75 Days Soft Challenge & Rules– A Comprehensive Guide

  Jan 25, 2024
Reviewed by Vivek Upadhyay

The rampant trends to follow small challenges, differing in their intensity, have been on the rise ever since its initiation. It is an efficient way to maintain structure, foster accountability, and achieve your goals to the optimum limit.

In 2021, the “75 Hard Challenge” took social media by storm. With many, from TikTok creators to Instagram influencers, following this grueling challenge, which lasts for 75 days. It is said to give people “complete control over their lives” is a mental and physical feat devised by Andy Frisella of the podcast Real AF.

There are hundreds or thousands of fitness, diet, and health programs, some very intensive, such as the 30-day Plank Challenge, and others more comprehensive.

The 75 Hard Challenge is an example of the latter; it is designed to transform the body and mind in its entirety over the course of 75 days of the rigorous challenge.

The 75 Hard Challenge is a great program for those who are advanced and have the time, energy, and dedication to take on such a demanding feat. It can also be quite impractical and unsafe for beginners and those with a lot on their plate.

What is the 75 Soft Challenge?

The 75 Soft Challenge, sometimes referred to simply as 75 Soft or soft 75 Challenge, was created by TikTok user Steven Gallagher as a more specific alternative to the rather extreme 75 Hard Challenge that has taken social media by storm.

The original 75 Hard Challenge has five daily tasks designed to push you outside your comfort zone and build mental and physical toughness.

These tasks must be completed daily and directly target health aspects such as eating, exercising, drinking water, and reading, and indirectly target mindset aspects such as discipline, planning, preparedness, and commitment.

Thus, while some people can tolerate the time, discipline, and energy required for the 75 Hard Challenge, its aggressive nature is not suitable for everyone. Some may need a more intermediate challenge before taking on the 75 Hard Challenge.

That’s where the 75 Soft challenge comes in: the 75 Soft consists of four steps instead of five, making it more realistic and doable for most people, at least as a starting point.

Achieving the 75 Soft will give you the momentum and habits you need to move on to the 75 Hard later. In addition to having one less step than 75 hard, 75 soft is a challenge that focuses less on physical change.

What is the Key Difference Between the 75 Hard and 75 Soft Challenges?

The 75 soft challenge rules are much less detailed than the rules for the original 75 Hard Challenge. However, the 75 Soft Challenge is the same in that it attempts to make healthy changes in your life over the course of the 75-day program. However, the rules of the 75 Soft Challenge are still the same: the 75-day program challenges you to make healthy changes in your life.

Here are the main differences between the 75 Soft Challenge and the 75 Hard Challenge.

Rule 1: 75 Soft vs. 75 Hard Meals

One of the main differences between the rules of the 75 Hard Challenge and the 75 Soft Challenge is the strictness of the diet.

In the 75 Hard Challenge, participants must follow a regular diet. The specific type of diet is up to the participant. For example, Paleo, Keto, Vegan, Whole30, etc., but the diet must be tailored to one’s goals, and absolutely no deviation from the diet is allowed.

Basically, 75 hard allows zero “cheat meals” and no alcohol of any kind.

Once you deviate from the dietary restrictions, even if it is day 74 or 75, you must start over from day 1 of the 75-day challenge.

In the 75 Soft Challenge, the diet is much more liberal and more gradual. The rule is to “eat well,” and you may drink alcohol as long as you are socializing.

Rule 2: 75 Soft vs. 75 Hard Exercises

One of the main concerns and criticisms of the 75 Hard Challenge from fitness and health professionals is the exercise rule.

If you participate in the 75 Hard programs, you must exercise twice a day for at least 45 minutes each, and one exercise must be done outdoors, regardless of weather conditions.

You may choose any type of exercise, but it must still be done twice, each for at least 45 minutes, and one must be done outdoors.

The exercise rules for the 75 Soft Challenge, on the other hand, follow the training regimen of most people. It also keeps in check the adult physical activity guidelines set forth by the U.S. Centers for Disease Control and Prevention and the British Heart Foundation. It is also suitable for people with episodic mobility issues.

These guidelines call for 150 minutes of moderate-intensity aerobic exercise or stacking 75 minutes of vigorous-intensity aerobic exercise per week.

The rule is to train for 45 minutes daily and rest one day a week as a rest day. Not only is this workout more doable for most people (especially beginners), but it is also safer and may reduce the risk of overtraining and injury.

