The 75 Hard is all over the Internet, promising people incredible results in 75 days if they stick to the strict rules and don’t miss a day of the challenge. Fitness newbies and experienced enthusiasts from around the globe embark on this journey, but is it a one-size-fits-all solution?

We get it, life can get too hectic, and 75 Hard might be too hardcore for your unique lifestyle. Is there a solution if you still want to commit to a challenge but are not ready to stick to harsh restrictions or any extreme lifestyle changes? 

75 Soft is a perfect match for you, then! It’s the middle ground you’ve been looking for; it values progress over perfection and flexibility over unbreakable rules.

Let’s embark on this journey together and prove that transformation is possible in comfortable and relaxed conditions. 75 Soft allows you to be gentle to your body and mind and make this journey as unique as you are!

Also, read – Full Overview of 75 Hard Challenge Diet Plan

Table Of Contents

What is 75 Soft

If you have ever seen the 75 Hard and thought, “No way I’m doing this!” – you’re not alone. Effective as it may be, the 75 Hard got its name for a reason; it’s a hardcore challenge far from being a universal solution.

Thankfully, there’s a beginner-friendly modification called 75 Soft. What it is, and why is everyone buzzing about it?

The challenge is a simpler and easier alternative to TikTok’s famous challenge developed by Andy Frisella. The 75 Easy Challenge also has a series of rules and guidelines that you must follow to elevate your fitness and wellness levels but without extreme restrictions. 

The 75 Soft challenge seems more realistic and doable, perfect for those who prefer a gentler way towards a healthier lifestyle. In addition, the 75 soft challenge components align with healthy living guidelines to promote healthy aging that we should all be following anyway. 

75 Soft Challenge

What Are the 75 Soft Challenge Rules?

Step 1. Nourish Your Body 

The foundation of a successful challenge is the food you eat to fuel your body. Proper nourishment is key, so give your body the love it deserves and stick to a cleaner diet. There’s no need to cut out your favorite snacks! There are plenty of healthier alternatives on the shelves to explore. This journey is not about limits and deprivation but about making choices that support your well-being. 

Can you drink alcohol during the 75-Day Soft Challenge? It’s not off-limits, but be mindful of your choices. One drink in two or three weeks won’t derail your progress, but drinking every weekend sure will. 

Feel free to savor a tasty drink on special occasions, but remember that the challenge’s goal is to foster healthy habits that contribute to your health. Find a sweet balance between enjoying your favorite things and challenging yourself. 

Also, read – 30 Day Weight Loss Challenge You Need!

Here is a sample 75 Soft Challenge food list. Let it inspire your journey and help you create a balanced, healthier diet: 


  1. Chicken, turkey, fish
  2. Eggs
  3. Greek yoghurt
  4. Tofu
  5. Beans, lentils


  1. Avocado
  2. Leafy greens
  3. Broccoli, cauliflower
  4. Carrots, bell peppers, tomatoes
  5. Sweet potatoes

Whole Grains:

  1. Brown rice
  2. Whole wheat pasta
  3. Oats
  4. Quinoa


  1. Berries
  2. Bananas
  3. Kiwi
  4. Apples
  5. Oranges

Healthy Fats:

  1. Olive oil
  2. Fatty fish 
  3. Chia seeds, flaxseeds
  4. Almonds, walnuts
  5. Peanut butter

Step 2. Move Your Body for 45 Minutes 

The rules of 75 Soft aren’t as strict regarding what exercises you should do or where to do them. The only rule is – to move your body, preferably for 45 minutes 6 days per week. Surprise, you’ve earned yourself one beautiful rest day!

45 minutes may still be a lot if you’re a fitness newbie. This challenge is about personal growth, so start with gentle exercises that make your body move and stretch, gradually mixing it up with more challenging movements. Meet yourself where you are and make this 75 Soft workout yours! And remember, even walking counts as moving your body!

Step 3. Hydrate, Hydrate, Hydrate!

Feel the power of H2O! One of the main rules of this challenge is to drink 3 liters of water every single day. Seems too much? It might feel that way if you’re not used to drinking so much water, but we have tips to make this journey easier. 

  1. You don’t have to chug it all at once – carry a water bottle everywhere and make small sips throughout the day. 
  2. Infuse your water with berries, citrus, cucumber, or mint. Make it fun and flavorful. 
  3. Team up! Make drinking water a challenge among your friends and family or find a hydration buddy.
  4. Ease into it and start small. Drink one liter of water the first few days and gradually increase it to three liters. 

Step 4. Feed Your Mind

Work not only on your body but your mind as well! The 75 Soft invites its participants to indulge in at least 10 pages of any book per day. It can be a novel, a thriller, a self-help book, or anything that brings you joy and sparks interest in you. Make this challenge a journey of personal growth and mind-body connection. 

