What to Know About the 75 Soft Challenge Before Trying It

In the age of social media, it’s hard to escape the buzz surrounding the “75 Hard” challenge. This rigorous fitness and lifestyle challenge has garnered a devoted following, with individuals from all walks of life strapping on their sneakers and diving in. While the allure of this challenge is undeniable, its stringent rules and demanding requirements may not make it the ideal choice for beginners or those seeking a more balanced approach to wellness. In this article, we explore the 75 Hard challenge, its limitations for beginners, and introduce an alternative – “75 Soft” – designed to provide a more flexible and accommodating path to developing healthy habits.

The Rules of 75 Hard

At first glance, the 75 Hard challenge appears straightforward, consisting of the following rules:

1. Complete two daily workouts, each lasting 45 minutes, with one being outdoors.
2. Consume a gallon of water daily.
3. Commit to a specific diet with no alcohol or cheat meals.
4. Read 10 pages per day of a non-fiction book.
5. Capture a daily progress photo.
6. If you fail to meet any of these rules on a given day, you must restart the challenge from day one.

While these rules may seem admirable for promoting discipline and self-improvement, they pose significant challenges for beginners, especially concerning fitness and habit formation.

Fitness experts like Cicely Berkey, CPT, highlight the potential pitfalls for beginners attempting the 75 Hard challenge. Going from minimal exercise to a demanding routine of 90 minutes per day without rest days can lead to muscle fatigue and injury. Rest and recovery days are essential for newcomers to fitness to prevent overexertion and promote safe progress.

Moreover, it’s not just the workout elements that can prove daunting for beginners. Celina Vitocruz, CPT, underscores the challenge’s inherent flaw in attempting to incorporate numerous habits and lifestyle changes simultaneously. Sustainable change, she argues, is better achieved by focusing on one habit at a time.

Introducing “75 Soft”: A Kinder, Gentler Challenge

Recognizing the need for a more beginner-friendly alternative to 75 Hard, “75 Soft” emerges as a practical solution. This modified challenge retains the core principles of discipline and healthy routines while offering a more flexible and accommodating framework.

The rules for 75 Soft are less strict and include:

1. Maintain a balanced diet with occasional alcohol consumption during social occasions.
2. Engage in a 45-minute daily workout, with one day of active recovery each week.
3. Consume three liters of water daily.
4. Read 10 pages of any book daily.
5. Unlike 75 Hard, there is no requirement to restart the challenge if you miss a day.

One of the standout advantages of 75 Soft is the element of grace it extends to participants. Unlike 75 Hard, there is no rule dictating a reset to day one if you happen to falter. This absence of punitive measures can significantly reduce the fear of failure and its potential impact on mental health. Vitocruz underscores how this approach fosters a healthier relationship with fitness, nutrition, and overall wellness, emphasizing that a bad day does not necessitate starting over.

Berkey also praises the flexibility offered by 75 Soft, making it suitable for individuals juggling multiple responsibilities, such as working two jobs or serving as primary caregivers in their families. This adaptability allows participants to build sustainable habits while navigating life’s complexities, including social events and celebrations.

Another key aspect of 75 Soft is its consideration of the risk factors present in 75 Hard, particularly the potential for overuse injuries. The requirement for two 45-minute workouts per day can be unsafe, especially for individuals unaccustomed to such activity. In contrast, 75 Soft’s emphasis on balance and recovery aligns better with the principles of safe and sustainable exercise.

Balancing Wellness with “75 Soft”

For those seeking to cultivate healthier habits without the pressure and rigidity of extreme challenges, 75 Soft presents an appealing alternative. It encourages a balanced approach to wellness and fosters a more forgiving attitude toward setbacks. Vitocruz notes that 75 Soft serves as a framework to guide participants while allowing room for accommodations, such as enjoying occasional social drinks.

Berkey emphasizes the importance of maintaining balance in one’s life, making healthy choices without sacrificing the ability to savor special moments with friends and family. Rather than adhering to strict, all-encompassing programs, she advises individuals to assess the level of commitment required and ensure it aligns with their lifestyle.

Ultimately, the most effective fitness or health challenge is one that can be consistently integrated into one’s life. Overly strict programs can hinder long-term adherence, and preparation is key. Berkey recommends evaluating the commitment level of a program and whether it necessitates significant changes in daily routines and meal preparation.

In the words of Vitocruz, the pursuit of becoming healthier and happier versions of ourselves calls for a gentler, more sustainable approach. While challenges like 75 Hard have their merits, they may not be the best fit for everyone, especially beginners. “75 Soft” offers an alternative path, inviting individuals to embrace healthier habits at their own pace and fostering a balanced approach to wellness. When selecting a fitness or health challenge, the goal should always be long-term success and well-being, and sometimes, that journey begins with a softer touch.

The idea behind “75 Soft” is to promote a sustainable and realistic approach to self-improvement. It encourages individuals to set achievable goals and gradually build healthier habits over time. This can be particularly beneficial for those who may feel overwhelmed by the intensity of challenges like 75 Hard, which can be demanding and potentially lead to burnout.

By opting for a “75 Soft” approach, individuals can focus on making incremental changes to their lifestyle, whether it’s incorporating more nutritious foods, increasing physical activity, or prioritizing self-care. These small, consistent steps can lead to significant improvements in health and well-being over the long term, without the pressure of adhering to strict and often unsustainable regimens.

Ultimately, the choice between “75 Hard” and “75 Soft” should be based on individual needs, preferences, and readiness. What’s most important is recognizing that the path to a healthier and happier life is not one-size-fits-all. By selecting a challenge or approach that aligns with your current circumstances and goals, you increase your chances of sustainable success and overall well-being, which is the ultimate aim of any self-improvement journey.