As with the 75 hard programs, any type of exercise can be chosen, including walking, running, cycling, weightlifting, yoga, pilates, boxing, and dancing.

A woman drinking water

Rule 3: 75 Soft vs. 75 Hard Water Use Comparison

The 75 Hard Challenge rule is to drink at least one gallon of water each day.

One of the points of this rule is to improve hydration and create discipline to not only take advantage of the health benefits of water but also to make time to drink that much water.

It is not always easy to say “easy.”

The 75 easy challenge rule for water intake is to drink at least 3 liters of water per day.

Rule 4: 75 Soft vs. 75 Hard on Reading

The rules for the 75 Hard and 75 Soft challenges regarding reading are very similar. Both require reading 10 pages per day (no audiobooks).

The only difference is that the 75 Hard Challenge requires that what you read must be non-fiction, whereas the 75 Soft Challenge allows you to read any kind of book: non-fiction, poetry, fantasy, fiction, mystery, etc.

Rule 5: 75 Soft vs. 75 Hard Body Photography

Perhaps the biggest difference between the 75 Soft Challenge and the 75 Hard Challenge is that the 75 Soft version eliminates the fifth rule of the 75 Hard Challenge, which is to photograph your body daily.

The 75 Soft Challenge certainly places less emphasis on the importance of physical changes and more on creating lifestyle patterns and habits that will help you maintain a healthy body and mind for life.

While the 75 Hard Challenge will produce massive and impressive physical changes, like extreme diets and fad diets, the 75 Soft Challenge is designed to gradually change your mindset and physique in a healthy, friendly, and sustainable way.

The results are not dramatic, but you will develop habits that you can maintain over time, which will eventually lead to improvements in your body composition and physique.

These key differences are what sets the 75 Soft Challenge apart from the 75 Hard Challenge. Upon discerning these key differences, you can easily configure which challenge benefits you the most. And perhaps begin your fitness journey with the 75 Soft Challenge before building your strength to overcome the 75 Hard Challenge.

What are the Rules of the 75 Soft Challenge?

The 75 Soft Challenge is designed to help you build healthy habits at a steady daily pace.

Like the hard 75-Day Challenge, the 75-Soft has a series of rules and guidelines that must be followed for 75 days to complete the Soft Challenge.

The four simplified rules of the 75 Soft Challenge are as follows:

  • Work out once a day for 45 minutes every day for 75 days. Have one active recovery day.
  • Eat a healthy diet and drink alcohol, if any, only in social settings. Drink alcohol only in social situations.
  • Drink three liters of water per day. Drink a gallon of water just to be safe.
  • Read 10 pages of any book. However, self-help is preferred.

Now that you’ve read the pointers, it is advisable to also go through the in-depth nooks and crannies of each of the pointers mentioned above.

Tip:Work out once a day for 45 minutes every day for 75 days.

Of the 75 series of challenges, the “75 Soft” exercises get the most attention because this rule produces long-term physical changes and visible results in your life.

Unlike its big brother version of this 75-day challenge, which requires two 45-minute workouts each day, this rule is simple.

In this challenge, you work out one session a day for 45 minutes for all 75 days, saving one day for active recovery.

There are no special workout requirements, but one day per week must be devoted to active rest, i.e., a simple sweat session such as walking or lifting very light weights.

A woman doing abs workout exercise

The food plan for the 75 Soft Challenge is not as strict as many people may feel comfortable with. There is no need to follow any particular diet.

Tip: Eat well and drink alcohol only socially.

For, eg. at events, gatherings, or in any circumstances where alcohol consumption cannot be overlooked.

The 75 Soft diets must be healthy and whatever you deem acceptable when eating. This may mean that they should follow the diet strictly, while others may prefer to be a bit more forgiving when it comes to this rule.

Ultimately, you will know if the diet is a healthy diet or if you have broken the rules of this 75 Soft Challenge. As far as rule #2 is concerned, you are the one who decides if you are actually on track. Don’t worry about the diet or the cheat meal because you are not on the right track.

The major adaptation of the soft version of the 75 Soft Challenge in this diet rule is in terms of alcohol consumption.

In the hard challenge option, the rules allow zero alcohol for 75 days. However, during the 75 Soft Challenge, alcohol is permitted, but only to be consumed in social settings.

This means that during the 75 days, you are not allowed to drink alcohol at home just for the sake of drinking alcohol.

Tip: Drink 3 liters of water a day.

