The 75 Medium Challenge consists of six daily requirements that you must complete for 75 consecutive days. This page provides a complete breakdown of each rule, with examples, clarifications, and practical tips for success.
Understanding the rules deeply before you begin is crucial — it prevents confusion during the challenge and helps you plan effectively. Let's dive into each requirement.
Quick Overview: The 6 Daily Rules
?? Complete Daily Checklist
- One 45-minute workout — Any form of exercise
- Follow a diet 90% of the time — Your chosen eating plan
- Drink 2-3 liters of water — Adjust for body weight
- Read 10 pages of a book — Non-fiction or personal development
- Daily mindfulness practice — 5-10 minutes minimum
- Take a progress photo — Document your journey
Now let's explore each rule in detail.
Rule 1: 45-Minute Daily Workout
Each day, you must complete at least 45 minutes of intentional physical activity. According to the Mayo Clinic's exercise guidelines, regular physical activity is one of the most important things you can do for your health. This is the cornerstone of the physical transformation you'll experience.
What Counts as a Workout?
The beauty of 75 Medium is flexibility. Your workout can include:
- Gym-based: Weight training, machines, group classes
- Cardio: Running, cycling, swimming, elliptical, rowing
- Home workouts: Bodyweight exercises, YouTube videos, apps
- Active sports: Basketball, tennis, soccer, martial arts
- Low-impact: Yoga, Pilates, walking, water aerobics
- Outdoor activities: Hiking, kayaking, skiing, surfing
🚫 What Doesn't Count?
- Incidental walking (shopping, commuting)
- Light stretching under 45 minutes
- Housework or yard work (unless sustained and intentional)
- Activities where you're mostly stationary
Key Clarifications
Can I split my workout? Ideally no, but if necessary, you can split into two sessions (e.g., 25 minutes morning, 20 minutes evening). Continuous is preferred for cardiovascular benefits.
Does warm-up count? A brief warm-up (5-10 minutes) can count toward your 45 minutes if it's active movement.
What about rest days? Active recovery counts — a 45-minute walk or gentle yoga session qualifies. Research from the American Psychological Association on healthy habits shows that consistency matters more than intensity. The goal is daily movement, not daily intensity.
💡 Pro Tip
Plan your workouts weekly in advance. Having a schedule eliminates daily decision fatigue and increases consistency. See our complete workout guide ?
Rule 2: Follow a Diet 90% of the Time
This is where 75 Medium differs most significantly from 75 Hard. The CDC's physical activity guidelines emphasize sustainable, long-term habits — and 75 Medium embraces this by building in flexibility. Instead of 100% strict adherence with zero cheat meals or alcohol, you're aiming for 90% compliance.
Understanding 90% Adherence
Here's the math:
- 3 meals per day — 75 days = 225 total meals
- 90% adherence = 202-203 on-plan meals
- 10% flexibility = 22-23 off-plan meals allowed
- That's roughly 2-3 flexible meals per week
How to Choose Your Diet
Pick a structured eating approach you can realistically follow. Options include:
- Calorie counting: Track daily intake with a target
- Macro tracking: Balance protein, carbs, and fats
- Keto/Low-carb: Under 20-50g carbs daily
- Mediterranean: Whole foods, healthy fats, lean protein
- Clean eating: No processed foods or added sugar
- Intermittent fasting: Time-restricted eating window
Using Your 10% Wisely
- Save flex meals for social events and special occasions
- Spread them out — don't use all 3 on Saturday night
- Make them count — don't waste on mediocre food
- Return to plan immediately after — no "starting Monday" mentality
Alcohol Guidelines
Unlike 75 Hard, moderate alcohol is permitted within your 10% flexibility. However:
- Excessive drinking undermines results
- Alcohol affects sleep, recovery, and workouts
- Consider limiting to 1-2 occasions per week maximum
Explore detailed nutrition strategies ?
Rule 3: Drink 2-3 Liters of Water Daily
Proper hydration is essential for performance, recovery, and overall health. Unlike 75 Hard's strict gallon requirement, 75 Medium allows you to adjust based on your body.
How Much Should You Drink?
General guideline: Half your body weight in ounces, adjusted for activity and climate.
| Body Weight | Base Water (oz) | Liters |
|---|---|---|
| 120 lbs | 60 oz | ~1.8 L |
| 150 lbs | 75 oz | ~2.2 L |
| 180 lbs | 90 oz | ~2.7 L |
| 200+ lbs | 100+ oz | ~3.0 L |
Add more during intense workouts, hot weather, or high altitude.
