So you've decided to take on the 75 Medium Challenge — congratulations! The CDC's physical activity guidelines confirm that consistent exercise is key to health benefits. This decision is the first step toward a significant personal transformation. This guide will walk you through everything you need to do before Day 1 to set yourself up for success.
Remember: the American Psychological Association notes that quality preparation directly affects your chances of completion. Taking 3-7 days to prepare properly is infinitely better than starting impulsively and failing in Week 2.
Before You Begin
The American Council on Exercise recommends honestly assessing your readiness before starting any fitness program. Ask yourself these questions honestly:
Are You Ready?
- Health check: Are you physically able to exercise daily? (Consult a doctor if unsure)
- Time commitment: Can you dedicate ~1.5-2 hours daily for 75 days?
- Mental state: Is now a good time, or are you facing major life upheavals?
- Motivation: Why do you want to do this? (Write it down)
?? When NOT to Start
Avoid starting during: major life transitions, injury recovery, acute illness, extreme stress periods, or if using this challenge as punishment for perceived failures. Mental health matters — choose a time when you can approach this positively.
Step 1: Understand the Rules Completely
Before anything else, memorize the six daily requirements:
?? 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
- Take a progress photo
Read our complete rules breakdown to understand each requirement in detail, including what counts and what doesn't.
Step 2: Choose Your Start Date
Strategic start date selection matters:
Good Start Times:
- Beginning of month: Easy tracking, feels like fresh start
- Monday: Natural weekly rhythm
- After a trip: Settled into routine
- When schedule is clear: Fewer unexpected disruptions
Consider Avoiding:
- Major holidays in the middle of challenge
- Big travel periods
- Major work deadlines or life events
Pro tip: Give yourself 3-7 days of prep time. If you're reading this Monday, consider starting the following Monday.
Calculate Your Finish Date
If you start on ___________, you'll finish on ___________ (75 days later).
Visualize yourself completing Day 75. What date is it? What season? Mark it on your calendar as "75 MEDIUM COMPLETE ??"
Step 3: Select Your Diet Plan
Choose a structured eating approach you can maintain for 75 days. Consider:
Popular Options:
- Calorie counting: Track daily calories toward a goal
- Macro tracking: Balance protein/carbs/fats
- Clean eating: No processed foods or added sugar
- Specific diet: Keto, Mediterranean, etc.
Questions to Answer:
- What will you eat for breakfast, lunch, dinner?
- What snacks are on-plan?
- What specific foods are off-limits?
- How will you handle eating out?
- When will you use your flex meals (10%)?
Write down your diet rules clearly so there's no gray area during the challenge.
See diet options and strategies ?
Step 4: Plan Your Workouts
Having a workout plan prevents daily decision fatigue.
Decide:
- Location: Gym, home, outdoors, or mix?
- Time of day: Morning, lunch, evening?
- Types of exercise: Strength, cardio, yoga, sports?
- Weekly structure: Which days for what?
- Backup plan: What if you can't do your usual workout?
Sample Weekly Structure:
| Day | Workout Type |
|---|---|
| Monday | Strength - Upper Body |
| Tuesday | Cardio - Running/Cycling |
| Wednesday | Strength - Lower Body |
| Thursday | Yoga/Active Recovery |
| Friday | Full Body Strength |
| Saturday | Outdoor Activity/Sports |
| Sunday | Walking + Stretching |
See sample workout schedules ?
Step 5: Set Up Tracking
Choose your tracking method and prepare it before Day 1:
Options:
- Paper tracker: Printable daily checklists
- App: Habit tracking apps, Notes, etc.
- Spreadsheet: Google Sheets or Excel
- Journal: Daily entries in a notebook
Set Up Now:
- Print 11 weeks of trackers (or set up digital version)
- Create a progress photo folder on your phone
- Set daily reminders for each task
- Have your water bottle ready and measured
Download free tracking templates ?
Step 6: Prepare Your Environment
Set up your surroundings for success:
Kitchen Prep:
- Stock healthy foods aligned with your diet
- Remove tempting off-plan items
- Have a large water bottle ready
- Prep containers for meal planning
Workout Prep:
- Gym membership or home equipment ready
- Workout clothes washed and organized
- Running shoes in good condition
- Yoga mat if needed
Reading/Mindfulness Prep:
- Choose your first book(s) — have 750+ pages total ready
- Download meditation app if using one
- Have journal/notebook if journaling
- Create a quiet space for reading/mindfulness
Accountability:
- Tell 2-3 trusted people about your commitment
- Find an accountability partner if possible
- Join an online community
Step 7: Start Day 1
When your start date arrives:
Day 1 Morning:
- Take "before" photos — front, side, back (good lighting, consistent location)
- Record starting measurements (weight, measurements if desired)
- Write your "why" — why are you doing this? What do you want to feel on Day 76?
- Complete your first workout — start the streak!
Day 1 Mindset:
- This is Day 1, not "Day 0" or "practice day" — it counts
- Complete all 6 tasks, even if imperfectly
- Focus only on today — not all 75 days
- Celebrate completing your first day
?? Day 1 Goal
Your only goal is to go to sleep having completed all 6 requirements. Not perfectly. Not optimally. Just done. Repeat 74 more times.
Pre-Start Checklist
Complete these before Day 1:
? 75 Medium Prep Checklist
- ?— Read and understand all 6 rules
- ?— Chose start date: ___________
- ?— Calculated end date: ___________
- ?— Written diet plan with clear rules
- ?— Created weekly workout schedule
- ?— Set up tracking system
- ?— Created progress photo folder
- ?— Set daily reminders for tasks
- ?— Stocked healthy foods
- ?— Removed tempting off-plan foods
- ?— Have water bottle(s) ready
- ?— Workout clothes/equipment ready
- ?— Have 1-2 non-fiction books ready (750+ pages total)
- ?— Meditation app/journal/mindfulness tool ready
- ?— Told 2-3 people about commitment
- ?— Written your "why" for doing this
- ?— Joined community/found accountability partner
When every box is checked, you're ready. See you on Day 1!