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What Is 75 Hard?

What Is 75 Hard?

"75 Hard" is a mental toughness program created by entrepreneur and podcast host Andy Frisella. It is designed as a transformative mental and physical journey that extends beyond typical fitness challenges. Here's an overview of what "75 Hard" entails:


  • Creator: Andy Frisella
  • Purpose: To build mental toughness, discipline, and improve overall fitness
  • Duration: 75 consecutive days

Core Components of 75 Hard

The program consists of five critical daily tasks:

  1. Follow a Diet: Participants must adhere to a structured diet with no cheat meals and no alcohol. The diet isn't specified, so it can be tailored to individual dietary needs or goals.

  2. Workout Twice a Day: Each day requires two 45-minute workouts, and one of these must be outdoors. The type of exercise isn't specified, allowing flexibility based on personal fitness levels and preferences.

  3. Drink a Gallon of Water: Daily consumption of one gallon (approximately 3.8 liters) of water is mandatory. This aims to promote hydration and overall health.

  4. Read 10 Pages of Non-Fiction: Participants are required to read 10 pages of a non-fiction book each day, focusing on self-improvement. This component is designed to foster mental growth and learning.

  5. Take a Progress Picture: A daily photo must be taken to visually document the journey and encourage accountability.

The Rules

  • No Compromises: All tasks must be completed each day, with no exceptions. If a participant fails to complete any task, they must start over from Day 1.
  • No Defined Fitness Goal: Unlike many fitness challenges, 75 Hard does not set specific physical goals like weight loss or muscle gain. The primary objective is to improve mental toughness and discipline.

Criticisms and Considerations

  • Intensity and Sustainability: Some fitness experts have raised concerns about the intensity and sustainability of the program, particularly for individuals who are not accustomed to rigorous physical activity.
  • Lack of Personalization: While the flexibility of diet and exercise choices is a plus, there's a lack of guidance on how to tailor these aspects to individual needs, which could lead to ineffective or unsafe practices for some people.


75 Hard is more than just a fitness challenge; it's a test of mental fortitude and discipline. It encourages participants to push beyond their comfort zones and develop a resilient mindset.

However, it's crucial for individuals to assess their physical capabilities and consult with health professionals before embarking on this or any other rigorous fitness program. The true measure of success in 75 Hard is not just physical transformation, but the development of habits and mental strength that can contribute to long-term personal growth and health.

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