💡 Tips for Hitting Your Water Goal
- Start your day with 16-20 oz before coffee
- Carry a measured water bottle everywhere
- Drink a glass before each meal
- Set hourly reminders on your phone
- Track with tally marks or an app
- Front-load your intake earlier in the day
Rule 4: Read 10 Pages Daily
Every day, read at least 10 pages of a non-fiction or personal development book. This rule builds knowledge and practices focused attention.
What Types of Books Count?
- Self-improvement and personal development
- Business and entrepreneurship
- Health, fitness, and nutrition
- Psychology and mindset
- Biographies of inspiring figures
- Finance and wealth building
- Spirituality and philosophy
🚫 What Doesn't Count?
- Fiction novels (for entertainment)
- Audiobooks (different cognitive engagement)
- Podcasts or videos
- Articles or blog posts
- Textbooks for school (unless personal choice)
Recommended Books
- Atomic Habits by James Clear
- Can't Hurt Me by David Goggins
- Deep Work by Cal Newport
- The Power of Now by Eckhart Tolle
- Mindset by Carol Dweck
- The 7 Habits of Highly Effective People by Stephen Covey
At 10 pages/day for 75 days, you'll read 750 pages — typically 3-4 complete books!
Rule 5: Daily Mindfulness Practice (5-10 Minutes)
This requirement ensures you're developing mental wellness alongside physical fitness. Choose a practice that resonates with you.
Acceptable Practices
- Meditation: Guided or silent, focusing on breath or awareness
- Prayer: For those with faith traditions
- Journaling: Reflective writing, gratitude lists, goal setting
- Breathwork: Box breathing, 4-7-8 technique, Wim Hof method
- Mindful movement: Slow yoga, tai chi, body scans
Getting Started with Meditation
If you're new to meditation:
- Start with just 5 minutes
- Use a guided app (Headspace, Calm, Insight Timer)
- Focus on consistency over duration
- Don't judge yourself for "bad" sessions
Explore meditation and prayer practices ?
Rule 6: Take a Progress Photo
Document your journey with a daily photo. This creates accountability and lets you see changes that happen gradually.
Photo Best Practices
- Consistency: Same time (morning preferred), location, lighting
- Angles: Front, side, and back views
- Clothing: Consistent attire (or none) for accurate comparison
- Posture: Same relaxed stance each time
- Storage: Keep them organized in a dated folder
These photos are private unless you choose to share them. They're primarily for your own motivation and progress tracking.
See our complete progress photo guide ?
Daily Checklist Template
Print this or copy it into your tracking system:
?? 75 Medium Daily Checklist
Day #: ___ | Date: ___________
- ?— Workout: 45 min _________________ (type)
- ?— Diet: On-plan / Flex meal
- ?— Water: _____ / _____ liters
- ?— Reading: 10+ pages of _____________
- ?— Mindfulness: _____ min of _____________
- ?— Progress photo: Taken
Notes: _________________________________
Download our free printable tracker ?
Understanding Flexibility in 75 Medium
One of the key differences between 75 Medium and 75 Hard is the approach to imperfection.
The Restart Question
If you miss a requirement, you have options:
- Strict approach: Restart from Day 1 for the full mental challenge
- Moderate approach: Add a day at the end (finish on Day 76+)
- Flexible approach: Continue forward with recommitment
Choose the approach that will serve your long-term growth. For most people, continuing forward with renewed focus is more sustainable than repeatedly restarting.
When Life Happens
Some situations require adaptation:
- Illness: Gentle walking can count; listen to your body
- Injury: Modify workouts; don't worsen injuries for a challenge
- Travel: Plan ahead; hotel gyms, walking, bodyweight exercises
- Emergencies: Life comes first; resume when possible
Frequently Asked Rules Questions
Can I work out more than once a day?
Yes! 45 minutes is the minimum, not the maximum. If you want to do two sessions, that's great for results.
Does coffee count toward water intake?
While coffee contains water, it's mildly diuretic. Count plain water, herbal tea, or water with lemon toward your goal.
Can I read the same book the whole time?
Yes, as long as it's non-fiction/personal development. A 750-page book would work perfectly.
What if I fall asleep during meditation?
Try meditating at a different time when you're more alert. If it happens occasionally, still count it — you're building the habit.
Do I have to share my progress photos?
Absolutely not. They can remain 100% private. The purpose is personal documentation, not social media.
?? Ready to Begin?
Now that you understand the rules, it's time to start. Get your complete starter guide ?