75 Soft is a less extreme version of the popular 75 Hard challenge. 75 Hard was created by Andy Frisella, who claims it will change your life if you can stick to his 5 rules for 75 days. If you miss even one of the steps on a day, you have to go back to Day 1. Many people see amazing body transformations during the process but the challenge isn’t completely aimed at fitness. It was originally created as a mindset challenge. Doing seemingly simple things every day without fail.
However, 75 hard isn’t for everyone. It is extreme and does take a lot of dedication to complete. On Tik Tok the popular challenge took some heat for being too hard, which led to people creating their own variation of the challenge dubbed 75 Soft.
You can take on your own less extreme version of the challenge and still have a massive positive impact on your life. If you want to take on a self-improvement challenge that makes you a better version of yourself, 75 Soft is a great place to start.
Let’s take a look at what 75 soft is and the rules you have to follow.
What is 75 Soft?
75 Soft is a 75-Day challenge where you complete 4 simple tasks each day in an effort to improve yourself. This includes eating a healthier diet, drinking more water, exercising for 45 minutes, and reading 10 pages of a book each day. 75 Soft is an easier version of the original 75 Hard challenge.
There are many fitness challenges out there such as running 5k per day or doing 50 push-ups a day for 30 days. However, 75 soft isn’t just a fitness challenge. While you are likely to see improvements in your fitness throughout the journey the challenge is about self-improvement on a wider spectrum.
Sticking to the rules you set yourself for 75 days straight is a challenge of discipline and mindset rather than simply just a fitness challenge.
Let’s take a look at some of the benefits of taking on 75 Soft.
Benefits Of 75 Soft
Completing the 75 Soft program can provide a range of physical, mental, and emotional benefits as you embrace a more balanced approach to personal growth. These benefits include:
- Improved physical fitness: Regular exercise helps increase strength, flexibility, and endurance, leading to better overall physical health and well-being.
- Enhanced mental well-being: The practice of mindfulness or meditation contributes to reduced stress, increased focus, and improved emotional regulation.
- Better nutrition: Following a balanced and healthy diet promotes optimal functioning of the body, boosts energy levels, and helps maintain a healthy weight.
- Personal growth: Dedicating time to personal development activities, such as reading, learning, or engaging in new experiences, expands your knowledge, skills, and self-awareness.
- Discipline and consistency: Sticking to the 75 Soft program for 75 days helps build discipline and consistency, which can be applied to other areas of life for long-term success.
- Increased self-confidence: As you make progress and achieve personal goals, your self-confidence and sense of accomplishment are likely to grow.
- Stronger resilience: Overcoming the challenges of the 75 Soft program can help build mental resilience and a better ability to cope with setbacks and obstacles in daily life.
- Enhanced time management: Incorporating daily routines for exercise, personal development, and mindfulness helps improve time management and organizational skills.
- Greater self-awareness: The 75 Soft program encourages introspection and self-reflection, leading to increased self-awareness and a deeper understanding of your strengths and weaknesses.
- Positive habit formation: By consistently engaging in healthy practices over 75 days, you can establish lasting habits that contribute to long-term well-being and success.
75 Soft Rules
While are no set rules for the 75 soft challenge the 4 rules below are a great place to start. You can modify the plan to make it harder or easier depending on the changes you want to make. Remember to actually make it a challenge so you can see some improvements in your health and well-being over the course of the challenge.
- Eat a healthy well-balanced diet, only drink alcohol on social occasions
- Train for 45 minutes per day with one rest day per week
- Drink 3 liters of water each day
- Read 10 pages of a book (Fiction or Non-fiction)
Following these simple rules can be a great way to start positively changing your lifestyle. Let’s take a look at how these rules differ from the original 75 hard.
Differences Between 75 Soft & 75 Hard
75 Soft and 75 Hard have a lot of similarities but 75 Hard takes each rule to the extreme. The soft version completely drops the rule of taking a progress photo every day. Let’s dive a little deeper and see the exact differences between the two challenges:
1. Stick To A Diet & No Drinking
75 Hard – 75 Hard requires you to choose a specific diet and stick to it religiously throughout the 75 days. There are absolutely no cheat meals during this process or you have to start back on day 1. When I took on 75 Hard I set a calorie target and protein goal that I made sure to hit every day. On 75 hard you are not allowed to have any alcohol at all.
