Fitness challenges have exploded in popularity, inspiring people to push their limits and develop healthier habits. Among the most talked-about programs are the 75 Hard challenge and its more flexible counterpart, the 75 Soft challenge. These challenges focus on both physical fitness and mental toughness, but they cater to different lifestyles and fitness levels.

If you’ve been looking for the best fitness challenge for beginners, or a personal training vancouver while improving your fitness, this guide will break down everything you need to know. We’ll compare 75 Hard vs. 75 Soft, discuss their benefits, and help you determine which is the best fit for your goals. Plus, if you’re in Vancouver, we’ll explore how Rize Fitness Gym Vancouver can support your journey.

75 Hard Challenge – The Ultimate Test of Mental & Physical Discipline

The 6 Core Rules of 75 Hard

Each day for 75 days straight, you must complete the following tasks:

1. Follow a Diet (No Cheat Meals & No Alcohol)

• You must commit to a diet of your choice based on your fitness and health goals.
• No cheat meals (eating anything off-plan) and no alcohol are allowed.
• The diet should be structured and specific (e.g., calorie tracking, keto, paleo, clean eating, or muscle-building diet).
• The goal is to develop discipline and learn to control your food choices.

2. Complete Two 45-minute Workouts Per Day

• One workout must be outdoors—no exceptions, regardless of weather.
• The second workout can be indoors or outdoors.
• The type of exercise is your choice, but it must be intentional (strength training, running, cycling, yoga, swimming, etc.).
• This rule teaches time management, consistency, and resilience—forcing you to make time for movement no matter how busy or tired you feel.

3. Drink One Gallon (3.78L) of Water Per Day

• Hydration is key for both physical and mental performance.
• No exceptions—this must be plain water (not flavored, not coffee, not tea).
• Drinking water consistently will help with muscle recovery, digestion, and mental clarity.

4. Read 10 Pages of a Non-Fiction Book

• The book must be personal development, self-improvement, or business-related.
• Fiction books do not count.
• Audiobooks do not count—you must physically read 10 pages.
• This habit improves focus, increases knowledge, and encourages lifelong learning.

5. Take a Progress Picture Every Day

• The purpose of this rule is to track your physical transformation.
• Even if changes seem small daily, consistency over 75 days leads to significant progress.
• This habit also helps build self-accountability and awareness.

6. No Skipping, No Modifications – If You Fail, You Start Over

• If you miss a single task, you must start over from Day 1—no exceptions.
• The strict “all or nothing” rule reinforces mental discipline and accountability.
• It eliminates the “I’ll do it tomorrow” mindset and forces 100% commitment.

Why Do People Take on the 75 Hard Challenge?

Discipline is choosing between what you want now and what you want most.

Most people start 75 Hard to improve their fitness but quickly realize it’s about much more than that. Here’s what people gain from the challenge:

✅ Unbreakable Discipline – You learn to show up daily, no matter what.
✅ Mental Toughness – You push through discomfort, laziness, and excuses.
✅ Improved Time Management – Balancing two workouts, reading, and a structured diet requires strong planning.
✅ Increased Confidence – Following through with commitments builds trust in yourself.
✅ Physical Transformation – While not a fitness program, most participants see major body composition changes.
✅ Resilience Against Excuses – The no-compromise nature of 75 Hard teaches extreme accountability.

Tips to Successfully Complete 75 Hard

1. Plan Your Days in Advance

• Time block your workouts, meal prep, and ensure you have time for reading.
• Search for the best sport clinic near me
• Carry a water bottle to track your daily intake.

2. Choose a Diet You Can Stick To

• Avoid extreme restrictions. Pick a realistic and sustainable eating plan.
• Meal prep ahead of time to prevent slip-ups.

3. Have a Backup Plan for Workouts

• If weather is bad, have a go-to outdoor workout plan (e.g., brisk walking, jogging, bodyweight training).
• If you travel, pack resistance bands or find a nearby gym.

4. Set Reminders

• Use a habit-tracking app or a checklist to ensure nothing is missed.
• Set phone alarms for water intake, workouts, and reading.

5. Keep Your Books Ready

• Choose books that interest and motivate you.
• Carry your book everywhere to read during breaks.

6. Stay Accountable

• Join a community of 75 Hard challengers for support.
• Post daily updates on social media to stay motivated.
• Try hiring a personal training Vancouver to keep you accountable

7. Remember: Progress Over Perfection

• Some days will be harder than others. Just focus on one day at a time.
• Take it seriously, but don’t overcomplicate it—just get it done.

