If 75 Hard feels too extreme but you still want a structured challenge, you've likely discovered 75 Medium and 75 Soft. Both offer gentler alternatives to the original challenge, but they take different approaches. According to the CDC's physical activity guidelines, any consistent movement is beneficial — the key is finding what you can sustain.
This guide will help you understand the nuances between these two approachable alternatives so you can choose the one that matches your current fitness level, lifestyle, and goals.
Quick Overview: 75 Medium vs 75 Soft
| Aspect | 75 Medium | 75 Soft |
|---|---|---|
| Daily Workout | 45 minutes (anywhere) | 45 minutes (with active recovery days) |
| Diet | 90% adherence — flexible | Eat well — no strict tracking |
| Alcohol | Moderate allowed | Social drinking allowed |
| Water | 2-3 liters daily | Stay hydrated (no specific amount) |
| Reading | 10 pages non-fiction | Reading encouraged (not required) |
| Mindfulness | 5-10 min required | Self-care focus (flexible) |
| Progress Photo | Daily | Weekly or as desired |
| Restart Rule | Flexible approach | No restarts — keep going |
| Structure Level | Moderate structure | Minimal structure |
Detailed Rules Comparison
Workout Requirements
75 Medium:
- One 45-minute workout daily
- Any location works (gym, home, outdoors)
- Consistent daily commitment expected
- Rest days can include active recovery
75 Soft:
- 45 minutes of intentional movement
- Active recovery days explicitly allowed
- Walking, stretching, yoga all count
- Focus on moving your body, not intensity
The difference: 75 Medium expects consistent moderate-intensity workouts, while 75 Soft embraces any form of movement, including gentle activities. Research from the American College of Sports Medicine confirms that light activity still provides health benefits.
Diet Approach
75 Medium:
- Follow a structured eating plan
- 90% adherence (allows 2-3 flex meals weekly)
- Track your meals loosely
- Moderate alcohol permitted
75 Soft:
- "Eat well" — intuitive healthy eating
- No tracking or percentages
- No cheat meal guilt
- Social drinking is fine
The difference: 75 Medium provides accountability through the 90% rule, while 75 Soft trusts you to make generally healthy choices without structure.
Mental Development
75 Medium:
- 10 pages of non-fiction reading required
- 5-10 minutes of mindfulness practice
- Daily progress photo for accountability
- Builds discipline through routine
75 Soft:
- General self-care emphasis
- Reading encouraged but not mandatory
- Focus on what makes you feel good
- Weekly progress checks optional
The difference: 75 Medium has specific mental development requirements, while 75 Soft takes a holistic "self-care" approach without defined tasks.
Key Differences Explained
1. Structure vs Flexibility
75 Medium provides a clear framework with specific daily requirements. You know exactly what you need to do each day: workout, follow your diet, drink water, read, practice mindfulness, take a photo.
75 Soft is intentionally vague. "Eat well" and "stay hydrated" leave interpretation up to you. This works for self-motivated individuals but can be too loose for those who need accountability.
2. Self-Compassion Focus
The research on self-compassion shows that treating ourselves kindly during setbacks promotes better long-term outcomes. Both challenges embrace this, but differently:
- 75 Medium: Structured compassion — the 90% rule builds in grace days
- 75 Soft: Intuitive compassion — no rules means no failure possible
3. Accountability Mechanisms
75 Medium creates daily accountability through:
- Specific water intake targets
- Required reading pages
- Daily progress photos
- Trackable diet adherence
75 Soft has minimal accountability. This freedom works for some but leaves others without the structure they need to change habits.
4. Duration Psychology
Both are 75-day challenges, but the experience differs:
- 75 Medium: Feels like building a practice — daily rituals compound
- 75 Soft: Feels like a lifestyle shift — less "challenge" mentality
Who Should Choose Each Challenge?
Choose 75 Medium If:
- You want structure but not extreme rigidity
- You respond well to clear daily checklists
- You need accountability to stay consistent
- You want to build specific habits (reading, mindfulness)
- You appreciate the 90% rule for realistic flexibility
- You tried 75 Hard and burned out
- You want measurable progress markers
Choose 75 Soft If:
- You're recovering from diet or exercise obsession
- Structure triggers anxiety or perfectionism
- You already have healthy habits but want a gentle boost
- You prefer intuitive approaches over rules
- You're healing your relationship with food and exercise
- Tracking and measuring feels harmful to you
- You just want to feel better, not follow a program
?? Honest Self-Assessment
Be honest about what you need. Some people choose 75 Soft because it's "easier" but actually need the accountability of 75 Medium to see results. Others choose 75 Medium when their mental health needs the gentleness of 75 Soft.
Expected Results
Physical Results
75 Medium:
- Typical weight loss: 10-20 pounds (varies by starting point)
- Improved fitness markers
- Better sleep quality
- Increased energy levels
75 Soft:
- More modest physical changes
- Gradual improvements in how you feel
- Results heavily depend on individual interpretation
- Focus more on feeling good than metrics
Mental Results
75 Medium:
- Stronger sense of discipline and consistency
- Daily mindfulness practice creates calm
- Reading builds knowledge and reflection
- Confidence from meeting daily goals
75 Soft:
- Improved self-compassion
- Healthier relationship with exercise and food
- Reduced perfectionism and all-or-nothing thinking
- General sense of well-being
Long-Term Sustainability
Both challenges can create lasting change, but through different mechanisms:
- 75 Medium: Builds specific habits through repetition that often continue post-challenge
- 75 Soft: Creates a healthier overall mindset that influences future choices
Final Verdict
"The best challenge is the one that meets you where you are and takes you where you want to go."
75 Medium is ideal for people who want real structure without the punishment of 75 Hard. It builds discipline through clear requirements while allowing for realistic flexibility. If you thrive with checklists and accountability, this is your challenge.
75 Soft is ideal for people healing their relationship with fitness or those who already have good habits and just need a gentle framework. If structure triggers you or you need more self-compassion in your life, 75 Soft respects that.
?? The Progression Path
Many people start with 75 Soft to heal their relationship with fitness, then graduate to 75 Medium when they're ready for more structure. There's no shame in starting gentle and building up.
?? Ready to Start 75 Medium?
If 75 Medium sounds like the right balance for you, we've got everything you need.