've probably seen the "75 Hard" challenge—that grueling program created by Andy Frisella that demands two-a-day workouts and zero compromise. It’s intense. But for most of us who have, you know, jobs and kids and a life that doesn’t revolve around the gym, it's also a recipe for burnout. That is exactly why the 75 soft challenge started blowing up.
It's the "gentle" sibling. But don't let the name fool you into thinking it's just about being lazy.
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Honestly, the 75 soft challenge is more about sustainable habits than it is about a temporary body transformation. It was popularized by content creator Stephen Gallagher (known as @stephen_gallagher on TikTok), who wanted to create something that prioritized health without the drill-sergeant vibes. It’s less about "proving how tough you are" and more about "how can I actually stay healthy for seventy-five days straight without losing my mind?"
The Actual Rules of the 75 Soft Challenge
Let's clear up the confusion right now. Because it's a community-driven trend rather than a trademarked brand, people tweak the rules constantly. However, if you're following the original blueprint laid out by Gallagher, there are four main pillars you need to stick to every single day for 75 days.
First, you eat well. But unlike its "hard" predecessor, there are no strict "no-cheat-meal" rules or specific diet mandates like keto or paleo. You just focus on "clean eating" and only drink alcohol on social occasions. If you’re at a wedding? Have a glass of champagne. If you’re sitting on your couch on a Tuesday? Skip the wine.
Second, you work out for 45 minutes a day. Just once. And—this is the big one—one day a week is dedicated specifically to active recovery. You aren't crushing your soul in a HIIT class seven days a week. You might go for a walk, do some yoga, or just stretch.
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Third, you drink three liters of water daily. It sounds easy until you realize how many times you have to pee.
Finally, you read 10 pages of any book. Not an audiobook. A physical book or an e-reader. It doesn't even have to be non-fiction, though many people choose self-improvement titles to keep the "growth" theme going.
Why "Soft" Is Actually Harder Than You Think
Consistency is a beast.
People think because they aren't doing two-a-day workouts in the rain that the 75 soft challenge is a walk in the park. It’s not. The difficulty lies in the duration. Seventy-five days is roughly two and a half months. That’s long enough for the initial "New Year, New Me" excitement to wear off completely. You will hit a wall around day 22. You’ll hit another one at day 50.
The real magic happens in those middle weeks.
When you do a "hard" challenge, you're basically holding your breath. You’re white-knuckling it to the finish line, counting down the seconds until you can eat a pizza and sit on the couch for three days. With the soft version, you’re practicing how you actually want to live. You're learning that a 45-minute walk counts as exercise. You're learning that you can survive a dinner party without getting wasted.
The Science of Sustainability
Why does this work? Basically, it’s about the "all-or-nothing" fallacy.
Psychologists often talk about the "What the Heck" effect. It’s a real thing. If you’re on a super strict diet and you eat one cookie, your brain goes, "Well, I already ruined it, might as well eat the whole box." Because the 75 soft challenge allows for flexibility (like social drinking), you don’t feel like you’ve "failed" the moment life happens.
Research from University College London suggests it takes, on average, 66 days for a new behavior to become automatic. By pushing to 75 days, you're moving past the "effort" phase and into the "lifestyle" phase.
What You'll Actually Need to Succeed
Don't just start tomorrow morning without a plan. You'll fail by lunch.
- A reusable 1-liter water bottle. Tracking is way easier if you only have to fill it three times.
- A book you actually like. If you try to read a dense 500-page philosophy book and you hate philosophy, you’ll stop reading on day four. Pick a thriller. Pick a biography. Just read.
- A "Social Occasion" definition. Decide now what this means. Is it any time you're with friends? Or only for big events like birthdays? If you don't define it, every Tuesday happy hour will suddenly become a "social occasion."
- A backup workout. Some days you’ll be exhausted. Have a 45-minute "lazy" yoga routine or a specific walking route ready for when your brain says no to the gym.
Common Pitfalls and How to Avoid Them
The biggest mistake? Treating the 75 soft challenge like a weight loss program.
Sure, you'll probably lose some weight if you're eating better and moving more, but if the scale is your only metric, you’re going to get frustrated. Weight fluctuates. Water retention is real (especially when you're drinking three liters a day). Instead, focus on how your brain feels. Are you sleeping better? Is your skin clearer? Do you have more energy at 3:00 PM?
Another trap is the "active recovery" day. Some people think active recovery means doing nothing. It doesn't. It means moving your body without straining it. A gentle walk around the neighborhood or a slow flow yoga session is perfect. The goal is to keep the habit of "daily movement" alive without causing an injury.
Is It Right For You?
If you have a history of disordered eating or exercise addiction, even "soft" challenges can be slippery slopes. Always talk to a professional if you feel like the rules are becoming an obsession rather than a tool.
But for the average person who just feels a bit "blah" and wants to reset their habits without the extreme intensity of a boot camp, this is a fantastic entry point. It’s realistic. It’s human.
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The 75 soft challenge isn't about being perfect. It’s about being better than you were yesterday, for 75 days straight.
Actionable Next Steps to Start Today
- Audit your schedule. Find that 45-minute block. If you can't find it, you might need to wake up 45 minutes earlier or cut out a Netflix episode.
- Buy the water bottle. Seriously. It’s the easiest rule to follow but the hardest to remember if you don't have the visual cue sitting on your desk.
- Pick your book tonight. Don't wait until Day 1 to go to the bookstore. Have it on your nightstand ready to go.
- Tell one person. You don't need to post it on TikTok, but tell a spouse or a friend so they know why you're turning down that random Wednesday beer.
- Prep your first three days of meals. Don't overcomplicate it. Just make sure you have "clean" options (whole foods, veggies, protein) so you aren't reaching for takeout when the 45-minute workout leaves you hungry.
Starting is easy. Staying started is the trick. Focus on the next 24 hours, and let the 75 days take care of themselves.