If you've never followed a fitness program or completed a long-term challenge, 75 Medium might feel intimidating. But here's the truth: it was designed for people like you. The CDC recommends 150 minutes of moderate exercise per week — 75 Medium gives you structure to exceed that while building lasting habits.
Research from the American Psychological Association shows that habits are easier to build when they're achievable and consistent. 75 Medium embraces this by offering flexibility within structure.
Why 75 Medium is Perfect for Beginners
Unlike extreme fitness challenges that demand prior experience, 75 Medium meets you where you are:
- One workout per day: Not two like 75 Hard — manageable time commitment
- Walking counts: A 45-minute walk is a valid workout
- 90% diet adherence: Room for mistakes and social events
- Flexible restart: Miss a day? You don't have to start over from Day 1
- Mindfulness included: Mental health support built into the challenge
?? You Belong Here
There is no "fitness level requirement" for 75 Medium. If you can walk for 45 minutes, read 10 pages, and drink water, you can do this challenge.
The 6 Rules Simplified
Here's each rule broken down for absolute beginners:
📏 Rule 1: 45-Minute Workout
What it is: Any physical activity for 45 continuous minutes.
Beginner option: Walk around your neighborhood. That's it. No gym required.
📏 Rule 2: Follow a Diet 90% of the Time
What it is: Pick any eating structure and stick to it most of the time.
Beginner option: Simply eat 3 balanced meals with protein, vegetables, and limited processed food. No calorie counting needed.
📏 Rule 3: Drink 2-3 Liters of Water
What it is: 8-12 glasses of water throughout the day.
Beginner tip: Get a large water bottle and mark goal times on it.
📏 Rule 4: Read 10 Pages
What it is: Read a non-fiction or self-help book daily.
Beginner option: Choose a beginner-friendly book like "Atomic Habits" or "The 7 Habits of Highly Effective People."
📏 Rule 5: Mindfulness (5-10 min)
What it is: Meditation, journaling, prayer, or breathwork.
Beginner option: Use a free guided meditation app like Insight Timer. Just sit and follow along.
📏 Rule 6: Take a Progress Photo
What it is: A daily photo in the same spot to track changes.
Beginner tip: Take it first thing in the morning so you don't forget. Keep them private.
Beginner-Friendly Workouts
You don't need a gym or equipment. The Mayo Clinic confirms walking is excellent exercise for health benefits.
Week 1-2: Just Walk
- 45-minute neighborhood walks
- Treadmill at the gym (if available)
- Mall walking if weather is bad
Week 3-4: Add Variety
- 35-min walk + 10-min beginner yoga video
- Swimming or water aerobics
- Beginner fitness class
Month 2+: Build Strength
- Walking + bodyweight exercises (squats, push-ups against wall)
- Beginner strength training videos on YouTube
- Joining a gym and learning the machines
💡 Pro Tip
For the first 2 weeks, just focus on completing your 45 minutes. Don't worry about intensity. Consistency beats intensity for beginners.
Simple Diet Approaches for Beginners
Don't overcomplicate this. Pick ONE approach:
Approach 1: The Simple Plate
Every meal: 1/4 plate protein, 1/4 plate carbs, 1/2 plate vegetables. No tracking, no counting.
Approach 2: Clean Eating Basics
Avoid: fast food, candy, soda, chips, fried food. Eat: real food that you cook or prepare yourself.
Approach 3: Calorie Awareness
Use an app like MyFitnessPal to track for 1 week. Learn what your portions look like. Then estimate going forward.
Using Your 10% Flex
You get 2-3 "off-plan" meals per week. Save them for:
- Social dinners with friends/family
- Date nights
- Special occasions
Overcoming Common Beginner Fears
"I've never exercised regularly before"
That's exactly why you should try 75 Medium. Walking is exercise. Start there. By Day 75, you'll have exercised more consistently than most people do in years.
"I always quit things"
This challenge builds the skill of not quitting. The 90% diet rule means small slips don't require a restart. You can keep going.
"75 days is too long"
Think of it as 11 weeks. Or 25 days — 3 phases. Break it into smaller chunks. Focus only on today.
"I don't have time"
Time breakdown: 45-min workout + 20-min reading + 10-min mindfulness + 5-min photo/tracking = ~80 minutes. Wake up 30 minutes earlier and use lunch break for a walk.
"I'm afraid of failing publicly"
You don't have to tell anyone. Do this privately. Your progress photos can stay on your phone. Success is between you and yourself.
Your First Week: Day by Day
Day 1
- Take your "before" photos (front, side, back)
- 45-minute walk — any pace, just complete it
- Drink your water throughout the day
- Read 10 pages before bed
- 5-minute guided meditation (use an app)
Days 2-7
- Repeat Day 1
- Adjust timing if something didn't work
- Don't aim for perfection, aim for completion
- End of week: celebrate completing 7 days!
?? Beginner's Week 1 Checklist
- ? 7 walks completed
- ? 70+ pages read
- ? Water goal hit most days
- ? 7 days of mindfulness practice
- ? 7 progress photos taken
- ? Diet mostly on-plan (allow 1-2 flex meals)
Common Beginner Mistakes to Avoid
Starting Too Hard
Mistake: Running 5 miles on Day 1 when you've never run before.
Solution: Start with walking. Increase intensity gradually.
Overcomplicating the Diet
Mistake: Starting keto, counting every macro, meal prepping everything.
Solution: Keep it simple. Eat real food, mostly plants, not too much.
Waiting for Monday
Mistake: "I'll start next Monday" (repeatedly).
Solution: Start today. Or tomorrow. Not "someday."
Not Preparing
Mistake: Starting without a book, water bottle, or plan.
Solution: Spend 3-5 days preparing before Day 1.
Going It Alone
Mistake: Not telling anyone, having no accountability.
Solution: Tell at least 2 trusted people. Find an online community.
?? Ready to Start?
You have everything you need. The only difference between you and someone who completes 75 Medium is starting — and not stopping. Get the full 7-step starter guide ?