What is 75 Hard? The Complete Beginner's Guide

If you've been anywhere near fitness social media lately, you've probably heard of 75 Hard. This viral mental toughness program has taken the fitness world by storm, with millions of people attempting the challenge every year.

But what exactly is 75 Hard? And is it right for you?

What is the 75 Hard Challenge?

75 Hard is a 75-day mental toughness program created by entrepreneur Andy Frisella. Unlike typical fitness challenges, 75 Hard isn't primarily about physical transformation—it's about building discipline, mental fortitude, and grit.

The program consists of five daily tasks that must be completed every single day for 75 consecutive days. Miss even one task, and you start over from Day 1.

The Five Daily Tasks

Here are the non-negotiable rules of 75 Hard:

1. Follow a Diet

Choose any diet and stick to it. No cheat meals, no alcohol. The specific diet doesn't matter—what matters is your commitment to following it perfectly.

2. Two 45-Minute Workouts

Complete two separate 45-minute workouts every day. One of these workouts must be outdoors, regardless of weather conditions.

3. Drink a Gallon of Water

Consume one gallon (3.78 liters) of water daily. This helps with hydration, energy levels, and overall health.

4. Read 10 Pages

Read at least 10 pages of a non-fiction, self-improvement book. Audiobooks don't count—the goal is focused reading.

5. Take a Progress Photo

Document your journey with a daily progress photo. This builds accountability and allows you to track physical changes.

Why People Fail 75 Hard

The statistics are sobering: most people who start 75 Hard don't finish. Common reasons for failure include:

• Forgetting one of the tasks
• Making excuses about weather for outdoor workouts
• Allowing "just one" cheat meal
• Underestimating the time commitment

Benefits of Completing 75 Hard

Those who successfully complete the program report life-changing benefits:

• Unshakeable discipline that transfers to all areas of life
• Improved physical fitness from consistent training
• Mental clarity from reading and hydration habits
• Confidence boost from proving you can do hard things
• Better habits that often continue long after the challenge

Tips for Success

If you're considering 75 Hard, here are strategies to help you succeed:

Plan Your Days

Know exactly when you'll complete each task. Schedule workouts like important meetings.

Use a Tracking App

Paper tracking works, but an app like FORGE - Habits & Fitness can send reminders and help you stay accountable.

Prepare for Obstacles

What will you do if it's raining? If you're traveling? Plan ahead for common challenges.

Find Community

Connect with others doing the challenge. Accountability partners significantly increase success rates.

Start When You're Ready

Don't begin on January 1st just because everyone else is. Start when you're mentally prepared to commit.

Is 75 Hard Right for You?

75 Hard isn't for everyone. It requires significant time investment (approximately 2-3 hours daily) and complete commitment.

Consider starting if you:

• Want to build unbreakable discipline
• Are ready for a significant life change
• Can commit 75 days without major travel or life events
• Have a baseline level of fitness

Consider waiting if you:

• Have injuries or health conditions (consult a doctor first)
• Are going through major life transitions
• Can't realistically commit the time required

Ready to Start?

75 Hard is one of the most challenging things you'll ever do—but also one of the most rewarding. The discipline you build will transform not just your body, but your entire approach to life.

Download FORGE - Habits & Fitness to track your 75 Hard journey with built-in task tracking, progress photos, and a supportive community of people on the same path.