What is 75 Hard? Your 2025 Guide to Fitness Challenges

What is 75 Hard? Your 2025 Guide to Fitness Challenges

Tired of starting fitness routines only to abandon them sooner than you thought? You’re not alone. According to industry research, 13% of people find exercising boring, and 18% of Brits stop going to the gym after as little as 8 weeks. Whether it’s down to feeling low in motivation, not aligning with a plan, or struggling to find the most up-to-date fitness trends that work, keep reading our guide on the 75 Hard Challenge and how to build consistent fitness habits with the right equipment.  

What is the 75 Hard Challenge?

Created by Andy Frisella, the 75 Hard Challenge is an intense fitness programme that focuses on building resilience, consistent habits and physical changes. If you skip a day, you start over. No exceptions! The fitness entrepreneur and author created this challenge in 2019 and revealed on a podcast that he’d spent the last two decades “figuring out how to master mental toughness”.

It’s a stricter fitness challenge that demands dedication and commitment, so it’s ideal if you’re looking to prove to yourself that you’re capable of achieving the goals that you might keep putting on the sidelines. It’s bold, it’s regimented, and it’ll definitely put you through your paces. 

The 5 non-negotiable rules

Every single day for 75 days straight, this is what needs to be done:

  • Drink 4.5 litres of water: Sounds simple until you’re setting alarms to guzzle another glass and skipping to the toilet more often.
  • Two 45-minute workouts a day: One indoors and one outdoors (rain, shine or snow!). That means you’ll need dependable equipment that works anywhere.
  • Read 10 pages of non-fiction: Personal development only, so no novels or audiobooks, and no excuses when you’re tired. 
  • Follow a structured diet: No alcohol, no takeaways or cheat meals, only whole foods and home cooking for 75 days straight.
  • Take a daily progress picture: You’re the only person who can stick to the plan, so face yourself every day and reflect on the journey.

The 75 Hard Challenge taps into the fact you have to do all of these tasks when you’re tired, stressed or simply don’t feel like it. And that’s where the transformation happens.

Why is 75 Hard different from other challenges?

You may have seen this on your socials, as its popularity has rocketed over the last couple of years. Its hashtag ‘#75HardChallenge’ on TikTok has over 611,000 posts globally, while Instagram clocked in 943,000 posts with the same tag. Unlike other fitness programmes that focus on physical results, Frisella’s version is designed to shift your mindset by honing in on grit, determination and discipline across multiple life areas. 

Part of its appeal is how flexible yet uncompromising it is – you choose your diet and your workouts, so it adapts to your fitness levels and lifestyle. But there’s no room for excuses. Having to restart if you miss even one of the five non-negotiable tasks means you start over the next day. That level of accountability is what gives 75 Hard the reputation of being a mentally tough fitness plan.

And while you’re focusing on building the habits at the heart of this challenge, it encourages you to prioritise self-awareness and emotional growth, rather than obsessing over the scales. Yes, you may see impressive physical results that you’ve been dreaming of, but you’ll feel even stronger from the confidence and resilience you’ll have built on the way. 

The science behind the 75 Hard

Unlike many fitness programmes, the 75 Hard Challenge doesn’t provide a set workout or meal plan. Frisella, who isn’t a qualified personal trainer or doctor, leaves the details up to you. The idea is that you follow a balanced diet that’s sustainable for your goals, ideally with industry guidance from a PT to reduce the risk of injury.

Physical activity

When it comes to physical activity, the NHS recommends adults aim for at least 150 minutes of moderate-intensity exercise a week – or 30 minutes a day. That doesn’t just mean the gym, either. This can include brisk walks, hikes or even gardening. For those choosing higher-intensity exercise, just 75 minutes a week can deliver the same health benefits. The 75 Hard Challenge takes these recommendations and plumps them full of vigour.

