What is the 75 Medium challenge?
75 Medium is a 75-day habit challenge that sits between the strict 75 Hard program and the gentler 75 Soft. It is community-made, so there is no single official rulebook. Most versions ask for one daily workout, a mostly clean diet, a water goal and a short daily personal-growth habit, with no restart rule.
Cleveland Clinic describes it the same way: "There isn't one official version of the 75 Medium Challenge, so exact rules can vary." That is the most important thing to know before you start. Write your version down on day 1 and do not change it halfway through.
What are the 75 Medium rules?
The most common 75 Medium rules are one 45-to-60-minute workout a day, following your eating plan about 90% of the time while limiting alcohol, added sugar and highly processed food, a daily water goal, and 10 to 20 minutes of personal growth such as reading, journaling, meditation or prayer.
| Rule | Common 75 Medium version |
|---|---|
| Workout | One a day, 45 to 60 minutes, indoors or out |
| Diet | Follow your plan about 90% of the time |
| Alcohol | Limited (some versions ban it) |
| Water | A daily goal you set |
| Personal growth | 10 to 20 minutes: read, journal, meditate or pray |
| Progress photo | Optional; track however you like |
| Missed day | Usually no restart |
Source for the common version: Cleveland Clinic, checked October 30, 2026. Some versions you will see online add ten pages of reading or a set water amount such as three liters. Neither is universal.
How is 75 Medium different from 75 Hard?
75 Hard requires two 45-minute workouts a day with one outdoors, a gallon of water, a diet with zero alcohol and no cheat meals, ten pages of non-fiction, a daily photo and a restart for any miss. 75 Medium drops to one workout, a 90% diet, your own water goal and usually no restart.
The official 75 Hard rules on andyfrisella.com say the five tasks "must be completed every single day for 75 days" and that if you miss one "you start over at Day 1." 75 Medium deliberately removes that rule. For every rule side by side, see 75 Hard vs 75 Soft vs 75 Medium.
Is 75 Medium harder than 75 Soft?
Usually, yes, though only a little. Both ask for one workout a day. 75 Soft allows one active-recovery day each week and lets you read any book, while common 75 Medium versions add a daily personal-growth block and a 90% diet target. Because neither has an official rulebook, your own written version decides the difficulty.
If you are unsure which to pick, take the short which challenge next? quiz, or read the 75 Soft rules first.
How do you track 75 Medium?
Track 75 Medium with a simple daily checklist of your written rules. Our free online tracker has a 75 Medium preset with five tasks: diet at 90%, one 45-minute workout, your water target, ten minutes of reading or learning, and five to ten minutes of meditation or prayer. You can rename the tasks to match your version.
Who should talk to a doctor before 75 Medium?
Anyone with a health condition, an injury, a history of disordered eating, a pregnancy, or no recent exercise habit should talk to a doctor before starting. Daily workouts and diet rules are demanding even in a medium version. Cleveland Clinic lists overdoing exercise and ignoring injuries among the risks of challenges like this.
This page is general information, not medical advice. If something hurts or a rule clashes with a treatment you are on, stop and get advice from a professional.
Frequently asked questions
Is there an official 75 Medium?
No. 75 Medium is a community variation. Cleveland Clinic notes that there is no single official version and that rules vary. The official program is 75 Hard, which is Andy Frisella's.
Can you drink alcohol on 75 Medium?
It depends on your version. Cleveland Clinic says most plans limit alcohol; some popular versions ban it. Decide before day 1.
Do you have to restart 75 Medium if you miss a day?
Most versions say no. You log the miss and keep going. If you want a restart rule, write it into your version before you begin.
How long is a 75 Medium workout?
Most versions ask for one workout of 45 to 60 minutes a day. Cleveland Clinic suggests building up to 45 minutes if you are starting from less.