75 Hard is a strict 75-day program in which any missed task sends you back to day one. 75 Soft is the name given to looser spin-offs, with fewer or easier daily tasks and, in most versions, no restart. Choose by how much structure you can keep without harming your health, work or relationships: strict rules suit people who already have the time and base fitness, while a softer set suits most beginners.
What each one is
75 Hard. The program's official information page, published on Andy Frisella's website, calls it "a transformative mental toughness program" and says it is not a fitness challenge. The same page opens with a disclaimer advising you to consult a physician or other health care professional before starting it or any fitness program (official 75 Hard page). It runs for 75 days.
75 Soft. The name is used by many different people for easier versions. We could not find a single primary source that defines "75 Soft", so treat any rule list, including the ones below, as a commonly shared version rather than an official standard.
The detailed rules of both vary by who is writing. The list below describes commonly shared versions, not an authoritative text. If you want to follow 75 Hard exactly, read the program's own page first and use its wording, not a summary from a stranger.
Side by side: commonly shared versions
| 75 Hard (commonly shared) | 75 Soft (commonly shared) | |
|---|---|---|
| Length | 75 days | 75 days, sometimes shorter |
| Exercise | Often described as two workouts a day | Often one workout a day |
| Food | Often a set diet with no cheat meals | Often "eat well", a flexible rule |
| Alcohol | Often none | Often none or limited |
| Water | A large daily amount | A smaller target |
| Reading | A few pages daily | A few pages daily |
| Photos | Often a daily progress photo | Optional or dropped |
| If you miss a day | Often restart at day 1 | Often continue or repeat the day |
| Aim | Mental toughness | Consistency |
Treat the table as a map of the usual differences. Check any version before you commit, and adjust anything physical to your body.
The restart rule is the real divide
The most important difference is what happens after a miss.
- Restart from day one. The stakes feel high, which some people find motivating. The cost is that a single missed task on day 60 erases weeks of effort, and the all-or-nothing frame can lead people to quit entirely.
- Continue or repeat the day. Mistakes become information. You lose a day, not the whole run. This favours finishing, which matters more than looking tough.
If you know you are an "all or nothing" thinker, the restart rule may hurt more than help. If you drift without stakes, a restart rule may give you the edge you need. Know yourself and pick on purpose. For why this happens, see why you can't stick to habits.
Who should choose which
| Your situation | Better fit | Why |
|---|---|---|
| New to regular exercise | 75 Soft or a custom list | Less load, lower injury and burnout risk |
| Shift work, caring duties, long commute | 75 Soft or shorter | A rigid daily load will break |
| Already train most days and want a test | 75 Hard, with medical sign-off if unsure | The load may fit your base |
| Easily discouraged by failure | 75 Soft, no restart | One miss will not end the run |
| Motivated by clear stakes | 75 Hard or a soft list with a restart rule | Consequences add pull |
| Recovering from illness, injury or an eating disorder | Neither without professional advice | Strict food or exercise rules can be harmful |
| Want to try something first | A 30-day habit challenge | A shorter, lower-risk test |
This table is a rough guide, not medical advice.
Risks to weigh
- Overtraining and injury. Daily workouts without rest can be too much for some bodies.
- Rigid food rules. Strict diets can feed unhealthy patterns for some people. If you have a history of disordered eating, talk to a professional before any challenge with food rules.
- Time cost. Check honestly whether you have the hours. A challenge that costs your sleep is a bad trade.
- Social cost. Rules can clash with family meals, travel or celebrations.
- Shame. If you fail, the story "I can't finish anything" is worse than the missed day.
If a rule hurts your health or relationships, change it. The challenge exists for you, not the other way around.
A third option: build your own 75
You do not have to choose between the two. A custom 75-day plan keeps what works and drops the rest.
- Pick four to five tasks. Include a body habit, a mind habit and a people or outing habit.
- Set a floor. Each task has a tiny version that counts on a bad day.
- Pick the miss rule beforehand. For example: "If I miss one day, I repeat it. If I miss three in a row, I review the plan."
- Choose a check-in. Once a week, ask what is working.
- Schedule rest. One lighter day a week is a fair design choice.
Examples of tasks that are not about physical toughness: read ten pages, write three lines in a journal, call one person, do one small thing alone that makes you a little nervous. The 75 Soft challenge guide has a sample list and phases, and the how to build habits guide explains why a small floor helps.
How to decide in five minutes
Answer yes or no:
- Do I have around two hours free every day for a month and more?
- Is my health fine for daily exercise?
- Will I treat a miss as data, not as proof I failed?
- Do I have a plan for travel, illness and family events?
- Am I doing it for my reasons, not to prove something online?
If you answered no to any of the first four, start with a softer or custom list. If you answered no to the fifth, wait.
Tools and tracking
Whatever you choose, track simply: a paper checklist or a habit app. If you want a comparison of apps, see the best habit apps list. The tracker is less important than a clear daily list and a plan for bad days. For the mindset side, read self discipline vs motivation.
Where Solo Era fits
Solo Era is an iPhone app for practising doing things alone. If your 75-day list includes a social or outing habit, the weekly mission gives you a place to begin each week, and the app keeps a weekly streak and before-and-after nervousness ratings. It does not provide fitness, diet or health plans. Free to download. A subscription is required to start missions.
Solo Era for iPhone
Add one small outing to your 75 days
Use Solo Era's weekly mission as the "do one thing alone" line on your list, and keep your weekly streak going.
FAQ
Is 75 Soft an official program?
We found no single official source for 75 Soft. It is a name used by many people for easier variants. Always check which rules a particular version uses.
Which is harder, 75 Soft or 75 Hard?
75 Hard is generally described as harder: more daily tasks, stricter diet and a full restart on a miss. 75 Soft is lighter but still takes 75 days of consistency.
Can I start 75 Soft and move to 75 Hard?
You can, if your health and schedule allow it. Many people finish a softer run first to learn what they can sustain. Talk to a doctor before large changes in exercise or diet.
What happens if I miss a day in 75 Soft?
Most commonly shared versions let you continue or repeat the day. Decide your rule before you start and write it down.
Is either challenge safe for everyone?
No. The 75 Hard page itself advises consulting a physician before starting. People with medical conditions, injuries or a history of disordered eating should get professional advice first.
Solo Era for iPhone
Try it with Solo Era
Solo Era gives you one realistic mission a week, records how nervous you felt before and after, and keeps a photo journal of what you did. An iPhone app. A subscription is required to start missions; any free trial depends on the offer and eligibility shown in the app.
