75 Hard: what you need to know

Key Points

• 75 Hard is a ‘transformative mental toughness program’.
• It consists of 75 consecutive days with no ‘rest’ days.
• It requires the consumption of 4.5 litres of water daily

Health and fitness challenges encourage us to make positive transformations for our physical health and mental wellbeing. One such challenge has taken the fitness community by storm: 75 Hard. 

This rigorous regimen isn’t just a fitness challenge, but a transformative mental toughness program described as an “iron man for your brain”. The program’s creator claims that by completing the challenge, “your life will be changed forever”.

There’s currently no scientific evidence to support these claims, so why has it gained traction?  In this article, we’ll delve into what 75 Hard entails, its potential benefits, how it differs from other challenges and what you need to consider before embarking on this journey.

What is the 75 Hard challenge?

75 Hard is an intense fitness and lifestyle transformation program that requires you to follow a daily routine for 75 consecutive days. The routine involves:

• two 45-minute workouts of your choice, one of which must be outside
• following a diet of your choice (with no cheat days)
• reading 10 pages of a non-fiction book
• drinking 4.5 litres of water daily

There are no rest days during the 75 Hard challenge, which can be daunting for some

How does 75 Hard differ from other health and wellbeing challenges? 

Some people may find 75 Hard more intense than other health challenges, as it’s essentially about developing a strong mindset and requires substantial dedication and resilience. 

Simone Austin,  Accredited Practising Dietitian, Advanced Sports Dietitian and Chair of the Healthylife Advisory Board, says:  “Although you can choose the diet and the exercise, it still seems to be a one-size-fits-all model.” There are no rest days, breaks or time out.

“This can be quite daunting for those new to intense fitness regimens,” she explains. 

This strict approach may not always be the most sustainable way to foster long-term healthy eating, fitness and mental wellbeing. Engaging in a high level of physical activity, such as rigorous daily exercise, can increase your risk of injuries and illnesses, so it’s important to check in with your healthcare professional if you’re considering this challenge. 

Reading 10 pages of a non-fiction book every day is part of the 75 Hard challenge and can be considered exercise for the brain

What are the benefits of the 75 Hard challenge? 

While the 75 Hard challenge isn’t suitable for most people according to Simone, it may offer some potential health benefits:

Lifestyle changes: 75 Hard encourages you to follow a daily routine and make lifestyle modifications with the intention of improving your overall health. Simone shares, “Considering that 33% of disease burden is potentially preventable by modifiable risk factors such as how we eat, move and sleep, this is a positive element of the challenge.” Creating a routine can also help to keep healthy habits going.

Physical fitness: The challenge promotes physical fitness by requiring participants to exercise daily. Simone agrees that “moving our body and increasing our fitness” are positive changes. However, it’s essential to tailor these activities to your individual needs and avoid extreme measures.

Limited alcohol intake: The challenge advocates for limiting or abstaining from alcohol. Limiting or reducing your alcohol intake is likely to have health benefits for your sleep quality, weight management, energy levels and mood, so this aspect of the challenge may offer benefits. 

Hydration: Staying hydrated by drinking water is an essential part of a healthy balanced diet – the body relies on water to function properly. But how much is too much? The challenge stipulates a substantial daily intake of 4.5 litres. Simone cautions that this “is quite extreme and too much for some people, especially those lower in body weight”. 

Mental health: The requirement to read daily may support your mental health. “Reading is sort of like exercise for our brain,” says Simone. “It can be a great way to relax, and improved knowledge from non-fiction keeps our brain stimulated, which could be good for long-term health and give you an advantage next time you attend a trivia night!” 

Anyone can try 75 Hard but it’s advisable to consult a healthcare professional first 

How can people prepare for  75 Hard?

While there is no specific way to prepare for the 75 Hard challenge, Simone suggests seeking advice from a healthcare professional, especially if you’re new to regular physical activity. Starting with manageable goals and gradually increasing intensity is key to preventing overtraining.  

Mentally preparing for the challenge may be equally important. Simone encourages self-reflection, asking whether this is the right time and approach for you. She advises considering body image concerns and emotional readiness, ensuring the challenge enhances positivity rather than heightening negative emotions.

Who is 75 Hard recommended for and who should avoid it?

Some aspects of the 75 Hard challenge may benefit some people, but it’s not suitable for everyone. “A healthy relationship with food is very important,” Simone says. “I am all for lifestyle modification and making dietary changes, but they need to be long-term for health benefits. Diets can lead to complications in relationships with food and are generally not long-term unless for medical reasons.”

Simone emphasises that anyone with a history of eating disorders, body image concerns, or medical conditions should seek personalised medical advice and find alternative more personalised ways to make lifestyle modifications. 

75 Hard stands out for its potentially transformational benefits. However, it’s essential to approach it with caution and self-awareness. As Simone advises, “Show yourself some self-compassion and love.” 

Know your limits – and proceed with caution

While striving for positive change, it’s equally important to recognise your limitations and individual needs. If you’re considering whether 75 Hard is right for you, consider speaking to your healthcare professional or booking a telehealth appointment. 

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Simone Austin is an Accredited Practising Dietitian, an Advanced Sports Dietitian, author of Eat Like An Athlete and past President of Sports Dietitians Australia. Her passion for optimising sports performance and health through nutrition has led Simone through her 25+ year career working with some of Australia’s top sports teams.

Reviewed by the Healthylife Advisory Board October 2023.