The 75 Hard fitness challenge, designed for rapid weight loss, faces expert criticism for its intensity, prompting the rise of modified versions aimed at sustainability.
The 75 Hard fitness challenge has gained significant attention as millions look for rapid weight loss and mental toughness through its demanding daily requirements. However, health experts caution that the extreme nature of the regimen may be unrealistic for many individuals. In response, lighter adaptations of the challenge are becoming increasingly popular.
Created in 2019 by entrepreneur and podcaster Andy Frisella, the 75 Hard challenge has gone viral, fueled by social media buzz and notable celebrity transformations. The program requires participants to adhere to a strict lifestyle regimen “without compromise.” Key rules include completing two 45-minute workouts each day—one of which must be outdoors—following a strict diet with no cheat meals or alcohol, drinking a gallon of water daily, reading 10 pages of nonfiction, and taking a daily progress photo. If a participant misses any task during the 75 days, they must restart from day one.
Frisella asserts that the mental benefits of the challenge far outweigh the physical changes, stating on the program’s website, “The mental changes are 100x greater than the physical changes. This isn’t another temporary Band-Aid program.” Supporters of the challenge argue that it fosters discipline and accountability, providing many with a fresh start at the beginning of the year.
Despite the enthusiasm surrounding the challenge, experts warn that extreme approaches do not always lead to effective long-term weight loss and health. Dr. Milica McDowell, a Montana-based exercise physiologist and doctor of physical therapy, emphasizes that any weight loss program must create a calorie deficit—burning more calories than consumed. However, she cautions that the results from such an intense challenge often do not last.
“The challenge with the 75 Hard workout is that when you stop doing it—resulting in burning fewer calories—and do not modify your eating and drinking habits, it is likely that any weight lost during the challenge will return,” McDowell told Fox News Digital. She does not consider this regimen a sustainable method for weight loss.
The Cleveland Clinic also raises concerns about the program’s rigid two-a-day workout structure, particularly for individuals lacking a strong fitness foundation or those with chronic medical conditions. Additionally, the requirement to drink a gallon of water daily may be excessive for some, depending on their body size and health needs.
Medical professionals urge caution for individuals with joint or heart issues, those without an exercise background, individuals with a history of eating disorders, or those with already demanding schedules.
For those attracted to the structure of the 75 Hard challenge, experts recommend modifying the program to better suit individual needs. Variations such as “75 Medium” and “75 Soft” have emerged, which reduce the intensity by incorporating fewer workouts, more relaxed dietary guidelines, and simpler habit targets designed to be more sustainable.
Fatima Cody Stanford, an obesity medicine physician scientist at Massachusetts General Hospital and Harvard Medical School, explains that a gentler approach can lower the activation energy for behavior change and reduce all-or-nothing thinking. This strategy can help mitigate the risks of injury, exhaustion, and discouragement.
“I think people are realizing it’s OK to be gentle with yourself,” said Morgan Manning, a 26-year-old media and marketing professional from New York City. Her TikTok video announcing her attempt at the “soft” version of the challenge garnered over 60,000 views.
Jesse Ramos Jr., a certified personal trainer and owner of BBT Fitness NYC, echoes this sentiment, stating, “These versions feel more human. They allow people to build discipline without burning out, getting injured, or hating the process.” He emphasizes that fitness should not feel like a punishment.
Experts agree that consistency is more important than intensity when it comes to achieving long-term weight loss and health. Robin DeCicco, a certified holistic nutritionist from New York City, previously advised her clients to focus on sustainable habits, such as increasing physical activity, consuming more whole foods, and drinking more water, rather than adhering to rigid rules.
“Healthy habits that evolve into long-term behaviors are what ultimately make people healthier in the future,” DeCicco stated.
As the 75 Hard challenge continues to capture attention, the rise of its modified versions reflects a growing understanding of the importance of sustainability in fitness and health.
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