75 Soft Challenge: The Wellness Trend That's Way More Doable Than 75 Hard

Considering trying the 75 Hard Challenge? The 75 Soft Challenge might be a better choice if you want to commit to creating new habits that don't involve dangerous restrictions or extreme lifestyle changes.

If you haven't heard about the viral 75 Hard Challenge that has taken TikTok by storm (despite its launch back in 2019, the term has over 935 million views and counting today), it's a hardcore daily routine that was created by entrepreneur Andy Frisella to "build mental strength and discipline".

While countless fans of the programme have taken to social media to share their results after doing the 75 day challenge, others have questioned its potentially dangerous and extreme 'rules' that could trigger people into making unhealthy decisions.

Instead, the 75 Soft Challenge is a more accessible alternative to the trend, encouraging users to stick to some healthy habits for 75 days, but with far less restrictions. Here's what we know...

What is the 75 Soft Challenge?

There is actually a version of the challenge that came about in 2019, created by lifestyle site The Pohhu Experience - but the TikTok trend was inspired by Stephen Gallagher, or @StephenGFitness on the video sharing site.

It incorporates four rules - unlike the original which has five - and as the name suggests, it's a much kinder and more realistic challenge.

What are the rules of the 75 Soft Challenge?

Eat well, incorporating more nutritious foods into your diet, and only drink on social occasions.

Train for 45 minutes everyday for 75 days. One day a week is to be active recovery.

Drink three litres of water a day.

Read 10 pages of any book a day.

What are the rules of the 75 Hard Challenge?

The 75 Hard Challenge is much harder to incorporate into everyday life. The regime makes no room for ‘mistakes’ either, since the rules state that if you don't hit any of your goals each day, you must start the 75-day challenge again:

Stick to a diet of your choice – no alcohol, no ‘cheat meals’.

Do two 45-minute workouts a day – one of them must be outside.

Drink a gallon of water a day.

Read ten pages of a self-development non-fiction book every day.

Take a progress picture of your body every day.

Why is the 75 Soft Challenge more realistic than 75 Hard?

The 75 Hard Challenge requires participants to religiously "follow a diet" and drink no alcohol (any diet will do, apparently, without giving any advice or caveats), do two 45 minute workouts a day (one outside, no matter the weather), drink a gallon of water, read 10 pages of inspirational non-fiction a day and take a picture of your body everyday.

For anyone with any sort of disordered relationship with food or exercise, or anyone who leans towards more obsessive behaviour, this could trigger some potentially dangerous habits. And while the challenge states it is for "mental toughness" rather than anything to do with weight loss, the idea of taking daily 'transformational' photos certainly suggests a focus on appearance rather than wellbeing.

While the 75 Soft Challenge encourages participants to move their body everyday, it incorporates active rest and suggests limiting drinking alcohol rather than removing it completely. The rule of "eating well" is much more expansive, and Stephen's own meals always include a variety of food groups, rather than anything restrictive.

What are people saying about the viral challenges?

While some people enjoy extreme challenges and the difficult nature of them, others have spoken out about how they felt the 75 Hard Challenge would be triggering, or that the rigidity of the routine is unnecessary.

"When you want to do it but you have ADHD and a history of eating disorders so it’s probs a bad idea and you’ll forget you’re even doing the challenge," one TikTok user commented under a viral video on the 75 Hard Challenge. Another responded: "Or... enjoy things in moderation and get long term results."

Others have noted how difficult it is to incorporate certain elements of the 75 Hard into their jobs and schedules. One TikToker, who is a teacher, noted that she only gets a certain amount of toilet breaks during her day – and so the water intake goal was just too much.

Of the 75 Soft Challenge, however, many are loving it as a way to kickstart a routine without feeling it's being taken to restrictive or extreme behaviours. “Ah, yes. Finally, [a] SUSTAINABLE challenge that is realistically attainable!” one commented.

Others have created their own versions of the challenge, incorporating journalling or mindfulness instead of any control when it comes to food – and some have even introduced a ‘75 medium’ challenge, which falls in between the Hard and the Soft.