The 75 Hard Challenge Is Extremely Restrictive. Here’s a Softer, Easier Alternative By Stephanie Brown Published on January 03, 2025 Fact checked by Nick Blackmer Illustration by Tara Anand for Verywell Health The 75 Soft Challenge, a less intensive version of the 75 Hard Challenge, can help you establish a sustainable wellness routine in the new year. The original 75 Hard Challenge comes with extremely strict rules that have to be followed for 75 days without exception. These rules include drinking one gallon of water every day and exercising twice each day for 45 minutes, with at least one outdoor session. Emily Macek, 25, a category analyst in New York, first tried the 75 Hard Challenge as a way to manage her personal health. She appreciated the routine and the reading component, but she only completed about 30 days of the challenge. “I just don’t think the 75 Hard is sustainable,” Macek told Verywell. “No one is able to complete two 45-minute workouts every day and never miss one.” The 75 Soft Challenge The 75 Soft Challenge may be more approachable for those who find 75 Hard too restrictive. It has four rules, which are to be followed for 75 days as well: Eat well and only drink on social occasionsTrain for 45 minutes per day and include one day of active recovery per weekDrink 3 liters of water per dayRead 10 pages of any book each day Although the 75 soft challenge is more flexible, it may still be too demanding for some, said Patricia Kolesa, MS, RDN, a clinical dietitian at Hackensack Meridian Health in New Jersey. “I think it can definitely help people start creating healthy habits, if they’re in the right mindset for it,” Kolesa said, adding that she has seen people only incorporating one or two rules into their routine. What to Consider Before Starting the 75 Soft Challenge The 75 Soft Challenge may not be right for people who have specific dietary needs, such as athletes and people with a history of disordered eating, according to Kolesa. But it may encourage certain healthy behaviors, like hydrating and staying physically active, especially for those who need a structured plan to achieve their health goals. While 75 Soft does have a structure, it’s also intentionally flexible when it comes to nutrition advice. But dietitians are concerned by the vague recommendation to “eat well.” “This ranks right up there alongside ‘clean’ and ‘natural’ as one of my least favorite food phrases,” said Cara Harbstreet, MS, RD, LD, a registered dietitian and founder of Street Smart Nutrition. “Eating well” can mean different things to different people, Harbstreet added. It can imply a sense of “moral goodness” around certain foods. “Who determines what ‘eating well’ looks like?” she said. If you want to try 75 Soft, you should think about what you want out of it first, Harbstreet said. Even though the challenge has certain sets of rules, it can still be modified to fit individual needs. “For example, if you need an entire day off from planned activity, or multiple days for active recovery, build that in,” she said. What This Means For You Participants of the 75 Soft Challenge should follow these four rules for 75 days:Eat well and only drink alcohol on social occasions.Train for 45 minutes daily and include one day of recovery per week.Hydrate by drinking three liters of water each day.Read 10 pages of any book daily. Read more: News Health News By Stephanie Brown Brown is a nutrition writer who received her Didactic Program in Dietetics certification from the University of Tennessee at Knoxville. Previously, she worked as a nutrition educator and culinary instructor in New York City. See Our Editorial Process Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit