Is the 75 Hard Challenge Healthy or Toxic? A Balanced Perspective for Young Women

Hi Friend!

If you spend any time on social media, you’ve probably encountered chatter regarding something called the 75 Hard Challenge. It is all over TikTok and Instagram-participants boasting about grueling workouts, gallon-sized water bottles, and inspirational captions about mental toughness.

With the new year upon us, you may be thinking about goals. So am I! In fact, I’ve considered doing the 75 Hard, and will share with you exactly what the 75 Hard Challenge is, and if it’s something you should do.

What Is The 75 Hard Challenge?

The 75 Hard Challenge was created by entrepreneur Andy Frisella as a “mental toughness” program. It typically involves:

1. Following a strict diet (no cheat meals or alcohol).
2. Drinking a gallon of water every day.
3. Completing two 45-minute workouts daily, one of which must be outdoors.
4. Reading 10 pages of a non-fiction or self-help book.
5. Taking a progress photo every day.

Participants must complete all five tasks every single day for 75 days. If you miss even one, you’re required to start over from day one. Intense, right?

Why Do People Love It?

For many, the 75 Hard Challenge is a way to build discipline, set goals, and prove to themselves that they can stick to a plan. The structure can feel empowering, especially for high-achievers who thrive on clear rules and measurable progress.

“It’s not about the physical changes,” say many participants, “it’s about who you become in the process.” There’s just something undeniably motivating about seeing consistent results and pushing past your comfort zone.

The Potential Downside

The 75 Hard Challenge isn’t for everyone. In fact, for some people, it might do more harm than good.

Photo by Tran Mau Tri Tam ✪ on Unsplash

1. All-or-Nothing Mentality: The challenge has strict rules, with no room for flexibility. If one slips up once, they are back to square one. To the high achievers, this may create an awfully toxic cycle of perfectionism and self-criticism. According to psychologist Dr. Kelly McGonigal, “Perfectionism often leads to burnout and shame, which is counterproductive to long-term success.
2. Overtraining Risks: Two 45-minute workouts a day, every day, is a lot—especially if you’re already balancing school, work, and extracurriculars. Research published in the Journal of Athletic Training warns that overtraining can lead to injuries, fatigue, and even a weakened immune system.
3. Rigid Dieting: The rules regarding food can serve as a trigger for any person who has passed through disorders in eating. A study by Frontiers in Psychology found that rigid dieting is associated with higher levels of food-related stress and increased risk of binge eating.
4. Mental Health Issues: The stress to perform all five perfectly increases the feelings of failure in case one fails. This extra pressure can be too much to handle for high-achieving girls already managing so much in life.

Is the 75 Hard Challenge Healthy or Toxic for Mental and Physical Well-Being?

The answer, of course, depends on who you are and what you’re trying to get out of the challenge. If you’re the kind of person who loves structure and wants to build self-discipline, parts of the challenge may work for you. But if you struggle with perfectionism, body image issues, or a slammed schedule, the 75 Hard Challenge may feel more toxic than transformative.

A Healthier Approach to the 75 Hard Challenge

If you’re intrigued by the idea of building mental toughness, consider adapting the challenge to better suit your needs.

• Flexible Goals: Instead of starting over after a missed day, acknowledge the setback and keep going. Progress isn’t all-or-nothing.
• Balanced Workouts: Aim for one workout a day, and listen to your body. Rest days are essential for physical and mental health.
• Gentle Nutrition: Eat a variety of foods that nourish you, without labeling meals as “cheat” or “bad.”

I’m actually just starting my version of the “75 Hard”, but I don’t strive for two workouts a day or restricting foods. Something I have added in, though, is meditation every day.

You do not need perfection to grow; mental toughness starts with showing up to yourself in kind ways on difficult days. In the words of writer Anne Lamott: “Almost everything will work again if you unplug it for a few minutes, including you.”

So, if you feel inclined and motivated to take the challenge, remember that the best goals will be ones that will help you feel stronger, happier, and more at peace with yourself.

Xoxo,

Meredith <3