What is the difference between 75 Hard, 75 Medium and 75 Soft?
75 Hard is the official program: two 45-minute workouts with one outdoors, a strict diet with no alcohol, a gallon of water, ten pages of non-fiction, a daily photo and a restart for any miss. 75 Medium and 75 Soft are community versions with one workout a day, looser diet rules and usually no restart.
| Rule | 75 Hard | 75 Medium (common) | 75 Soft (common) |
|---|---|---|---|
| Workouts | Two × 45 min, 3 hours apart, one outdoors | One × 45 to 60 min | One × 45 min, one active-recovery day a week |
| Diet | Your chosen diet, no cheat meals | Follow your plan about 90% of the time | Eat well in general |
| Alcohol | Zero | Limited (some versions ban it) | Social occasions only |
| Water | One gallon (about 3.8 L), plain | A daily goal you set | 3 liters |
| Reading | 10 pages, non-fiction, no audiobooks | 10 to 20 min of personal growth | 10 pages of any book |
| Progress photo | Every day | Optional | Not in the common version |
| Missed a task | Restart at day 1 | Usually keep going | Keep going |
| Official rulebook? | Yes, by Andy Frisella | No | No |
Sources: the official rules on andyfrisella.com; Cleveland Clinic on 75 Medium; Cleveland Clinic on 75 Soft. All checked October 30, 2026.
What do the official 75 Hard rules say?
The official page on andyfrisella.com says the five tasks "must be completed every single day for 75 days" with "ZERO COMPROMISES & ZERO SUBSTITUTIONS." Both workouts "must be a minimum of 45 minutes long, they must be 3 hours apart," and one "MUST BE OUTSIDE." Any miss means "you start over at Day 1."
The diet rule allows any plan "aligned with your goals" but with "zero alcohol, and absolutely NO CHEAT MEALS." The reading must be "non-fiction, educational," and "audiobooks DO NOT COUNT." The full breakdown is in our 75 Hard rules guide.
Why do 75 Medium and 75 Soft have no official rules?
Both grew out of people adapting 75 Hard to fit their lives, so nobody owns a single rulebook. Cleveland Clinic says of 75 Medium that "exact rules can vary," and versions of 75 Soft differ slightly too. The tables here show the most commonly reported versions, not the only ones.
That freedom is useful. Before day 1, write down exactly what your version requires, including what counts as a miss. A rule you defined in advance is much easier to keep than one you interpret each evening.
Which is hardest: 75 Hard, 75 Medium or 75 Soft?
75 Hard is clearly the hardest, because of the second workout, the outdoor rule, the gallon of water, zero alcohol and the restart rule. 75 Medium usually comes next, with its 90% diet and daily personal-growth block. 75 Soft is the gentlest, with a weekly recovery day and any book allowed.
Which challenge should you choose?
Choose by your current routine, not your ambitions. If you already train most days and want a strict test of follow-through, 75 Hard fits. If you are building a habit from scratch, 75 Soft is a gentler start. 75 Medium suits people who want structure with some flexibility. Talk to a doctor first.
The official site's disclaimer says to "consult your physician or other health care professional before starting 75 HARD™ or any other fitness program." That applies to the community versions too. Unsure? Take our short which challenge next? quiz, or use the free tracker, which has presets for all three.
Frequently asked questions
Can you switch from 75 Hard to 75 Medium halfway?
You can, but it ends your 75 Hard attempt, because the official rules allow no substitutions. Start a fresh 75-day count for the new version.
Is 75 Medium the same as 75 Soft?
No. Both have one daily workout, but common 75 Medium versions use a 90% diet rule and a daily personal-growth block, while 75 Soft has a weekly recovery day and ten pages of any book.
Which one has a progress photo?
Only 75 Hard requires a daily progress photo. In 75 Medium it is optional, and the common 75 Soft version does not include one.
Do all three last 75 days?
Yes. All three run for 75 consecutive days.