Here’s a short 75 Soft Challenge checklist for you to follow and navigate this journey with ease and excellence:

  • Eat 90% Healthy
  • 30-45 Mins Workout (4x a Week)
  • Take 1 Rest Day per Week
  • Drink 3 Liters of Water
  • Read 10 Pages of Any Book

75 Hard vs 75 Soft: Choose Your Path to Wellness

Everyone is buzzing about the 75 Hard for a reason – it’s an awesome challenge for professionals; for those with the strength, time, and energy to stick to the stringent rules and power through the journey. 

Still, it’s quite unrealistic if we’re being honest. The 75 Hard is unsuitable for newbies and can even be unsafe, so the 75 Soft comes to the rescue. 

Here’s a 75 Hard vs 75 Soft Challenge printable comparison table:

75 Hard75 Soft
No cheat meals and no alcohol are allowedNourish your body and drink alcohol on special occasions
Drink 1 gallon of water/dayDrink 3 liters of water/day 
Two 45 minutes workouts/day, one must be outsideOne 45 minute workout/day + 1 active recovery day per week
10 pages of non-fiction reading per day10 pages of any book per day 
Take a progress photo every day No progress pictures

The main difference between the two challenges is that the 75 Soft isn’t nearly as intense, so it’s a perfect option if you start slowly and gently. It’s also more flexible and realistic, allowing room for experimentation and adjusting the challenge to your lifestyle. 

75 Soft Challenge rules

75 Soft Before and After – Stories of Growth

The 75 Soft Challenge helps people achieve mindblowing results without severe restrictions. The participants feel stronger, less stressed, and more content. Let their stories inspire you to start your own wellness journey and experience a true transformation with the 75 Soft. 

  • Chris Nicklin, PT and managing director of Nxtep Personal Training, says: “The 75 Soft Challenge results? I feel stronger and less stressed, and my home life has benefitted me. Somehow, I’ve even found the time to start building new decking on my house. The challenge has made me realize that sometimes exercise alone is not enough. Eating well, staying hydrated, and making time for other activities are essential to success. Once I started doing all these things daily, I started feeling great.”
  • Rachell Connelly from said: “Even though I failed at first, I was determined to finish the challenge. I felt stronger and learned how good it feels to move my body daily. I didn’t see results until day 45 of the challenge, but that’s not why I was doing it – not this time. I would recommend this challenge to everyone! It’s a great way to start going to the gym and a great way to start your health and wellness journey!” 
  • Jessica O’Donnell from Women’sHealth said: “While this one is still a ‘challenge’ technically, it is a more sustainable way of incorporating things into your daily routine, and is intended to help you live a more healthy life long term, rather than a short burst of activity that you likely wouldn’t continue with after the challenge is finished.”

Also, read – Sweeten Your Success: Embrace the No Sugar Challenge

75 Medium vs 75 Soft – Main Differences

Surprise surprise! There’s also a 75 Medium challenge – a middle ground between the 75 Hard and 75 Soft. It can be your next step after completing the 75 Soft, helping you gradually move to more demanding challenges. So what’s the difference between 75 Soft and Medium? Let’s explore.

75 Soft75 Medium
Healthy 75 Soft meal plan + alcohol on special occasionsHealthy food choices 90% of the time, no alcohol allowed
Drink 3 liters of water/day Drink half your body weight in ounces of water per day
One 45 minutes workout/day + 1 active recovery day per weekWorkout 45 minutes every day + meditate every day
10 pages of any book per day Read/listen to 10 minutes of personal development or inspirational content a day
No progress picturesProgress picture Day 1 and Day 75

Conclusion: Embrace the Softer Side

If something becomes a viral trend, it doesn’t mean it will suit you and your unique story. The 75 Hard has been effective for some people, but it’s a tough peak to conquer for most. Now, it’s time to be gentle and kind to yourself and start slow and steady. 

With the 75 Soft Challenge, you will give your body the movement and nourishment it craves, all without the restrictions and rules that can weigh on your mind. Let’s shift our focus from the intense and welcome the softer side. And remember: this challenge is your chase to create a joyous and exciting path to your well-being and make this story uniquely yours. As you embark on the 75 Soft, fill your body with self-love and prepare to meet a stronger and healthier you in 75 days! 

Mary has a Master of Science in Nutrition and is a Registered Dietitian. Currently, Mary works in nutrition research. Her research interests focus on the dietary, biological, metabolic, or behavioral differences in individuals with obesity and other chronic conditions. Mary will begin her Ph.D. in nutrition in the Fall. In her free time, you will usually find Mary hiking, at Pilates or Yoga, cooking, or reading.