75 Soft Challenge: A Comprehensive Guide to Embrace the Lifestyle Change - PharmEasy Blog (2024)

Table of Contents

Key Highlights:

  • The 75 Soft Challenge is a more accessible and sustainable alternative to the popular 75 Hard Challenge that started on TikTok.
  • Key rules include daily workouts, balanced nutrition, hydration, mental wellness habits, and accountability.
  • The challenge seeks to improve overall health, fitness, and mental well-being while reducing the potential for injuries and burnout.
  • Important considerations before starting the challenge include assessing personal goals, current fitness levels, and lifestyle factors.
  • Comparing 75 Soft and 75 Hard, the former may be a better choice for beginners due to its more realistic and flexible approach.


Today, we are witnessing a trend in health and fitness challenges, which people enthusiastically take up to improve their physical and mental health. Among these challenges, a viral sensation called the “75 Hard Challenge” has taken over TikTok. However, considering its intense nature, an alternative has emerged, called the “75 Soft Challenge”. In this article, we will delve deep into this more accessible and sustainable approach to achieving lifestyle change.

We will explore the origins of the 75 Soft Challenge, its key takeaways, benefits, and risks; and how it compares to the 75 Hard Challenge. This comprehensive guide will provide you with the information you need to make an informed decision on which challenge is right for you, and what to consider before embarking on either journey.

75 Soft Challenge: A Comprehensive Guide to Embrace the Lifestyle Change - PharmEasy Blog (1)

The Soft Alternative to TikTok’s 75 Hard Challenge

In this section we will try to understand the birth and growth of the famed 75 Hard Challenge and its more sustainable version.

Origins and Trends

  • The popularity of the 75 Hard Challenge

The 75 Hard Challenge became a sensation on social media, especially on TikTok. Its popularity was due to the claims of being able to gain mental capacity, physical endurance, and self-growth. Yet, fitness professionals have voiced their worries about the strain of the challenge and risks it poses to participants.

  • The origin of the 75 Soft Challenge

Seeing the potential issues with the 75 Hard Challenge, health enthusiasts decided a simpler option was needed. This led to the creation of the 75 Soft Challenge. It keeps the focus on self-improvement and discipline but is more manageable with respect to the rules.

The Alternative 75 Soft Challenge

In this section, we will list the rules that need to be followed for 75 Soft challenge and discuss their merits and potential.

The rules of the 75 Soft Challenge

1. Daily workouts

Participants must commit to 45-minute daily workouts for 75 straight days. However, one day each week should be set aside for lighter activities like yoga, stretching, or even just a relaxed walk which is called an “active rest” day. This approach is said to be taken to aid body rest and repair.

2. Nutrition and hydration

The rule of thumb here is a balanced diet, with alcohol saved only for social get-togethers. As for hydration, you’re encouraged to drink three liters of water daily for the lifespan of the challenge.

3. Mental wellness habits

Carving out time each day to read just 10 pages may offer a soothing break, stress relief, and brain growth. This practice ties back into your overall state of mind.

4. Accountability and social support

While not a must, sharing your journey with friends or family members makes for a fun competition. It also adds a layer of motivation and obligation, pushing for success and long-term growth. All the above rules need to be followed for 75 days straight with no cheat day except for the active rest day per week.

The benefits of the challenge

The 75 Soft Challenge is proposed to foster physical fitness, mental peace, and self-discipline. Sticking to a regular workout routine, eating wholesome meals, and practicing self-care activities like reading sets you on the right track to a more healthy lifestyle.

The potential risks of the challenge

Like any fitness plan, there’s always a risk of injury or overworking. Especially when getting used to a new workout. To avoid these dangers, listen to your body. Adjust the challenge to match your requirements and physical limits and always reach out to a healthcare professional if need be.

Given my experience, I would advocate for the Mediterranean diet as an excellent starting point for individuals seeking to adopt healthier eating habits with the 75 soft challenge. With an array of dietary options available, the Mediterranean diet stands out due to its heart-healthy benefits and adaptability

Dr. Siddharth Gupta, B.A.M.S, M.D

Important Takeaway

In this section, we will discuss the points of difference between 75 Soft and 75 Hard challenges. Possible benefits and risks as well.

