Fitness challenges are continuing to gain popularity across social media with people documenting their experiences and transformations. But how do they work and are they right for you?

What is the 75 hard challenge?

Created by entrepreneur Andy Frisella, the 75 hard challenge, is the latest trend aimed at improving fitness and mental resilience. With over a billion views on TikTok, the hashtag has become one of several viral wellness trends, among others such as the 10,000 steps a day challenge and the morning routine fitness challenge, all of which promise to help participants transform their fitness and motivation in only a few weeks.

So what does the challenge involve? Participants must complete five daily tasks for 75 consecutive days, which include:

  1. Two 45-minute workouts, one of which should be outside.
  2. Drinking a gallon of water every day.
  3. Follow a healthy diet of your choice, with no alcohol or cheat meals.
  4. Read 10 pages of a self-improvement book.
  5. Take progress photos.

While the challenge is all about encouraging self-discipline and boosting your fitness levels, it's sparked plenty of different reactions online. Many people have customised the challenge to their own specific needs, with variations such as 75 medium or 75 soft for those who prefer a more flexible or less intense approach. But what are the potential benefits and drawbacks of these types of fitness challenges?

Builds healthy habits. Fitness challenges often give you a clear structure, which helps you stay consistent and accountable. By following daily routines, you can develop healthy habits like exercising regularly, eating well, and drinking enough water. Over time, these small changes can become part of your everyday life.

Boosts motivation. Sticking to fitness goals can be tough, especially in the months following the new year when motivation may fade. A clear goal, like a fitness challenge, provides the motivation needed to stay on track, even on days when you’re not quite feeling it. By setting goals, these types of challenges help you stay focused and motivated, with each milestone giving you a little win along the way.

Improves fitness and energy levels. It might sound obvious, but completing fitness challenges can really make a real difference in the way you feel. Daily workouts, combined with healthy eating and staying hydrated, help boost your strength, endurance, and overall health. Sticking to this routine can help you see noticeable improvements in how your body feels and performs.

What are the potential drawbacks? 

Despite the benefits, it's important to note that the challenge isn’t for everyone. The intensity can have some downsides, especially for those with different fitness levels, schedules, or mental health needs.

Risk of burnout or injury. Some fitness challenges, such as the 75 hard challenge demand numerous workouts a day, which can lead to physical burnout or injury if not approached mindfully. For those new to exercise or with limited time for recovery, the intensity of these types of challenges can be too much, potentially leading to overtraining or exhaustion.

Lack of flexibility. The strict rules of some challenges don’t allow for much flexibility, like missing a workout or slipping up on your diet. Let's face it, life happens, whether it’s illness, work stress, or personal issues, and the rigid structure of the challenge can make it hard to adjust without feeling like you’ve “failed” if something doesn’t go according to plan.

Too much pressure. While this challenge is meant to build resilience, the pressure to follow every rule perfectly can lead to stress, guilt, or anxiety, especially if something doesn’t go as planned. For some, this all-or-nothing approach can make existing mental health issues, like anxiety or perfectionism, even harder to manage.

Is the 75 hard challenge right for you? 

While intense challenges like 75 hard may work for some people, it's important to remember that everyone's fitness experiences are personal. Everyone has different physical and mental needs, so what works for one person may not work for another. 

Before jumping straight in, take a moment to ask yourself questions like:

  • What’s my motivation for taking on this challenge? 
  • Am I aiming for mental strength, personal growth, or something else?
  • Am I prepared for the time and lifestyle changes this challenge will require over the next 75 days?
  • Is now the right time for this kind of commitment or are there other priorities that might lead to stress or burnout?

What are the alternatives to the 75 hard challenge?

If you’re looking for challenges that focus on improving both mental and physical health, there are plenty of options that encourage balance, flexibility, and self-compassion.

Exercise your brain. Dedicate a few minutes each day to activities that stimulate your mind. You might choose to pick up a new hobby, learn a new language, or dive into a new book. Just like physical exercise strengthens the body, mental workouts help to improve focus, creativity, and cognitive function.

Gratitude journaling. Take a moment each day to write down three things you’re grateful for. It could be anything, big or small. Over time, this small habit can shift your perspective and help you feel more appreciative of the little things that you might usually overlook.

Mindful movement. Set a goal to move your body gently for 30 minutes each day. Whether it’s pilates, a walk or swimming. Pay more attention to how your body feels during the movement, rather than worrying about how many calories you’ve burned or pushing yourself too hard.

Walking meditation: Walking meditation is all about bringing mindfulness and awareness to an activity we often do on autopilot. Choose a calm, safe place where you can walk undisturbed. As you walk, pay attention to the sights, sounds, and sensations around you, allowing each step to ground you in the present moment.

Remember, it’s important to tune into your body, give yourself rest when you need it, and show yourself kindness. Fitness challenges can be a great way to improve your health, but they should never come at the cost of your mental wellbeing.

If you're finding it hard to stay on track with your goals, working with a life coach can offer personalised guidance and support to help you stay focused. You can find qualified professionals on Life Coach Directory.