Photo Credit: <a href="https://www.instagram.com/andyfrisella/">Andy Frisella's</a> Official Instagram account&nbsp;
There&rsquo;s a new wave sweeping through social media &mdash; and it&rsquo;s not a trending filter or a viral dance. It&rsquo;s the 75 HARD Challenge. A program that&rsquo;s anything but easy and, in the words of its founder, entrepreneur Andy Frisella, &ldquo;not your next internet challenge.&rdquo;
Originally launched in 2022, the 75 HARD Challenge is gaining serious traction again, promising to transform your life &mdash; not by changing your body first, but your mindset. The hook? Discipline. For 75 days straight. And if you mess up? You go back to day one. Brutal? Maybe. But according to Frisella, absolutely necessary.
&ldquo;This is not a physical challenge. 75 HARD is a mental challenge,&rdquo; he says. &ldquo;The physical transformations that occur are just the by-product of the mental transformations you will make.&rdquo;
He also adds: &ldquo;If you&rsquo;re looking for a fitness program or challenge, this is not it.&rdquo; And to be fair, at first glance, it may seem manageable &mdash; but as Frisella warns, &ldquo;Don&rsquo;t be fooled&hellip; it&rsquo;s not.&rdquo;
The 75 HARD Challenge Rules:
First things first: The program clearly warns you to consult your doctor before starting. It&rsquo;s not one-size-fits-all, and diving in blindly could do more harm than good.
Here&rsquo;s what 75 days of full commitment looks like:
1. Follow a diet
Any structured eating plan works (paleo, keto, calorie deficit, etc.) &mdash; but no cheat meals and absolutely no alcohol.
2. Two workouts per day
Each must be 45 minutes. One must be outdoors &mdash; no matter the weather. The workouts can be whatever you like (walking, yoga, lifting, Pilates), but they need to be intentional and separate.
3. Drink 1 gallon (3.78 liters) of water daily
Hydration is non-negotiable.
4. Read 10 pages of a non-fiction or self-development book
No audiobooks, no podcasts. Just real pages and your full attention.
5. Take a daily progress photo
Every single day &mdash; no skipping.
6. Mess up one task? You start over. From day one.
There are no rest days. No grace period. It&rsquo;s a full mental grit test.
And despite the physical changes most participants share online, Frisella insists this isn&rsquo;t about weight loss &mdash; it&rsquo;s about unlocking mental toughness, building confidence, grit, endurance, and the drive to win.
But Is It Really for Everyone?
That&rsquo;s where the controversy comes in. While the challenge has a loyal fan base, there&rsquo;s been growing skepticism &mdash; particularly among women. Some argue that the rigid, hyper-masculine structure of the challenge doesn&rsquo;t align with feminine energy, softness, and the need for balance. Cue the emergence of a more nuanced take: the 60 Soft Challenge, a gentler version that prioritizes self-discipline without the harsh all-or-nothing pressure.
So, is 75 HARD toxic productivity in disguise? Or the self-reinvention kick you didn&rsquo;t know you needed?
Frisella says: &ldquo;This program will show you who you are when no one&rsquo;s watching.&rdquo; The rest is up to you.
Want the full backstory from the man himself?
Listen to the original podcast here!
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