75 Soft – 75 Soft goes a little bit easier on the diet. It states that you should eat well and only drink on social occasions. We would recommend cutting out processed foods during the week and allowing yourself a cheat meal at the weekends. You are only allowed to drink alcohol on social occasions.
75 Soft is more flexible with the rules, but whatever you set out to do at the start, ensure you stick to it. Otherwise, you will have to go back to Day 1.
2. Workout
75 Hard – The exercise component of 75 hard is probably the most extreme rule and is the point where a lot of people fail. It requires you to work out twice per day for 45 mins each. These workouts must be separate and one must be outdoors. You can however walk for 45 minutes or do Yoga for 45 minutes. Not every session has to be an all-out session.
75 Hard has absolutely no room for rest days or getting sick/injured. This is not the ideal way to build fitness, but as we mentioned earlier, 75 hard is more mental than physical.
75 Soft – With 75 Soft you are required to complete a 45-minute workout each day with one rest day per week. This is much more in line with a healthy fitness routine. You can break these sessions up how you like. A good place to start is with 3 days of strength training and 3 days of cardio. The cardio days might be running or walking depending on your fitness level.
You can also take part in fitness classes, yoga, or even take on a 45-minute stretching routine for one of your workouts. If you can find something you enjoy doing, it seems much less like a workout and you are more likely to stick to it.
3. Drink Water
75 Hard – For 75 Hard you are required to drink a gallon of water per day which is roughly 4.5 liters. It’s safe to say this is a LOT of water. When I took 75 hard on this was one of the hardest parts in the early days. I found myself late at night trying to get the water down. Eventually, I got into a routine and was able to drink that much every day however I’m a male at 6ft. If you are a female at 5ft 3 I can see how this amount of water is just way too much to drink.
75 Soft – For the soft version you are recommended to drink 3 liters of water per day. Try it out at this level first. It should feel like a challenge but if you are finding it’s way too much cut it down to a level that feels challenging but manageable.
4. Read 10 Pages Per Day
75 Hard – For 75 hard you must read 10 pages of non-fiction per day. The goal here is to learn something new and take on a self-improvement journey. I would personally recommend doing this even if you are doing the soft version. 10 pages are easy enough to get through every night and you might find some interesting books you previously wouldn’t have picked up. You are not allowed to listen to audiobooks or podcasts.
75 Soft – With 75 Soft you can read ten pages of fiction or non-fiction as well as listen to an audiobook or podcast. As you are trying to go on a self-improvement journey over the 75 Days I would encourage you to pick a non-fiction topic you are interested in and dive into it.
5. Take A Progress Photo Everyday
75 Hard – In 75 Hard you are required to take a photo of your body every day. Some people think this is a bit extreme. However, I really enjoyed the process of watching my body change as I progressed through the challenge.
75 Soft – You are not required to take any photos at all during 75 Soft. I would at least recommend taking a photo at the start and end of your journey. It’s motivating to look back and see how much you have improved over time.
Tips For Completing 75 Soft
You are now ready to jump in and take on the 75 Soft challenge. Here are some tips to get you through the process:
- Set clear goals: Determine the specific objectives you want to achieve by the end of the 75 days. Write them down and keep them in a visible place to stay focused.
- Establish a daily routine: Plan a daily schedule that includes time for physical activity, healthy eating, personal development, and other activities that align with your goals.
- Track your progress: Keep a daily journal or use an app to track your activities, meals, and personal development. Regularly review your progress to stay motivated and make adjustments as needed.
- Get support: Share your goals with friends, family, or an online community. Having a support system will help keep you accountable and motivated. Also, check out the 75Soft community on Reddit where lots of people are sharing their journey and insights with others.
Wrapping Up
Now you know exactly how to take on the 75 Soft challenge. All that’s left to do is get out there and start checking off the days. If you manage to complete the 75 days without missing any steps you’ll definitely be a different version of yourself when you finish.
While I haven’t personally completed 75 soft, I completed 75 hard and it completely changed my outlook on fitness and nutrition. While I don’t follow the exact steps anymore, I have been to the gym at least 3 times a week for the past 2 years. It allowed me to fall in love with fitness and eating healthier.
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