What Is the 75 Soft Challenge?

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Getting in shape has been on your to-do list for a long time, but you always seem to fizzle out before you build any real momentum. You’ve tried all sorts of stuff, from boutique gyms to weird diets, but you just can’t seem to get into a rhythm that works for you.

That’s where the 75 Soft Challenge comes in. The 75 Soft Challenge throws out the strict diet rules and grueling workouts for something more sensible: eating mindfully, drinking more water and less alcohol, exercising daily, and feeding your mind with some light reading.

It’s simple. It’s straightforward. But, is it effective?

Today, we’re breaking down the viral TikTok sensation that is the 75 Soft Challenge, covering what it is, how to approach it, and whether or not it might be right for you. So, if you’ve been wondering, “What is the 75 Soft Challenge?” you’ve come to the right place!

Key Takeaways

The 75 Soft Challenge consists of 75 consecutive days including a 45-minute workout, daily reading, and increased water intake, with one active rest day per week to create a sustainable, healthier, and more active lifestyle.
The 75 Soft Challenge is a modified version of the 75 Hard Challenge, making it more sustainable for those with busy schedules
The 75 Soft Challenge does not have any specific diet or workouts associated with it, just encouragement of consistent exercise and healthier habits.
Results of the 75 Soft Challenge can include weight loss, muscle gain, healthier habits, and more motivation to exercise.

The 75 Soft Challenge is the more accessible, beginner-friendly version of the equally viral 75 Hard Challenge, which we’ll discuss in further detail below. It was created by TikTok influencer Stephen Gallagher, who felt that the 75 Hard Challenge may be unrealistic for everyday people with super busy schedules.

So, instead of outlining yet another all-encompassing plan for total wellness and peak physical fitness, Gallagher amended the existing challenge to make it more approachable for us regular folks who also want results but don’t have as much time to give.

The 75 Soft Challenge centers around building healthy habits, like healthy eating, drinking water, getting physical activity daily, and reading, in order to improve your overall health. It’s designed to get real results for real people, as long as they can commit to and complete the 75-day challenge.

What Is the 75 Hard Challenge?

So, let’s back up a bit here and discuss the 75 Soft Challenge’s big brother: the 75 Hard Challenge.

The 75 Hard Challenge was designed by 1st Phorm CEO Andy Frisella as a way for individuals to develop mental toughness and take control of their health and fitness. Like the 75 Soft Challenge, the 75 Hard Challenge involves various lifestyle changes that you must adhere to every day for 75 days.

The rules are as follows:

Follow a diet plan of your choice, but alcohol and cheat meals are strictly prohibited.
Complete two 45-minute workouts each day, one of which must be outdoors.
Take a progress picture every day.
Drink 1 gallon of water each day.
Read 10 pages of a non-fiction book each day.

Perhaps the most unforgiving part of the 75 Hard Challenge is that if, for any reason, you miss a day of the challenge—whether you’re sick, or you had to do a thing for work, or whatever the reason—you must start the challenge over!

There is no wiggle room. You either succeed, start over, or stop.

75 Soft Challenge Rules

The 75 Soft Challenge is more approachable than the 75 Hard Challenge, but there are still rules to follow. Unlike the 75 Hard Challenge, it’s OK to miss a day here and there, provided you don’t fall off completely.

Here are the rules of the 75 Soft Challenge:

Eat well and only drink on social occasions: Like the 75 Hard Challenge, you may choose any diet plan you like, but you must “eat well.” We’re talking lean proteins, fruits, vegetables, and healthy fats. When in doubt, consult a registered dietitian. And, unlike the 75 Hard Challenge, you are welcome to drink alcohol responsibly if you’re going out. Cheers!
Complete one 45-minute workout each day and one day of active recovery each week: The 75 Soft Challenge effectively cuts the workload in half and lets you stay indoors if the weather is crummy, but don’t forget to get in that one day of active recovery!
Drink 3 liters of water a day: That’s about 100 ounces or 80% of a gallon, in case you were wondering.
Read 10 pages of any book: Unlike the 75 Hard Challenge, you’re not bound to read non-fiction or self-improvement books. You may select any book you like, as long as you read at least 10 pages every day.

The idea is to make these lifestyle changes part of your daily routine so that they carry on with you after the challenge. Because, after all, the 75 Soft Challenge is a fitness challenge, but it’s really about adopting healthier habits that promote better physical and mental health, so you can look your best, feel your best, and live your best life!

Who Should Do the 75 Soft Challenge?

Short answer: everyone!

The 75 Soft Challenge was designed to encourage regular people to adopt healthier habits to promote greater overall health and well-being. It’s about embracing a healthy lifestyle, which is why many of the parameters of the challenge are loosely defined.

For example, Gallagher doesn’t say what you should do during your workout routine. The goal is to exercise for 45 minutes every day, so you get to choose what that means to you. You can do cardio, strength training, HIIT, pilates—the choice is yours!

You also don’t have to pigeonhole yourself into a super restrictive meal plan that features foods you would never eat if you weren’t in the midst of a fitness challenge. Instead, it’s about figuring out what your healthy diet includes, whether that means the right portion size of foods you already eat or adding a few superfoods into the mix for some extra nutritional oomph.

