If you're considering a 75-day challenge, you've likely heard of both 75 Hard and 75 Medium. The American College of Sports Medicine recommends finding a sustainable exercise program that fits your lifestyle. Both 75 Hard and 75 Medium are transformative programs designed to build discipline and improve your physical and mental health — but they take very different approaches.
According to the CDC's physical activity guidelines, adults should aim for consistent, moderate exercise. This comprehensive comparison will help you understand the key differences and choose the challenge that's right for your goals, lifestyle, and current fitness level. The Mayo Clinic notes that any regular physical activity provides health benefits.
Quick Comparison Overview
| Aspect | 75 Medium | 75 Hard |
|---|---|---|
| Daily Workouts | 1 — 45 min (anywhere) | 2 — 45 min (1 must be outdoors) |
| Diet | 90% adherence — flexible | 100% strict — zero cheat meals |
| Alcohol | Moderate allowed | Zero tolerance — none at all |
| Water | 2-3 liters (flexible by body) | 1 gallon (3.8L) exactly |
| Reading | 10 pages non-fiction | 10 pages non-fiction |
| Mindfulness | 5-10 min required | Not required |
| Progress Photo | Daily | Daily |
| Restart Rule | Flexible approach | Miss anything = Day 1 |
| Time Required | ~1.5-2 hours/day | ~2.5-3+ hours/day |
Side-by-Side Rules Comparison
Workout Requirements
75 Medium:
- One 45-minute workout daily
- Any location (gym, home, outdoors)
- Any type of exercise you choose
- Can split if absolutely necessary
75 Hard:
- Two 45-minute workouts daily (90 min total)
- One workout MUST be outdoors
- Rain, snow, extreme heat — doesn't matter
- Workouts must be separate (3+ hours apart)
The difference: 75 Hard requires double the workout time and mandates outdoor exercise regardless of weather conditions. This can be challenging in extreme climates and increases injury risk.
Diet Requirements
75 Medium:
- Follow any structured diet
- 90% adherence (2-3 flex meals per week)
- Moderate alcohol permitted
- Realistic for social situations
75 Hard:
- 100% strict adherence to chosen diet
- Zero cheat meals for 75 days
- No alcohol whatsoever
- One slip = restart entire challenge
The difference: 75 Hard's all-or-nothing approach creates mental toughness but can lead to binge-restrict cycles and social isolation. 75 Medium's flexibility teaches sustainable habits.
Mindfulness Component
75 Medium requires 5-10 minutes of daily mindfulness practice — meditation, prayer, journaling, or breathwork. This addresses mental health alongside physical fitness.
75 Hard has no mindfulness requirement. The mental challenge comes from the difficulty of the physical tasks rather than intentional mental practice.
Key Differences Explained
1. The Restart Rule
This is perhaps the most significant philosophical difference:
75 Hard: If you miss any single task — forget your water, skip a few pages of reading, miss one workout — you restart from Day 1. Some people restart 5-10+ times before completing.
75 Medium: Offers flexibility. You can choose to restart, add days, or continue with renewed commitment. This reduces the shame cycle and keeps people moving forward.
2. Time Investment
Daily time required:
- 75 Medium: ~90-120 minutes (workout + reading + mindfulness + photo)
- 75 Hard: ~150-180+ minutes (two workouts + reading + photo)
Over 75 days, 75 Hard requires approximately 30-40 extra hours. For busy professionals or parents, this difference is significant.
3. Injury and Burnout Risk
Two daily workouts with no rest days increases:
- Overuse injury risk
- Chronic fatigue
- Hormonal disruption
- Mental burnout
75 Medium's single workout approach allows for adequate recovery while still building significant fitness.
4. Sustainability
Research on habit formation suggests that sustainable behavior change comes from:
- Moderate challenge (not extreme)
- Built-in flexibility
- Self-compassion for setbacks
- Gradual progression
75 Medium aligns more closely with this research, which is why many find it creates longer-lasting habits.
Pros and Cons
75 Medium Pros:
- ? More sustainable and realistic
- ? Includes mindfulness for mental health
- ? Lower injury risk
- ? Allows for social life and flexibility
- ? Better for beginners and busy people
- ? Creates lasting habits
- ? Reduces shame and restart cycles
75 Medium Cons:
- ? Less "impressive" to some
- ? May not push limits enough for some
- ? Less structured/defined (variations exist)
- ? Requires more self-honesty about adherence
75 Hard Pros:
- ? Builds extreme mental toughness
- ? Very clear, non-negotiable rules
- ? Dramatic physical results
- ? Sense of accomplishment is high
- ? No gray areas — black and white
75 Hard Cons:
- ? High failure and restart rate
- ? Increased injury risk
- ? Social isolation can occur
- ? Not suitable for beginners
- ? Can promote unhealthy relationship with food
- ? Time-intensive (~3 hours daily)
- ? Outdoor requirement problematic in some climates
Who Should Choose Each Challenge?
Choose 75 Medium If:
- You're new to fitness or returning after a break
- You have a busy schedule with limited time
- You've tried 75 Hard and found it unsustainable
- You have injury concerns or health limitations
- You value work-life balance
- You want to build sustainable long-term habits
- You have social commitments you don't want to give up
- You've struggled with all-or-nothing dieting before
- Mental health and mindfulness are priorities
Choose 75 Hard If:
- You're already very fit and need extreme challenge
- You have 3+ hours daily to dedicate
- You thrive on strict, non-negotiable rules
- You want maximum mental toughness development
- You have no injuries or health concerns
- You're okay with social sacrifices for 75 days
- You've completed other fitness challenges successfully
- You live in a climate suitable for daily outdoor workouts
?? The "Test Drive" Strategy
Unsure which to choose? Start with 75 Medium. If you complete it easily and want more challenge, try 75 Hard next. But many find 75 Medium is exactly what they needed — challenging enough to transform, sustainable enough to maintain.
Results Comparison
Physical Results
75 Hard often produces more dramatic short-term physical results due to higher training volume and stricter diet. However, many regain weight after completion due to unsustainable habits.
75 Medium produces meaningful but more moderate physical changes. The key difference: results tend to be more maintainable because the habits learned are sustainable.
Typical Weight Loss:
- 75 Hard: 15-30 pounds (varies widely)
- 75 Medium: 10-20 pounds (varies widely)
Mental Results
Both build discipline, but in different ways:
75 Hard builds mental toughness through deprivation and extreme commitment. It proves you can do hard things under any circumstances.
75 Medium builds mental toughness through consistent daily practice plus intentional mindfulness work. It proves you can show up for yourself sustainably.
Long-Term Outcomes
Anecdotally, 75 Medium completers report:
- Higher likelihood of maintaining habits post-challenge
- Better relationship with food and exercise
- Continued workout habits months later
- Less "rebound" behavior
Final Verdict
"The best challenge is the one you can actually complete — and maintain afterward."
Both 75 Hard and 75 Medium are legitimate paths to transformation. The question isn't which is "better" objectively — it's which is better for you right now.
If you're looking for extreme mental toughness training and have the time, fitness level, and commitment, 75 Hard delivers a profound experience.
If you want meaningful transformation with sustainable habits that last beyond 75 days, 75 Medium is the smarter choice for most people.
Remember: The goal isn't to survive 75 days of misery. It's to become someone who takes care of themselves consistently. Choose the path that serves that goal.
?? Ready to Start 75 Medium?
If 75 Medium sounds right for you, we've got everything you need to succeed.