The main differences between 75 Hard and 75 Soft

Both challenges strive to enhance physical and mental health. Yet, the 75 Hard Challenge is rigid in its rules, allowing neither rest days nor breaks. Here’s where the 75 Soft Challenge steps in. It’s less strict on diet, exercise, and lifestyle as a whole. In 75 Soft Challenge, only one 45-minute workout has to be completed per day with one active rest day per week in contrast to the two 45-minute workout with at least one of them being outside in the case of 75 Hard Challenge with no break days. The former one is more accommodating of our busy work schedules. The amount of water to be consumed in 75 Soft Challenge is 3 L/day which includes water obtained from foods as well which is much easier to do compared to chugging 1 gallon of water every day which might give you headaches, unusually increased urination episodes, etc. Also in the 75 Soft Challenge, you don’t have to take daily progress pictures, which is not beneficial because most times these pictures are unable to capture the true growth in physical and mental strength that the individual may have gained which could be demotivating.

Benefits of incorporating the 75 Soft Challenge

The 75 Soft Challenge promises realistic positive changes for everyday life. Its moderate workout, balanced meals, peaceful pursuits, and friend support make it a preferable pick for those aiming to better their health without overdoing it.

Possible risks or concerns

Regardless of your choice, both challenges may lead to welcome changes. However, experts have voiced their worries about the rigidness and strain of the 75 Hard Challenge. Possible downsides include injuries, overworking, and harmful attitudes towards food and exercise. The 75 Soft Challenge attempts to lower these risks by taking a more realistic and lasting approach.

It is a lesser known fact that the viral 75 soft challenge was inspired by Stephen Gallagher of @StephenGFitness on TikTok.

Dr. Rajeev Singh, BAMS

What to Consider Before Starting the 75 Soft Challenge?

Before leaping right into this 75 Soft Challenge or any health venture, the few things to keep in mind are your personal goals, the current level of fitness, and everyday life.

1. Assessing personal goals

The first step is figuring out what you’re after. Do you want to lose weight, build muscle, or just generally live more actively? This way, you can tailor the 75 Soft Challenge right to your requirements.

2. Considering current fitness levels

Then take a moment to evaluate your current fitness state and ability. Try to figure out if this challenge right for you. Figure out if you are pushing too hard, or maybe not enough. Because it’s important to find the right balance.

3. Evaluating lifestyle factors

Your daily schedule and routines will play a large part in how you approach the challenge. You should figure out if you can balance work, family duties, and other obligations with your health goals or do you need to shuffle things around a bit to make space for the challenge.

4. Seeking professional advice if necessary

Before jumping into any fitness challenge, it’s a good idea to check with a healthcare professional, fitness expert, or registered dietitian. They can guide you in making the right call and tailoring the challenge to your requirements.

Comparing 75 Soft and 75 Hard Challenges

In this section, we will compare the two versions of the challenge and try to answer common questions you may have if you’re new to this.

The rules of the 75 Hard Challenge

The 75 Hard Challenge comes with five strict rules. You must stick to your chosen diet (no alcohol or cheat meals allowed), you must fit in two 45-minute workouts each day (one outdoors), you must drink one gallon of water per day, you must read 10 pages of non-fiction each day, and you must take a daily progress picture. Break any rule any day, and you’re back at square one.

75 Soft Challenge Versus 75 Hard Challenge- Which is More Realist?

The 75 Soft Challenge is seen as more doable and easier to follow for most, especially for people who are new to this. The Soft Challenge highlights moderate workouts, balanced nutrition, mental health activities, and friend support. It allows some room to breathe, offers rest days, and focuses on overall health.

The better choice for beginners

While both may offer their own positive points, the 75 Soft Challenge is often picked by beginners due to its easy-going rules. Plus, its focus on realistic and lasting habits makes the 75 Soft Challenge a safer and more welcoming option.

75 Soft Challenge: Benefits and Risks

Here, we will discuss more about the benefits of the 75 Soft Challenge. Plus, we’ll touch on any risks or downsides.

Potential benefits of the 75 Soft Challenge

  • Improved mental wellbeing

By adding in a little reading time each day, you’re promoting restful moments and brain growth. Couple that with regular workouts and good eating, and your stress-management skills and mental health may grow.

  • Better physical fitness

Promise yourself daily workouts, at a pace comfortable for you and that you set up for improved overall physical fitness and endurance.

  • Increased accountability

The challenge asks for loyalty and regular commitment, which may help build self-discipline and responsibility for reaching goals. This is a major step for success and long-term growth.

Potential risks or drawbacks

  • Injuries or overexertion

As with all fitness plans, there’s always a chance for injury. You can dodge this by listening to your body, adjusting the challenge as needed, and always talking with healthcare workers when necessary.

  • Unrealistic expectations

Set practical goals for yourself. Push too much too fast and you may end up upset. Long-term change takes time. Patience and self-compassion are key.

