Got questions about the 75 Medium Challenge? The CDC guidelines on physical activity form the foundation of the challenge's exercise recommendations. We've compiled answers to the most frequently asked questions to help you understand exactly how it works.
General Questions
What is the 75 Medium Challenge?
75 Medium is a 75-day personal development challenge that requires completing 6 daily tasks: one 45-minute workout, following a diet 90% of the time, drinking 2-3 liters of water, reading 10 pages, practicing 5-10 minutes of mindfulness, and taking a progress photo. According to NIH research on habit formation, this timeframe aligns well with building lasting behavior changes. It's designed as a more sustainable alternative to 75 Hard.
Who created 75 Medium?
75 Medium evolved from the fitness community as a balanced alternative to Andy Frisella's 75 Hard program. It maintains the spirit of discipline and transformation while allowing for greater flexibility and sustainability.
Is 75 Medium easier than 75 Hard?
More sustainable ? easier. The American Psychological Association notes that sustainable challenges are often more effective for long-term change. 75 Medium is still challenging — it requires 75 consecutive days of showing up. The main differences are one workout instead of two and 90% diet adherence instead of 100%. It's designed to be realistic while still being transformative.
Why 75 days?
75 days is long enough to create lasting habits (research suggests 66+ days for habit formation) while having a clear end point. It's also long enough to see significant physical and mental changes.
When should I start?
Start when you can commit fully for 75 consecutive days. Avoid starting during major holidays, travel, or life upheavals if possible. Give yourself 3-7 days to prepare properly. See our start guide.
Rules & Requirements Questions
What are the 6 daily requirements?
- One 45-minute workout
- Follow a diet 90% of the time
- Drink 2-3 liters of water
- Read 10 pages of non-fiction
- 5-10 minutes of mindfulness (meditation, journaling, etc.)
- Take a progress photo
Do I have to do the tasks in a specific order?
No. Complete them in whatever order works for your schedule. Many people prefer to workout in the morning, read at night, etc. Find a rhythm that works for you.
What time does a "day" start and end?
A day is typically midnight to midnight. All tasks should be completed before you go to sleep. Don't carry tasks over to the next calendar day.
What's the difference between 75 Medium and 75 Hard?
Key differences:
- Workouts: 1 — 45 min (Medium) vs 2 — 45 min (Hard)
- Outdoor workout: Not required (Medium) vs Required (Hard)
- Diet: 90% adherence (Medium) vs 100% strict (Hard)
- Alcohol: Moderate allowed (Medium) vs None (Hard)
- Mindfulness: Required (Medium) vs Not required (Hard)
- Restart: Flexible approach (Medium) vs Day 1 restart (Hard)
Workout Questions
What counts as a workout?
Any intentional physical activity lasting 45+ minutes: walking, running, weight training, yoga, cycling, swimming, hiking, sports, home workouts, etc. It should be deliberate exercise, not incidental movement.
Does walking count?
Yes! A 45-minute walk absolutely counts. Power walking or brisk walking is excellent, especially for beginners. Even a casual stroll counts if it's 45+ minutes of intentional exercise.
Can I split my workout into two sessions?
Ideally no — a continuous 45 minutes is preferred for cardiovascular benefits. However, if absolutely necessary (e.g., 25 min morning, 20 min evening), splitting is acceptable. Try to keep sessions at least 20 minutes each.
What if I'm injured?
Modify your workouts — don't aggravate injuries for a challenge. Upper body injury? Walk or do lower body. Leg injury? Upper body and seated exercises. Listen to your body and consult a doctor if needed.
Does stretching or foam rolling count?
Active stretching or yoga counts. Passive stretching or foam rolling alone for 45 minutes isn't typically considered a workout, but a 20-minute workout + 25-minute active yoga could work.
What about rest days?
There are no zero-activity rest days in 75 Medium. Active recovery days are encouraged: gentle yoga, walking, swimming, light stretching. The goal is to move daily, not to crush every workout.
Can I work out more than 45 minutes?
Absolutely! 45 minutes is the minimum. If you want to do a 90-minute workout or two-a-days, that's great for results.
Diet Questions
What diet should I follow?
Any structured eating plan you can maintain for 75 days. Options include calorie counting, macro tracking, keto, Mediterranean, clean eating, etc. Pick what works for your lifestyle and goals. See diet options ?