Habits

According to research from the National Library of Medicine, “the implementation of a lifestyle change implies that a routine is followed and habits are formed”. Data from University College London supports this, emphasising that it takes an average of 66 days for a new behaviour to become automatic. That means by the time you’re two-thirds through 75 Hard, you’re well on your way to ingraining long-term lifestyle changes. Consistency is what locks in new routines, not perfection. While it might feel like an endless grind during the 75 Hard, you’re actually one step closer to changing your life and achieving the goals you set at the start. 

Hydration

Drinking plenty of water is another key element of the 75 Hard Challenge. The British Nutrition Foundation recommends roughly 1.5 litres of fluids per day, which also includes sugar-free drinks and even tea or coffee with lower-fat milk. During intense exercise and warmer weather, you’ll likely need more, but it’s equally important not to overhydrate. Guidance from the NHS suggests you’re hydrated enough when your pee is a pale yellow or straw colour and that clear or colourless pee could mean you’re overhydrated. 

Equipment essentials for 75 Hard success

One of the toughest parts of the 75 Hard Challenge is sticking to two workouts a day. That’s why it’s important to plan where and how you’ll train and how convenient it is for you. Will you split your sessions between home and the outdoors? Or will you rely on a gym to swap between strength training and running? Being in the right environment with the most appropriate equipment makes consistency so much easier. 

One route to this is creating a home gym. This style of fitness setup removes one of the biggest barriers to success: travel time. With the right kit, you can train on your schedule, keep momentum high and make sure every session gets ticked off – whatever the weather. 

Here are some versatile equipment essentials to support your 75 Hard journey:

At Wolverson Fitness, we stock high-quality training equipment designed to last. Whether you’re just starting to build your home gym for your first 75 Hard Challenge, or sprucing up your current setup to adapt to any fitness trend that comes by, our range provides everything you need to stay on track for your two-and-a-half-month plan.

Alternatives to 75 Hard (and how to make them work for you)

As the 75 Hard Challenge is renowned for its intensity and strict rules, this level of commitment can feel out of reach if you have young children, health conditions or limited access to fitness facilities. It can also feel like a nightmare when trying to stick to outdoor sessions when the classic British weather is grey and drizzly.

The good news, though? You don’t have to follow the challenge exactly as prescribed to build better habits. What matters most is adapting a version that fits your lifestyle and helps you stay on track with your goals. Some alternatives include:

  • 75 Medium: Keeps the structure but allows more flexibility, such as only one workout a day, easing water goals or skipping the restart rule if you miss a day.
  • 75 Soft: A more compassionate version focused on mindfulness, sustainability and recovery. This is ideal if you want long-term change without the pressure. 
  • 30-day or monthly challenges: Shorter commitments, like cutting alcohol in Dry January or no takeaways for a month, can still deliver noticeable results and get you on a good track.
  • 90-day transformations: A longer but less rigid approach that encourages steady progress. These are often a good strategy for long-term tracking and swapping workout routines. 

If you’re heading straight for the 75 Hard Challenge, remember that success comes down to consistency over perfection. Five other tips to help your journey include:

  • Tracking your workouts, meals and progress pictures
  • Plan your workouts into your schedule at the start of the week
  • Embrace mindfulness throughout the plan and ease out of the ‘all-or-nothing’ mindset (no workout regime will ever be flawless!)
  • Find an accountability partner to join you on the journey or just to check-in weekly
  • Prepare for any peer pressure by making your friends and family aware you’re serious about your goals 

Power your transformation with Wolverson Fitness

The 75 Hard Challenge might be an intense sprint, but fitness is always a marathon. Whether you’re pushing through a portion of your year with adamant discipline or taking a more balanced approach, the right equipment makes all the difference when it’s there when you need it. Whatever your goals, Wolverson Fitness helps you stack up those tick boxes, rip off those sticky notes and support you in achieving your goals.

Need a hand piecing together a custom setup for your home gym? Speak to the team today for tailored advice.