Nothing is more inspiring than seeing real people achieve real results. Research from the NIH on exercise and mental health confirms that consistent physical activity produces significant improvements in mood and wellbeing. These 75 Medium transformation stories showcase what's possible when you commit to 75 days of consistent action.
These aren't fitness influencers or professional athletes — they're regular people with jobs, families, and all the challenges of everyday life. The American Heart Association emphasizes that sustainable activity leads to lasting health benefits. If they can do it, so can you.
What to Expect From 75 Medium
Before diving into individual stories, the Mayo Clinic confirms that regular exercise improves both physical and mental health. Here's what most people experience:
Physical Changes:
- Weight loss of 10-25 pounds (varies widely)
- Visible muscle definition
- Improved posture and energy
- Better sleep quality
- Clearer skin
Mental Changes:
- Increased self-confidence
- Proven discipline and self-trust
- Reduced anxiety and stress
- Improved focus and mental clarity
- Stronger sense of identity
Lifestyle Changes:
- Exercise is now a habit, not a struggle
- Better relationship with food
- Reading and learning as daily practice
- Mindfulness as stress management tool
Sarah's Story: From Couch to Confident
?? Sarah's Stats
Age: 34 | Starting weight: 178 lbs | Ending weight: 156 lbs
Key result: Lost 22 lbs, ran first 5K, promoted at work
Background
Sarah hadn't exercised regularly since college. Working from home during the pandemic, she'd gained weight and felt stuck in a rut. She'd tried 75 Hard twice but never made it past Day 12.
Why 75 Medium
"75 Hard was too extreme for my reality. Two workouts a day? One outside in Minnesota winter? Zero alcohol at my sister's wedding? It wasn't going to happen. 75 Medium felt challenging but possible."
The Journey
Sarah started with 45-minute walks, gradually building to a mix of walking and light jogging. Her diet was simple calorie counting at 1600 calories/day with 2 flex meals per week.
Her hardest moments: Week 3 when initial enthusiasm faded, and Day 42 when she got a cold and wanted to quit. She pushed through both with gentle workouts (long walks) and reminding herself of her "why."
📈 Results
- Lost 22 pounds
- Completed her first 5K on Day 62
- Read 5 books including Atomic Habits which she credits for lasting change
- Received a promotion at work, citing improved focus and confidence
- Still maintaining habits 6 months post-challenge
"The difference between 75 Hard and 75 Medium isn't about being 'soft.' It's about being sustainable. I've kept the habits — that's the real transformation."
Mike's Story: Rebuilding After Failure
?? Mike's Stats
Age: 41 | Starting weight: 225 lbs | Ending weight: 198 lbs
Key result: Lost 27 lbs, repaired relationship with fitness, stopped drinking
Background
Mike was a former college athlete who'd let himself go over 15 years of desk work. He'd tried every diet and exercise program, always failing by month two. The cycle of starting and failing had eroded his self-trust.
Why 75 Medium
"I needed to prove to myself I could finish something. Not just start it — finish it. 75 Hard was appealing but I knew myself. I'd fail again, and I couldn't handle another failure."
The Journey
Mike's strategy: front-load the day. He woke at 5:30 AM to work out before his family was awake. His diet was macro-based, focusing on high protein.
The biggest surprise: he chose to stop drinking entirely, even though 75 Medium allows moderate alcohol. "Once I started feeling good, I didn't want to mess with it."
📈 Results
- Lost 27 pounds
- Stopped drinking completely (personal choice)
- Bench press increased from 135 lbs to 205 lbs
- Completed the challenge without a single restart
- Said it was "the first time in 15 years I finished what I started"
"Day 75 wasn't about the weight I lost. It was about trusting myself again. I said I would do something for 75 days, and I did. That changes everything."
Jennifer's Story: The Busy Mom's Journey
?? Jennifer's Stats
Age: 38 | Starting weight: 152 lbs | Ending weight: 142 lbs
Key result: Lost 10 lbs, reduced anxiety medication, rediscovered herself
Background
Jennifer is a mother of three young kids and works part-time. Her days revolved entirely around others. She'd lost her sense of identity and was on anxiety medication for two years.
Why 75 Medium
"I couldn't add two workouts to my schedule. I couldn't be perfect with diet while making mac and cheese for my kids. But one workout? Drinking water? Reading 10 pages after they're in bed? I could do that."
The Journey
Jennifer's approach: integrate rather than add.
- Workouts: 45-minute YouTube videos during kids' afternoon screen time
- Reading: 10 pages every night after kids were in bed
- Mindfulness: 5-minute meditation while kids napped
- Diet: Same meals as family, just controlled portions
Her flex meals were strategically used for family pizza nights and holidays.
📈 Results
- Lost 10 pounds (but more importantly, gained muscle and confidence)
- Worked with her doctor to reduce anxiety medication
- Read 6 books — the most she'd read in years
- Started a meditation practice she still maintains
- Felt like "herself" again for the first time in years
"The mindfulness requirement changed my life more than the workouts. Learning to be present, to breathe, to have 5 minutes for myself — that's what I needed."
David's Story: Mental Clarity Transformation
?? David's Stats
Age: 29 | Starting weight: 185 lbs | Ending weight: 175 lbs
Key result: Overcame depression, launched side business, found purpose
Background
David was struggling with mild depression and feeling "stuck" in his career. Physically he was okay, but mentally he was going through the motions without purpose.
Why 75 Medium
"I didn't need to lose a lot of weight. I needed structure. I needed discipline. I needed something to believe in and work toward. 75 Medium gave me that without the extreme measures I knew I'd resent."
The Journey
David used the challenge as a complete reset:
- 5 AM workouts to start each day with a win
- Daily journaling as his mindfulness practice
- Read books specifically on entrepreneurship and purpose
- Used the discipline to launch a side business idea he'd been postponing
📈 Results
- Lost 10 pounds
- Improved symptoms of depression significantly
- Launched a side business that now generates income
- Filled 75 pages of journal entries
- Said: "I found purpose again"
"The physical transformation is the visible part. The mental clarity, the sense of agency, the belief that I can shape my own life — that's the real transformation."
Common Results Summary
Across hundreds of 75 Medium completers, here are the most common outcomes:
| Category | Common Results |
|---|---|
| Weight Loss | 10-25 lbs average (varies by starting point) |
| Fitness | Significantly improved endurance, strength gains |
| Mental Health | Reduced anxiety, improved mood, better focus |
| Habits | 70%+ maintain exercise habits 3+ months later |
| Reading | Average of 4-6 complete books |
| Self-Trust | Nearly universal increase in self-confidence |
Beyond Physical Changes
The most profound transformations aren't always visible. Completers commonly report:
Relationship with Self
- Proof you can keep promises to yourself
- Enhanced self-trust and self-respect
- Better understanding of your capabilities
Daily Habits
- Exercise feels normal, not forced
- Healthier eating is now default, not discipline
- Reading and mindfulness are valued practices
Mental Clarity
- Sharper focus and concentration
- Better stress management
- Increased patience and emotional regulation
Start Your Transformation Story
Every person featured here started at Day 1, uncertain if they could finish. They had doubts, hard days, and moments when quitting seemed easier. But they showed up — and that made all the difference.
Your story is waiting to be written. In 75 days, you could be sharing your own transformation.
?? Ready to Begin?
Join the thousands who have transformed their lives with the 75 Medium Challenge.