This Viral 75-Day Challenge Can Transform Your Mindset

The rules for living a healthier lifestyle are well-known. Most people will benefit from eating more wholesome foods, exercising more, hydrating fully, and spending time working on their mental muscle.

The 75 Hard challenge is an intensive 75-day challenge that has helped people achieve the motivation and structure needed to make these healthy changes, according to GQ. The challenge is simple, based around only a handful of rules, but requires commitment, endurance, and toughness to complete.

A Viral Challenge
75 Hard was developed in 2019 by Andy Frisella, with the goal of developing discipline. Frisella was inspired by James Lawrence, an athlete who completed 50 Ironman races in 50 states in 50 days.

Frisella himself used the program in 2019, TODAY reports. Now, the fitness trend has exploded on social media, with the #75HardChallenge hashtag gaining more than a billion views on TikTok. Many users and influencers have created their own videos showing their experience with the program and their physical and mental transformations.

TikToker Madison Jan, for example, shares in a viral video with nearly 3 million likes that after completing the challenge, “I fell in love with myself and my life again.”

The 75 Hard Challenge Rules
The 75 Hard Challenge revolves around a series of simple rules. Participants must complete two 45-minute workouts daily, one of which must be outdoors, strictly adhere to a nutrition plan of their choice, read 10 pages of a nonfiction book daily, and drink a gallon of water every day, GQ explains.

These rules require a significant amount of pre-planning, for example, participants need to pace themselves with the water consumption so they don’t end up having to down a whole gallon in the evenings. Additionally, the challenge involves working out for over 10 hours a week, and it’s a good idea for participants to include both light and heavy exercise sessions.

David Larbi, a podcaster and 75 Hard graduate, tells GQ that “doing a challenge like this, you have to look at the bigger picture. It made me respect exercise across the board, as well as think more about taking care of my body. It forces you to vary your approach, too; I probably did more mobility work in those 75 days than in my entire life before that.”

No Cheats or Do-Overs
One key rule of the program is that all 75 days must be completed consecutively. Miss a day and you need to start over the 75-day count from the beginning. TODAY adds that according to the challenge you can choose foods to meet your goals, but in order to detox, you cannot drink alcohol during the entire 75 days. Participants are also encouraged to take a photo every day so they can track their own progress.

The strict regimen can help people achieve discipline and see results. However, the all-or-nothing approach may be discouraging to those who aren’t able to stick with it all the way. Social media users have responded by creating their own programs with tweaks and modifications.

The Benefits of 75 Hard
Sports medicine doctor Jordan Metzl says that people doing 75 Hard must pay attention to their body and get any aches and pains that persist checked out. However, Metzl is a fan of the program when completed with these caveats in mind. “This seems more of a commitment to commitment, which I think is a great thing to try,” Metzl shares with TODAY.

Kelley Kitley, a licensed clinical social worker, weighs in on the mental benefits of completing 75 Hard. “This model could be helpful for people who are trying to create major behavior changes,” Kitley explains. “As a cognitive behavioral therapist, I love the reading component to help keep yourself motivated and grounded,” she adds.

The 75 Hard challenge is about proving to yourself that you can follow through. With its no-excuses rules and 75-day structure, it pushes participants to build both mental and physical discipline.

The proof is in the pudding. Viral videos showing positive transformations show that when it comes to change — it’s all possible with persistence, grit, and hard work.