'I Took on the 75 Hard Challenge and Packed on 5kg of Muscle, but Was It worth It?'
If you've made it onto 'FitTok', the health and fitness community on social media platform TikTok, it's likely that you've watched an influencer take on the 75 Hard challenge.
The fitness and nutrition challenge has been circulating on the app since March 2019 and has since amassed hundreds of millions of views on hashtags #75Hard and #75HardChallenge. Its popularity is undeniable, but what actually is the challenge, who created it and is it safe?
Our writer, Tom Ward, took on the challenge to find out for himself. This is what he found out.
What is 75 Hard?
‘Fitness phenomenon Andy Frisella came up with the concept in 2019,’ explains Morgan. The programme lasts for 75 consecutive days, during which you’ll smash two 45-minute workouts (one of which must be outside), eat a healthy diet of your own choosing, down 3.8L of water and read 10 pages of a book each and every day. Mess it up, skip a day or phone in sick and you start again from day one. It’s not for the faint of heart.
What Are the Health Benefits?
It gives you a rigid plan – maybe a little too rigid at times. I completed the challenge after spending ages lacking direction in my workouts and not seeing the results I wanted. At 34,
I thought I could do with a hand. All in all, it was great to at least try to be disciplined. I packed on 5kg of muscle and looked visibly slimmer by the end. Morgan agrees that there are some benefits to the programme. ‘A structured diet helps people pay closer attention to their nutrition, and exercising twice a day can increase cardiovascular fitness, build muscle strength and enhance your mood due to endorphin release,’ he says.
Is it Good for Weight Loss?
It’d be hard to work out this much and not lose weight. I dropped about 8kg. It wasn’t all fat; the water helped to flush stored water weight – and I definitely wasn’t drinking enough before. (Be wary of hyponatraemia, ie, low sodium levels in the blood as a result of over-hydration.)
The type of workouts will also have an impact, Morgan adds. Walking for 90 minutes a day is great but won’t leave you as shredded as regular HIIT sessions.
Is It Safe?
The problem with challenges like this is how strict they are. I certainly felt bad if I missed workouts and ended up doing a few really late at night or early in the morning. If I’m being honest, having to fit them in did stress me out. I do think following 75 Hard may be an unhealthily obsessive approach, but it did teach me discipline to keep moving forwards – even if I’ve relaxed a little now. ‘The lack of rest days, combined with two daily workouts, might increase the risk of injury or burnout, especially among the fitness novices this is designed for,’ warns Morgan.
Should I Do It?
‘It depends on your goals and if you’re committed enough to take on such a rigorous routine,’ says Morgan. ‘If you’re looking for a way to develop mental toughness and are already in good physical shape, it could be a powerful tool for personal growth. Otherwise, opt for a less demanding routine.’ As for whether I would do it again? No!
Is There an Alternative?
If 75 Hard sounds like a slog, Morgan recommends 75 Soft, which allows recovery days, reduced water intake and more dietary flexibility. This, I can endorse.
The Rules of 75 Hard
Follow a diet with no cheat meals or alcohol
Do two 45-minute workouts per day (one must be outdoors)
Drink 1 gallon of water per day (that’s 3.8L)
Read 10 pages of a non-fiction or self-improvement book
Take a daily progress picture.
If any task is missed, the challenge resets to day one.
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