Welcome to the 75 Medium Challenge Guide — your comprehensive resource for completing the 75 Medium Challenge with confidence, sustainability, and lasting results.
Our Mission
We believe that personal transformation should be challenging yet achievable. The 75 Medium Challenge represents a balanced approach to building lasting habits — one that pushes you to grow without breaking you down.
Our mission is simple: Help you complete the 75 Medium Challenge and build habits that last a lifetime.
We provide free, evidence-based guidance covering every aspect of the challenge — from workout plans and nutrition strategies to mindset techniques and progress tracking tools.
What Is the 75 Medium Challenge?
The 75 Medium Challenge is a modified version of the popular 75 Hard program, designed for those who want structure and challenge without the extreme rigidity that leads many to quit or burn out.
?? The 6 Daily Requirements
- One 45-minute workout — Any form of exercise
- Follow a diet 90% of the time — With built-in flexibility
- Drink 2-3 liters of water — Adjusted for your needs
- Read 10 pages — Non-fiction or personal development
- Daily mindfulness — 5-10 minutes minimum
- Progress photo — Document your journey
Read the complete rules breakdown ?
Why We Created This Resource
When the 75 Medium Challenge started gaining popularity as an alternative to 75 Hard, we noticed a gap. While there were plenty of resources for 75 Hard, people searching for 75 Medium guidance found scattered information, conflicting advice, and incomplete guides.
We created this site to be the definitive resource — a one-stop destination where anyone can find:
- Clear, detailed rules with practical examples
- Workout plans for every fitness level
- Nutrition guides with meal planning strategies
- Mindset tools for mental resilience
- Free templates for tracking progress
- Success stories for motivation
Our Editorial Standards
We take accuracy and trustworthiness seriously. Our content is:
- Evidence-based: We cite reputable sources including the CDC, Mayo Clinic, NIH, and peer-reviewed research
- Regularly updated: We review and update content to ensure accuracy
- Practical: Every recommendation can be implemented in real life
- Balanced: We present options and let you choose what works for your situation
?? Important Note
We are not affiliated with Andy Frisella or 75 Hard. The 75 Medium Challenge is a community-created variation designed for sustainability. Always consult a healthcare professional before starting any new fitness or nutrition program.
Our Values
Sustainability Over Perfection
We believe that sustainable habits beat unsustainable perfection. The 90% diet adherence rule exists because life happens — and learning to maintain progress despite imperfection is a more valuable skill than rigid compliance.
Community Support
The 75 Medium Challenge is best completed with support. We encourage you to find accountability partners, join communities, and share your journey with others.
Individual Adaptation
There's no one-size-fits-all approach to fitness and personal development. We provide frameworks and options so you can adapt the challenge to your life, schedule, and goals.
Start Your Journey
Ready to begin? Here's how to get started:
- Understand the rules completely
- Follow our step-by-step starter guide
- Download your free tracking template
- Read the complete 2026 guide
?? Ready to Transform?
Join thousands of others who have used the 75 Medium Challenge to build lasting habits. Start your journey today ?
Get in Touch
Have questions, feedback, or suggestions? We'd love to hear from you.