  • The importance of knowing personal limits

The 75 Soft Challenge should adjust to your needs and limits. Listen to your body. Watch out for warning signs, and tailor the challenge to keep yourself from overworking or burning out.

Lessons Learned from the 75 Soft Challenge

Looking back on the 75 Soft Challenge, we can list several key lessons that may help you make a more informed decision.

1. Importance of moderate workouts

The challenge shows us that good quality, moderate workouts, not just intense exercises may also lead to physical fitness plus mental health improvement.

2. The effectiveness of small habit changes

Even tiny, day-to-day habit changes like daily reading or drinking more water may add up over time to improve your lifestyle.

3. The role of accountability and social support

Engaging friends, family, or fellow Soft Challengers may offer extra motivation and support. This may increase the odds of success.

4. The impact of reading on mental health

Setting aside some time each day to read may do wonders for mental health by promoting rest, stress relief, and brain growth.

5. The need for planning and time management

Good planning and smart time use are necessary to complete the challenge and reach lasting change. This way, you may balance your day-to-day tasks with self-care.

The 75 Soft Challenge Experience

In this section, we’ll share real-life stories, success tales, challenges faced, and a few tips for those thinking about giving the challenge a shot.

1. Real-life anecdotal examples

People who’ve taken on the 75 Soft Challenge share their success stories. They have reported better mental focus, improved physical strength, and enhanced self-discipline. Some reported the challenge helped them organize their time and adopt moderation in workouts and eating.

2. Success stories

Many Soft Challengers have shared their triumphs after completing the challenge. Benefits included weight loss, improved physical strength, a boost in self-confidence, and a sense of achievement. Posting these success stories on social media may motivate others to try it out themselves.

3. Challenges faced and how they were overcome

Even with its simple approach, the 75 Soft Challenge can still hold some challenges. These might include emotional upheaval, injuries, or unexpected life changes. Adapting the challenge to your unique needs, reaching out for the support of others, and keeping committed to the process may help you rise above these issues and reach long-term success.

4. Tips for those considering the challenge

If you’re eyeing the 75 Soft Challenge, consider your personal aims and how fit you currently are. Start with a plan that fits your routine. Seek expert advice when needed, and always tailor the challenge to your unique needs.

Also Read: Why Does My Jaw Pop? Research-Based Explanations and Solutions


The 75 Soft Challenge offers a welcoming and achievable alternative to the more rigorous 75 Hard Challenge, focusing on moderate exercise, balanced nutrition, mental wellness habits, and accountability. With its adaptable guidelines, accessible structure, and emphasis on overall health and long-term change, the 75 Soft Challenge presents a valuable opportunity for those seeking a more realistic means of transformation.

Before undertaking any fitness challenge, it’s essential to evaluate your personal goals, current fitness levels, and lifestyle factors. Ensure that the challenge aligns with your aspirations, abilities, and needs to maximize success and maintain a healthy, sustainable lifestyle beyond the challenge period. Also, always keep your doctor in the loop before engaging in any fitness challenge.

Frequently Asked Questions (FAQs)

Does a walk count as a workout for the 75 Soft Challenge?

Yes, a good-paced walk that gets your heart racing can count as a workout for this challenge. As always, choose exercises that fit your fitness level and are safe for you.

Is there an app for the 75 Soft Challenge?

While there’s no official 75 Soft Challenge app, many fitness tracking tools and apps out there can assist in tracking your challenge progress.

What is the difference between the 75 Hard and 75 Medium Challenge?

The 75 Hard and 75 Medium Challenges differ in strain and requirements. The 75 Hard Challenge sticks to strict rules with no room for error. On the flip side, the “medium” version, also known as the 75 Soft Challenge, is more tolerant and provides a set of easier rules to follow.


  1. National Center for Biotechnology Information (NCBI). – Dietary Reference Intakes for Calcium and Vitamin D – NCBI Bookshelf [Internet]. [cited 2024 Jan 25]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisem*nts of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisem*nts do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

This might be related & helpful!

  1. Soft Foods to Eat: A Comprehensive Health and Recovery Guide
  2. Embrace a Healthier You: Simple Tips for a Happier Life
  3. Lifestyle Changes for Epilepsy: A Comprehensive Guide to Improve Quality of Life
  4. Can Nutrition Therapy Change Your Life?
  5. 6 Ways The World Will Change Post COVID-19!
75 Soft Challenge: A Comprehensive Guide to Embrace the Lifestyle Change - PharmEasy Blog (2024)


How much weight do you lose on 75 Soft? ›

By day 75, you can see noticeable changes, as Vargas revealed she lost 11 pounds. Another TikToker, Des, noted in the caption of her 75 Soft weight-loss compilation video, "That's a wrap! 12.2 lbs lost AND 16 inches lost.