The 75 Soft Challenge requires only drinking 3 liters of water each day instead of 1 gallon of water each day, as found in the Hard Adaptation.

Since drinking 3 liters of water a day is slightly less than a gallon, this rule is another change to the fitness program and makes it a bit more accessible for many who find the hard option too extreme.

There are no specific rules for this 75 Soft Challenge, such as whether water must be drunk plain or whether it can be mixed with powder instead of plain water. You must also consider deciphering if the purified water is the same as distilled water.

However, in my opinion, the spirit of the 75 Soft Challenge is more about “getting it done,” so I encourage you to do whatever it takes to drink three liters of water a day, powder or not.

Tip: Read 10 pages of any book, although self-help is preferred.

Strangely enough, this is probably the easiest rule in the 75 Soft Challenge, but it is a rule that most people decide not to follow.

Reading 10 pages of any book is a program requirement of the 75 Soft Challenge and the 75 Hard Challenge, not just for the knowledge and enjoyment of the nonfiction you are reading.

Still, it is also a rule that reinforces the need for daily time management and prioritization for the 75 Soft Challenge.

Particularly for those who have difficulty reading, this 75 Soft rule requires dedicating a portion of the 10 pages of daily reading.

This variation of the 75-day challenge has requirements for what books should be read, and unlike the hard 75-day challenge, the books must be self-help or self-development.

After deciphering the basic rules of the 75-Day Soft Challenge, it would be easy for you to map out your 75-Day journey customized to your goals.

A person reading a book

Pros and Cons of the 75 Days Soft Challenge

The 75-Day Soft Challenge is definitely a step up from doing nothing about your health and well-being. Although the pros massively outweigh the cons, it’s a personal decision whether to go for this challenge, depending on the level of intensity you can endure. Here’s the list of both pros and cons for your reference.


  • Fewer rules to follow
  • Allows alcohol consumption
  • Easier amount of time required on a daily basis
  • Rigorous enough to be effective
  • Requires commitment and growth
  • Allows prioritization of daily schedule
  • Online community comes together
  • Makes physical changes
  • Great for creating healthy habits
  • Train once a day for 45 minutes
  • Physical and mental challenges
  • Great community on social media


  • Problems can arise because the rules are not strict.
  • Still, you need to put in the time and effort every day.
  • Some may not be up to the challenge.
  • No daily photo is required.
  • No minimal effort is required to work out.

The 75-Day Soft Challenge’s pros and cons might have helped you give a broader picture about whether it matches the intensity you aspire for. Now that the goals are clear in your mind, the next step is to decipher how to actually do the 75 Soft Challenge and commit to it.

How to Do the 75 Soft Challenge?

The 75 Soft Challenge will last for 75 days. You are to complete each daily task each day for the duration of the challenge.

Below are the four rules of the 75 Soft Challenge.

  • Eat a healthy, balanced diet and limit alcohol consumption to social occasions only.
  • Exercise daily for 45 minutes and take at least one rest day per week. You can even start small by incorporating innovative workouts such as liteboxer fitness routines.
  • Drink at least 3 liters of water per day.
  • Read 10 pages a day.

The 75 Soft Challenge is a great way to improve your health in a doable manner. It is a great way to establish healthy habits and maintain good health.

Final Thoughts

The challenge of 75 Soft is a lifestyle consideration: two 45-minute workouts in one day are impossible, but one is much more doable; 75 Hard does not allow “cheat meals,” but 75 Soft encourages eating well and drinking alcohol only as a social activity.

The 75 hard is incredibly restrictive and also asks you to take pictures of your progress daily to keep track. This behavior is a trigger for many and can exacerbate the belief that looking good is indicative of good health.

If you would like to take on the 75 Hard Challenge at the start of the New Year, we encourage you to do so. If the 75 Hard Challenge is too hard for you, but you would like to take care of your health in other ways, why not try the 75 Soft Challenge? You may be able to spur yourself on by setting a loose framework for your health goals. Good luck!



Ans: The 75-Day Soft Challenge

Ans: The 75 Soft Challenge has four rules, which you must follow for 75 days. Eat well, drink only socially; train 45 minutes a day and incorporate active recovery one day a week; drink 3 liters of water a day; and drink at least 2 liters of water a day.

Ans: Build your resistance slightly more each day you do the challenge.

Ans: Commitment to successfully complete the challenge by being in contact with online community members who are also doing this challenge.

Ans: 75 days

Ans: The 75 Soft Challenge is also called the 75 Easy Challenge.