You get to decide what your 75 Soft Challenge looks like, so regardless of your current fitness level or lifestyle, you can try it and you can succeed!

Who Should Avoid the 75 Soft Challenge?

Of course, there are a few provisos to our above inclusive answer of “everyone,” because some people may be medically contraindicated from participating in a fitness challenge.

The 75 Soft Challenge is forgiving in many ways, but it does require some adjustment of your current habits, which, for some individuals, may exacerbate a pre-existing medical condition.

If you’re apprehensive or unsure if the 75 Soft Challenge is for you, discuss your risk factors with a doctor or other qualified healthcare professional. It’s always better to be safe than sorry on matters pertaining to your health.

What Is the 75 Soft Challenge? Final Thoughts

Scrolling through social media often encourages unhealthy behaviors (like staying up way too late watching strangers dance on TikTok), but sometimes we find a little glimmer of hope. Today, that glimmer is the 75 Soft Challenge, a viral TikTok sensation that has helped countless people take control of their lives and adopt healthier habits.

The 75 Soft Challenge involves eating healthy, practicing proper hydration, exercising daily, and spending some free time reading. There are many health benefits associated with healthy habits like these, so, even though it’s designed to be a 75-day challenge, many people continue after the challenge and fully embrace a healthy lifestyle moving forward.

What Is the 75 Soft Challenge? FAQs

Can you lose weight on 75 soft?

According to a 2023 review in Diabetes & Metabolic Syndrome¹, the most efficient regimen for obesity management includes 175 minutes of physical activity per week. If you’re following the 75 Soft Challenge, you will hit that quota on Day 4.

Additionally, a 2021 review in the Journal of Obesity & Metabolic Syndrome² found that “there is no single best strategy for weight management” in regards to diet, so “healthcare providers must choose the best strategy based on patient preferences.” Because the 75 Soft Challenge allows a degree of flexibility, there is potential for the diet plan to promote weight loss.

So, while the goal of the 75 Soft Challenge is not weight loss, many of the encouraged habits may lead to weight loss.

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What’s the difference between Hard 75 and Soft 75?

The Hard 75 and Soft 75 outline rules for your diet, water intake, workout routine, and reading schedule, but what is prescribed differs greatly. The differences are as follows:

-The 75 Hard expressly prohibits alcohol and cheat meals, while the 75 Soft allows more flexibility in what you can eat and allows alcohol for social occasions.

-The 75 Hard requires two 45-minute workouts, one of which must be outside, while the 75 Soft only requires one 45-minute workout and one weekly active recovery session.

-The 75 Hard requires you to drink a gallon of water daily, while the 75 Soft requires only 3 liters, or approximately 80% of what is required for the 75 Hard Challenge.

-You must read 10 pages of a non-fiction book on the 75 Hard, while the 75 Soft lets you read whatever genre of book you like.

-The 75 Hard Challenge requires a daily progress photo, whereas the 75 Soft makes no mention of progress photos. So, we feel you should decide if the progress pic is part of your 75 Soft Challenge; because, on the one hand, it helps you see the progress you’re making, but on the other hand, it may distract you from the true goal of living a healthy lifestyle, no matter what you look like.

Overall, the 75 Hard Challenge is designed to, well, be hard and challenge your grit and mental toughness, whereas the 75 Soft Challenge is more of a nudge in the right direction for folks who want to lead a healthy lifestyle but, for one reason or another, haven’t been able to get there on their own.

Is there an app for 75 Soft?

The original 75 Soft Challenge TikTok posted by Stephen Gallagher amassed over 2.5 million views, so it’s no surprise that a number of 75 Soft apps have emerged. They’re not all created equal, each with their own features and price points.

The good news is that you don’t need a dedicated 75 Soft Challenge app to succeed. Many of the best fitness apps already offer tracking for what you’re eating, how much water you’re drinking, and what you’re doing during your workouts. Some even offer workouts to help you hit that 45-minute exercise quota with ease.

So, don’t be too hung up on getting an official “75 Soft Challenge” app to track your progress. There are too many other apps out there that offer much, much more.

References

1. Olateju, I. V., Opaleye-Enakhimion, T., Udeogu, J. E., Asuquo, J., Olaleye, K. T., Osa, E., & Oladunjoye, A. F. (2023). A systematic review on the effectiveness of diet and exercise in the management of obesity. Diabetes & Metabolic Syndrome, 17(4), 102759. https://doi.org/10.1016/j.dsx.2023.102759

2. Kim J. Y. (2021). Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. Journal of Obesity & Metabolic Syndrome, 30(1), 20–31. https://doi.org/10.7570/jomes20065

Christopher Covello

Christopher Covello is a professional freelancer and published author. He writes copy, content, and SEO-focused material in various niches with a heavy focus on fitness and nutrition. Christopher’s personal fitness and nutrition journey began in 2009 when he was working as a short order cook and came to recognize that his habits were unhealthy and unsustainable. He educated himself on mindful eating and balanced nutrition and has prioritized healthy living ever since. Today, Christopher writes in the fitness and nutrition niche, and is often found running, hiking, rock climbing, Spartan Racing, training at his CrossFit box, or practicing yoga.