The 75 Hard challenge has exploded across social media, particularly on TikTok, with countless users documenting their journeys and touting its transformative effects. But beyond the carefully curated before-and-after photos and motivational captions, what does this intense program really entail, and is it right for you? Experts are divided, pointing to both potential benefits and significant risks.
Understanding the 75 Hard Challenge
Created in 2019 by entrepreneur Andy Frisella, the 75 Hard challenge is a self-described “mental toughness” program, not just a fitness plan. It involves adhering to a set of five daily rules for 75 consecutive days:
- Two 45-minute workouts, one of which must be outdoors.
- Follow a diet of your choosing with no cheat meals or alcohol.
- Drink a gallon of water.
- Read 10 pages of a self-improvement book.
- Take a progress picture.
Failure to complete any of these tasks means starting over from day one. This all-or-nothing approach is a key element of the challenge, designed to instill discipline and resilience.
Potential Benefits: Mental and Physical Gains
Proponents of the 75 Hard challenge highlight several potential benefits:
- Increased Mental Toughness: The core aim of the program is to build mental fortitude through consistent action and pushing beyond perceived limits.
- Improved Self-Discipline and Accountability: The strict rules and the need to restart after failing to meet a daily goal are designed to foster discipline and a sense of personal accountability.
- Personal Growth and Learning: Reading 10 pages of a self-improvement book daily can promote personal growth and expand knowledge.
- Fitness Gains and Weight Loss: Engaging in twice-daily workouts and adhering to a structured diet can lead to improved fitness levels and weight loss. Many participants report noticeable weight loss and improved overall health.
- Boosted Self-Confidence: Completing the challenge can lead to a sense of accomplishment and increased self-esteem.
- Improved Focus and Motivation: The structure and demands of the program can improve focus and provide a sense of purpose.
- Resilience: Overcoming the difficulties of the program can increase resilience and the ability to handle challenges in other areas of life.
The Risks and Drawbacks: A Critical Look
Despite its potential benefits, experts caution against blindly jumping into the 75 Hard challenge, highlighting several potential risks:
- Risk of Injury: Exercising twice a day without rest days can increase the risk of injury, especially for those not accustomed to such a high frequency of workouts.
- Unsustainable Lifestyle Changes: The extreme nature of the challenge may not lead to lasting changes if participants struggle to integrate what they learned into their long-term lifestyle.
- Negative Impact on Mental Health: The strict nature of the program can increase anxiety, fear of failure, and rigid thinking, especially for individuals with body image issues, exercise addiction, or perfectionistic tendencies.
- Burnout: The lack of flexibility and the intense demands of the challenge can lead to burnout.
- Unhealthy Relationship with Food: The strict dietary rules and the absence of “cheat meals” can foster an unhealthy relationship with food and potentially trigger disordered eating patterns.
- Focus on Aesthetics Over Health: The daily progress pictures can lead to an unhealthy focus on body image and potentially contribute to body dysmorphic disorder or eating disorders. Hyperfocusing on body image can lead to increased low self-esteem.
- Lack of Scientific Evidence: There is limited scientific research to support the claims made about the benefits of the 75 Hard challenge.
- Not Suitable for Everyone: Individuals with certain health conditions, such as high blood pressure, diabetes, or heart disease, should consult their doctor before attempting the challenge.
Expert Opinions: A Balanced Perspective
Experts offer a range of perspectives on the 75 Hard challenge. Some acknowledge its potential to build mental toughness and promote healthy habits, while others express concerns about its rigidity and potential risks.
- Dr. Kiki Ramsey, PhD, positive psychologist: Emphasizes that the challenge’s primary focus is building resilience and mental fortitude through consistent, disciplined action.
- Caitlin Weese, licensed clinical social worker and therapist: Warns that the challenge may not be suitable for individuals with body image issues, exercise addiction, or perfectionism.
- Scott Laidler, online personal trainer: Frames the 75 Hard challenge as a mental toughness program rooted in health and exercise practice and says it is not for everyone.
- Noah Quezada: Expresses concerns about the program’s rigidity, particularly its strict dietary limitations and the absence of “cheat meals,” warning that this inflexibility may make long-term adherence challenging and could potentially foster an unhealthy relationship with food.
- Saara Haapanen, Ph.D., a performance coach and certified personal trainer: Raises concerns about its lack of allowance for uncertainty.
- Melissa Pfeister, Stanford Medicine-certified nutritionist: Her goal is to help clients form healthy habits and feel their best.
- Naomi Ben-Ami, Psy.D., licensed psychologist and the clinical director of Williamsburg Therapy Group: Works with both couples and individuals.
Is 75 Hard Right for You? Key Considerations
Before embarking on the 75 Hard challenge, consider the following:
- Consult Your Doctor: Talk to your doctor, especially if you have any underlying health conditions.
- Assess Your Mental Health: Consider whether the strict rules and potential for failure could negatively impact your mental health.
- Evaluate Your Relationship with Food and Exercise: If you have a history of disordered eating or exercise addiction, this challenge may not be suitable for you.
- Consider Your Lifestyle: Can you realistically commit to the daily requirements of the challenge for 75 consecutive days?
- Focus on Sustainable Habits: Remember that the goal is to create lasting, healthy habits, not just to complete a challenge.
- Listen to Your Body: Pay attention to your body’s signals and don’t push yourself too hard, especially if you’re new to intense exercise.
- Modify as Needed: If necessary, modify the challenge to better suit your individual needs and goals. For example, you could incorporate rest days or adjust the dietary rules to be more flexible.
Alternatives to 75 Hard: Building a Healthier Lifestyle
If the 75 Hard challenge seems too extreme or risky, consider these alternative approaches to building a healthier lifestyle:
- Focus on Gradual Changes: Instead of making drastic changes overnight, focus on incorporating small, sustainable habits into your daily routine.
- Set Realistic Goals: Set achievable goals that align with your individual needs and abilities.
- Prioritize Self-Care: Make time for activities that promote your physical and mental well-being, such as spending time in nature, practicing mindfulness, or connecting with loved ones.
- Seek Professional Guidance: Work with a qualified healthcare professional, such as a registered dietitian or certified personal trainer, to develop a personalized plan that meets your specific needs and goals.
The Bottom Line
The 75 Hard challenge can be a powerful tool for building mental toughness and promoting healthy habits for some individuals. However, it’s crucial to approach the challenge with caution, considering the potential risks and consulting with healthcare professionals. Ultimately, the best approach to health and wellness is one that is sustainable, personalized, and prioritizes both physical and mental well-being.
