75 Hard Challenge: Experts Weigh Risks & Benefits of Viral Fitness Trend
The 75 Hard challenge, a self-improvement program created by entrepreneur Andy Frisella, is drawing scrutiny from health and fitness experts who warn its rigid rules may do more harm than good. Marketed as a mental toughness program, the challenge requires participants to complete five tasks daily for 75 consecutive days: follow a diet, drink one gallon of water, read ten pages of nonfiction, take a progress photo, and complete two 45-minute workouts, with one outdoors.
Chicago runner Sarah Lyons experienced firsthand the demands of the program. While initially drawn to the structure as a way to rebuild discipline, she found the all-or-nothing approach created undue stress. “There were many days when I delayed tasks until late in the evening, which added pressure rather than making me experience healthier,” Lyons said.
Experts caution that the program’s strictness – requiring a complete restart upon missing even one task – can be counterproductive. “Sustainable fitness isn’t about punishment or proving discipline through extremes — it’s about building habits that integrate into your lifestyle in a way that feels supportive and repeatable,” explained Santa’s Daya, a strength and conditioning specialist and mind-body coach in professional sports, in a CNN interview. The “start over” rule, she argues, can reinforce a cycle of perceived failure rather than fostering lasting behavioral changes.
Bethany Doerfler, a senior clinical research dietitian at Northwestern Medicine Digestive Health Institute in Chicago, warns of potential negative impacts on eating behaviors. The rigidity can contribute to binge eating, disordered eating patterns, negative body image, and negative self-talk. She too noted that individuals may interpret “slip-ups” differently, potentially leading to unhealthy behaviors.
While the challenge allows participants to choose their own diet, experts emphasize the importance of selecting a plan suited for real life. Doerfler recommends the Mediterranean diet, highlighting its emphasis on fruits, vegetables, whole grains, legumes, and nuts, while limiting ultraprocessed foods. She stresses that lasting dietary change requires a lifestyle shift and consistency, suggesting meal prepping and planning for social situations to reduce friction.
The requirement to abstain from alcohol aligns with recommendations from the US Centers for Disease Control and Prevention, which notes that reducing alcohol consumption can improve overall health and lower the risk of various diseases. However, the mandate to drink one gallon of water daily raises concerns. Doerfler advises against such high intake, citing the risk of electrolyte imbalances, particularly sodium, and potential symptoms like seizures, muscle cramping, nausea, and vomiting. She notes that recommended fluid intake is typically nine cups for females and twelve and a half cups for males.
The physical demands of 75 Hard – two 45-minute workouts daily, one outdoors – also draw criticism. Lyons found that treating the outdoor workout as a walk was more feasible, acknowledging that two high-intensity workouts each day were unrealistic long-term. Daya pointed to the US Department of Health and Human Services Physical Activity Guidelines, which recommend 150 to 300 minutes of moderate-intensity activity per week, emphasizing customization and recovery. The 75 Hard structure, she argues, exceeds these recommendations without providing individualized guidance or recovery periods.
Lyons experienced this firsthand while training for the Boston Marathon, finding that the challenge’s requirements, combined with long marathon runs, resulted in four or more hours of exercise on some days, leading to physical and mental exhaustion. She cautioned against combining 75 Hard with intense training schedules.
Experts suggest that a more science-based approach to habit formation focuses on repetition, positive associations, and rewards. Dr. Katy Milkman, a professor at the Wharton School of the University of Pennsylvania, explained that habits are formed through consistent repetition and are triggered by cues like location or time. She emphasized that reducing friction is key to habit formation, suggesting that 75 Hard may be more achievable for those already practicing healthy habits.
Adaptable versions of the challenge, such as 75 Medium or 75 Soft, which allow for flexibility and customization, may be more conducive to long-term behavioral change. Lyons believes 75 Hard can be effective for those motivated by strict structure, but cautions that it may be overwhelming for beginners. Daya advocates for a structured, individualized, and recovery-aware approach aligned with established exercise science.