Does walking count as a workout for 75 Soft? ›

Does a walk count as a workout for the 75 Soft Challenge? Yes, a good-paced walk that gets your heart racing can count as a workout for this challenge. As always, choose exercises that fit your fitness level and are safe for you.

What is the 75 day soft challenge? ›

Gallagher outlines the “rules” of the 75 Soft in his viral TikTok: Eat well and only drink on social occasions. Train for 45 minutes every day, 75 days without a day off, and one day for active recovery every week. Drink three liters of water a day.

Is there an app for 75 Soft? ›

The 75 Soft Challenge app offers a host of features to ensure your journey is smooth, motivating, and well-tracked: Progress Tracking: Effortlessly monitor your daily progress in all four categories. The app provides intuitive trackers to record your workout sessions, book reading progress, water intake, and meals.

Can I drink diet co*ke on 75 hard? ›

Yes, since it doesn't have sugars, a diet soda is okay. It doesn't count toward your water intake though.

How to lose belly fat at age 75? ›

Get active. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week.

What are the hard rules for 75 Soft? ›

What are the rules of the 75 Soft Challenge?
  • Eat well, incorporating more nutritious foods into your diet, and only drink on social occasions.
  • Train for 45 minutes everyday for 75 days. One day a week is to be active recovery.
  • Drink three litres of water a day.
  • Read 10 pages of any book a day.
Mar 30, 2024

What is the difference between 75 Hard and 75 soft challenge? ›

The 75 Soft challenge is more realistic than the 75 Hard: It allows you to define what “eating well” and “drinking socially” means to you. It also cuts the amount of daily exercise in half (though it's still 45 minutes).

How much water do you drink on 75 Soft? ›

Drink 3 liters of water daily

Much more achievable than drinking 1 gallon a day, this is an example of 75 Soft taking the concept of drinking water and making it smart.

What can you eat on 75 Hard? ›

Incorporate fruits, vegetables, whole grains, and legumes into your meals. Hydration and Supplementation: Staying hydrated is paramount during the 75 Hard challenge. Water supports energy levels, digestion, and overall well-being.

Is the 75 Hard program free? ›

As its name suggests, the 75 hard lasts 75 days (and, yes, it's hard to do). Like most “wellness” challenges, it has a strict set of rules. Here they are, verbatim from the introduction email you get when you sign up for the free program: Follow a diet.

How much does the 75 Hard app cost? ›

Cost to consumer

75 Hard is free for participants. Meals and fitness programming are not included. 75 Hard app is $6.99 on the app stores.

Is soft jiggly fat easier to lose? ›

Subcutaneous fat, while not as dangerous as visceral fat, is much more stubborn and harder to lose. Also called soft fat, subcutaneous is the layer of fat located just under the skin.

Is the 75 Soft challenge worth it? ›

Bottom line: The 75 Soft Challenge is safer, and more realistic, doable and sustainable than 75 Hard, both experts say. Both encouraged people to keep going beyond the 75 days.

How much weight is lost during 75 Hard? ›

Potential Weight Loss: While it's challenging to predict an exact amount of weight loss during the 75 Hard Challenge, many participants report significant transformations. Some individuals have shed 10, 20, or even 30 pounds during the 75 days.

Will I have loose skin if I lose 75 pounds? ›

For significant weight loss (usually around 70 to 100 pounds), the amount of loose skin will be really hard to remove non-surgically, Dr. DeRosa says. But there are tightening procedures that work and remove excess skin in a way that the scars are in inconspicuous places, such as the pant line or underarms.

Top Articles
Latest Posts
Article information

Author: Greg O'Connell

Last Updated:

Views: 5667

Rating: 4.1 / 5 (62 voted)

Reviews: 93% of readers found this page helpful

Author information

Name: Greg O'Connell

Birthday: 1992-01-10

Address: Suite 517 2436 Jefferey Pass, Shanitaside, UT 27519

Phone: +2614651609714

Job: Education Developer

Hobby: Cooking, Gambling, Pottery, Shooting, Baseball, Singing, Snowboarding

Introduction: My name is Greg O'Connell, I am a delightful, colorful, talented, kind, lively, modern, tender person who loves writing and wants to share my knowledge and understanding with you.