Benefits of the 75 Hard Challenge

This challenge is not just about physical fitness; it is a test of mental grit. Some of the key benefits of the 75 Hard challenge include:

• Improved self-discipline – Completing the challenge requires extreme commitment and consistency. You can join a sport clinic near me to keep you motivated throughout the challenge.
• Enhanced physical endurance – Daily workouts improve strength, stamina, and cardiovascular health.
• Sharper mental focus – Reading non-fiction books daily encourages learning and personal growth.
• Greater confidence and resilience – Overcoming difficult tasks builds inner strength and perseverance.

Potential Risks

While 75 Hard has transformative benefits, it also has drawbacks:

• High risk of burnout – Two intense workouts daily can be exhausting, especially for beginners.
• Time constraints – It’s tough to fit everything into a busy schedule.
• Not beginner-friendly – The challenge is rigid and doesn’t allow for rest days or modifications.

If you’re looking for a challenge but need something more sustainable, the 75 Soft challenge may be a better fit.

75 Soft Challenge – A Balanced Approach to Fitness

The 75 Soft Challenge is a more flexible and sustainable alternative to the 75 Hard Challenge. Designed for those who want to build healthy habits, discipline, and self-improvement without the extreme restrictions of 75 Hard, this challenge allows for a more balanced lifestyle while still encouraging physical and mental growth.It is the best fitness challenge for beginners.

If you want structure and consistency but need more flexibility for real life, 75 Soft might be the perfect challenge for you!

What is the 75 Soft Challenge?

The 75 Soft Challenge follows the same 75-day structure as 75 Hard, but with gentler rules that promote balance over rigidity. Instead of an “all-or-nothing” mindset, 75 Soft encourages consistency while allowing for flexibility. Making this the best fitness challenge for beginners.

This challenge is great for those who:
✔️ Want to develop better habits without feeling overwhelmed.
✔️ Need a more sustainable alternative to extreme challenges.
✔️ Are beginners looking to improve fitness and mindset at a steady pace.
✔️ Want to focus on both physical and mental health without burnout.

The 4 Core Rules of 75 Soft

For 75 consecutive days, you must complete the following four tasks:

1. Eat a Nutritious, Balanced Diet (Allow for Occasional Treats)

• Follow a healthy, well-balanced diet that supports your goals.
• Unlike 75 Hard, moderation is allowed—you can enjoy treats in moderation (e.g., a slice of pizza or dessert on special occasions).
• Focus on whole, nutrient-dense foods while limiting processed junk.
• No alcohol except on social occasions (moderation is key).

2. Exercise for 45 Minutes Daily (One Rest Day Per Week)

• One workout per day (instead of two).
• No requirement for outdoor workouts, making it more accessible.
• Any form of exercise counts: strength training, yoga, walking, Pilates, cycling, or dancing.
• One active rest day per week is allowed, unlike 75 Hard.

3. Drink at Least 3 Liters of Water Per Day

• Less strict than 75 Hard’s 1-gallon (3.78L) rule, but still prioritizes hydration.
• Helps with energy, digestion, and overall health.
• Herbal tea and other low-calorie drinks are okay in moderation.

4. Read 10 Pages of Any Book Daily

• Unlike 75 Hard, you can read fiction or non-fiction books.
• Encourages lifelong learning, mindfulness, and personal growth.
• Audiobooks are allowed, making it more flexible for busy schedules.

Why Choose the 75 Soft Challenge?

Small daily improvements are the key to staggering long-term results.

While 75 Hard is about mental toughness, 75 Soft is about building sustainable habits that fit real life.

Here’s why people love 75 Soft:
✅ Sustainable for long-term health – Encourages habits you can maintain for life.
✅ Less stressful – No need to start over if you miss a day.
✅ More flexibility – Allows for occasional indulgences and life’s unpredictability.
✅ Encourages self-improvement – You still develop discipline, consistency, and a growth mindset.
✅ Adaptable for beginners – A great starting point for those new to structured challenges.

Tips for Successfully Completing 75 Soft

1. Plan Your Days Ahead

• Schedule your daily workout to avoid last-minute excuses.
• Carry a water bottle to track your hydration.
• Set reminders for reading time to build consistency.

2. Choose a Diet That Works for You

• Follow a balanced diet that supports your health goals.
• Focus on whole foods, proteins, and fiber-rich meals.
• Allow moderation, but don’t overdo indulgences.

3. Find an Exercise Routine You Enjoy

• Mix it up! Strength training, yoga, swimming, hiking—anything counts.
• Listen to your body—rest when needed, but stay active.

4. Read Books That Interest You

• Self-development, fiction, finance, mindset, history—anything works!
• Audiobooks are okay, so you can listen while walking or commuting.

5. Stay Consistent, Not Perfect

• If you miss a day, just keep going—no need to start over.
• Focus on progress over perfection.
• Partner it with a personal training Vancouver for accountability. 

75 Hard vs. 75 Soft – Which One is Right for You?

“Your body can stand almost anything. It’s your mind that you have to convince.”

Now that we’ve explored both challenges, let’s break down their differences