What does 90% adherence mean?
Over 75 days with 3 meals/day = 225 meals. 90% = ~202 on-plan meals, ~23 flex meals (about 2-3 per week). Track your flex meals to stay accountable.
Can I drink alcohol?
Yes, moderate alcohol is permitted within your 10% flexibility. However, alcohol affects sleep, recovery, and results. Many participants choose to minimize or eliminate it. Use flex meals for occasions where you want to drink.
Do cheat meals count as flex meals?
Yes. Any meal that intentionally deviates from your diet plan counts as a flex meal. You have ~2-3 per week — use them strategically for social events, treats, etc.
What if I accidentally go off-diet?
If it was unintentional, acknowledge it and count it as a flex meal. The key is returning to your plan immediately — don't let one slip become a spiral.
Do I have to count calories?
Not necessarily. You can follow calorie counting, but also clean eating (no tracking required) or flexible macro counting. Choose an approach you can sustain.
Reading, Water & Mindfulness Questions
What books count for reading?
Non-fiction, personal development, self-help, business, psychology, health, biographies, philosophy, spirituality. Fiction novels for entertainment don't count.
Do audiobooks count?
Traditional answer: no — physical reading engages different cognitive processes. However, some people allow audiobooks especially if they have reading difficulties. Be honest about what serves your growth.
Can I read on a Kindle/tablet?
Yes, the medium doesn't matter — Kindle, iPad, physical book, etc. What matters is reading 10+ pages of appropriate content.
How much water should I drink?
2-3 liters daily, adjusted for your body weight. General guideline: half your body weight in ounces. A 160 lb person would aim for ~2.4 liters (80 oz).
Does coffee or tea count toward water?
Herbal tea (non-caffeinated) can count. Coffee and caffeinated tea are mildly diuretic, so don't count them toward your water goal. Plain water is best.
What counts as mindfulness?
Meditation, prayer, journaling, breathwork, body scans, gratitude practice, mindful walking, guided meditation apps. The key is intentional, focused mental practice. See mindfulness options ?
Do I have to share my progress photos?
No. Photos are for your personal documentation. You never have to share them publicly. Keep them in a private folder on your phone.
Mistakes & Restarts Questions
What if I miss a task?
You have options:
- Restart from Day 1 — Full restart for mental toughness
- Add a day — Complete 76 days instead of 75
- Continue forward — Recommit and keep going
Choose what serves your long-term growth. For most people, continuing forward is more sustainable than repeated restarts.
What if I'm sick?
Listen to your body. A 45-minute walk can count if you're mildly ill. If you're seriously sick, rest takes priority. Some options: very gentle movement if possible, or accept the miss and continue when healthy.
What if I'm traveling?
Plan ahead: hotel gyms, outdoor walks, bodyweight workouts in your room. Bring a book or Kindle. Adjust diet expectations but stay mindful. Travel is challenging but doable with preparation.
What if I forget to take my photo?
If you genuinely forgot before bed, decide how to handle it: take one first thing the next morning (some consider this acceptable), count it as a miss, or continue without that photo. Be honest with yourself.
How many times can people restart?
Some people restart multiple times before completing. This is especially common with 75 Hard. 75 Medium's flexibility makes restarts less frequent, but if you need to restart, that's okay. The goal is completion, not perfection in the journey.
Results & After Questions
How much weight will I lose?
Results vary widely. Typical range: 10-25 lbs over 75 days, depending on starting point and diet approach. Focus on the process; results will follow.
Will I build muscle?
If your workout plan includes strength training and your diet includes adequate protein, yes. One workout per day is enough for meaningful muscle development.
What happens after Day 75?
You've built habits that can last a lifetime. Many maintain their workout routine, reading habit, and improved relationship with food. Some take a break then do another round. See life after 75 Medium ?
How do I maintain results?
The habits you've built don't need to be all-or-nothing. Continue exercising (maybe 4-5x/week instead of 7), make healthy eating your default, keep reading. The discipline carries forward.
Can I do 75 Medium more than once?
Absolutely. Some people do it quarterly, annually, or whenever they need a reset. Each round builds on the last.
? Still Have Questions?
If your question isn't answered here, read our complete rules breakdown or check our specific guides for workouts, diet, and mindset.