75 Tough fitness challenge draws warnings from experts as watered-down versions gain ground
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An extreme, all-or-nothing exercise regimen is going viral again as millions of people seek to lose weight quickly and get mentally stronger through its relentless daily rules. But as health experts warn that the intensity may be unrealistic for many people, lighter versions of the challenge are also gaining traction.
Fueled by social media rumors and dramatic celebrity transformations, the viral 75 Hard challenge, created in 2019 by entrepreneur and podcast host Andy Frisella, requires participants to follow a rigid “no compromise” lifestyle regimen.
The rules include two 45-minute workouts each day, one outdoors, a strict diet with no cheat meals or alcohol, a gallon of water a day, 10 pages of nonfiction reading, and a daily progress photo. If you miss a single task in the 75 days, the challenge restarts from the first day.
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“The mental changes are 100 times greater than the physical changes,” Frisella says on the challenge website. “This is not another temporary Band-Aid program,” he promises.
One of the daily 75 Hard challenge workouts must be done outdoors. (iStock)
Supporters say the program encourages discipline and responsibility and has given many participants a clean slate at the start of the new year.
However, experts warn that extreme does not always mean effective, especially for long-term health and weight loss.
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“Any program that promises weight loss should put you in a calorie deficit,” said Dr. Milica McDowell, a Montana-based exercise physiologist and doctor of physical therapy. “If you burn more calories than you consume, yes, you will lose weight.”
Experts say an all-or-nothing structure may not be sustainable for long-term weight loss. (iStock)
But he cautioned that the results often don’t last.
“The challenge with the 75 Hard workout is that when you stop doing it, which would mean burning fewer calories, and you don’t change your eating and drinking habits, any weight you lost during the challenge is likely to come back,” McDowell told News Digital.
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“I don’t consider this to be a sustainable way to lose weight,” he said.
The program requires participants to drink a gallon of water each day, a rule that some experts say may be excessive for some people. (iStock)
The Cleveland Clinic also says the program’s rigid structure, two sessions per day, can do more harm than good for people without a solid fitness foundation, particularly those with chronic medical conditions. Even drinking a gallon of water a day may be excessive for some people, depending on body size and health needs, he notes.
Medical professionals also urge caution for people with heart or joint problems, no exercise experience, a history of eating disorders, or already demanding schedules.
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For those drawn to 75 Hard’s structure, experts suggest modifying the program to fit individual needs.
Variations like “75 Medium” and “75 Soft” have emerged that reduce intensity with fewer workouts, more relaxed diets, and simpler habit goals designed to be more sustainable.
The 75 Hard challenge has gained widespread attention on TikTok and Instagram, where participants document their progress. (iStock)
“A softer start reduces the activation energy for behavior change [and] it reduces all-or-nothing thinking,” Fatima Cody Stanford, a physician-scientist in obesity medicine at Massachusetts General Hospital and Harvard Medical School, told USA Today.
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The approach can reduce the risk of injury, burnout and people quitting smoking altogether, Stanford said.
“I think people are realizing that it’s okay to be kind to yourself,” Morgan Manning, a 26-year-old media and marketing professional in New York City, told USA Today.
Gentler fitness challenges include rest and flexibility days to reduce exhaustion and risk of injury. (iStock)
Her TikTok video announcing that she was trying the “soft” version received more than 60,000 views.
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“These versions feel more human,” said Jesse Ramos Jr., certified personal trainer and owner of BBT Fitness NYC. “They allow people to develop discipline without getting exhausted, injured or hating the process,” Ramos told News Digital.
“Fitness should not be considered a punishment,” he added.
Experts say long-term health comes from consistent, sustainable habits, not extreme challenges. (iStock)
Experts agree that consistency matters more than intensity when it comes to long-term health and weight loss.
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Robin DeCicco, a certified holistic nutritionist in New York City, previously told News Digital that she encourages her clients to focus on sustainable habits like simply moving more, eating more whole foods, and drinking more water than before, rather than following rigid rules.
“Healthy habits that become long-term behaviors are what make people healthier later in life,” DeCicco said.
Deirdre Bardolf is a lifestyle writer at News Digital.