I’ve done the 75 Soft Challenge more times than I can count. My first round was in 2021, and I’ve completed it roughly once a year since then.
Right now I’m running it with a Facebook group of 3,500 women, mostly over 40, and watching the same thing happen every single time: when you do all the habits each day, you see real results.
I’ve lost weight, toned up, learned new things, and supported my nervous system every single round. And I did it without the rigidity of 75 Hard. That program triggered disordered eating patterns and pushed me to exercise without enough recovery or sleep. That is not health. That is punishment.
If you want a challenge that works with your body instead of against it, you are in the right place.
In this guide you’ll find:
- The 75 Soft Challenge rules
- How it compares to 75 Hard
- What I noticed after doing it multiple times
- A free printable checklist
- Tips for actually finishing all 75 days
- Answers to the most common questions
Sign up for free trackers + access to our private Facebook community here!
What Is the 75 Soft Challenge?
The 75 Soft Challenge is a flexible 75-day wellness challenge designed to help you build sustainable healthy habits without the rigid rules of 75 Hard. Participants focus on balanced eating, regular exercise, hydration, personal growth, and consistency rather than perfection.
We developed this version six years ago based on habit-building research and our combined experience as certified personal trainers and nutrition coaches. We have spent more than 15 years helping women build healthier routines, and one thing we have learned is that sustainable habits almost always outperform extreme ones. We even own 75soft.com, so yes, this one is the original.
If you’d benefit from additional trackers, recipe ideas, meal planners, and more — you may also like our 75 Soft Book! It’s available as an instant download. Get 50% off with code READER.
First, Let’s Talk About 75 Hard
We first heard about Andy Frisella’s 75 Hard extreme challenge in 2020. The free “transformational mental toughness program” includes 6 rigid rules to follow for 75 days straight. The creator is a podcast host with no medical background we could find, and the rules reflect that.
The 6 Daily Rules for 75 Hard
- Follow a diet and consume no alcohol
- Complete two 45-minute workouts, one must be outside
- Eat no cheat meals
- Take a daily progress photo
- Drink 1 gallon of water
- Read 10 pages of a personal development book (audiobooks don’t count)
Miss even one rule on any day? You start back at Day 1.
Can I Modify 75 Hard?
No. According to the creator, you cannot modify any part of the challenge. If you don’t hit all 6 rules 100%, it’s back to Day 1.
Most dietitians, personal trainers, and therapists would tell you this is too extreme. For me personally, the rigidity of 75 Hard triggered disordered eating patterns and pushed me to exercise without adequate recovery or sleep. That is the opposite of what a healthy challenge should do.
If you read that and thought “uh, no thanks!” — you are our people.
Cue the 75 Soft Challenge!
75 Soft Challenge Rules
- Choose foods that fuel your body properly 90% of the time
- Work out 4 times a week for at least 30 minutes
- Take a photo on Day 1 and Day 75
- Drink half your body weight in ounces of water per day
- Pray or meditate for 5 or more minutes a day
- Read or listen to 10 minutes of personal development a day
We like BODi workouts if you are exercising at home.
Why These Rules?
We did not choose these rules at random. Each one is grounded in habit-building principles and practical guidance from nutrition and fitness professionals.
Why four workouts instead of seven? Because recovery is part of getting healthier. Most major health organizations recommend around 150 minutes of moderate exercise per week, so four 30 to 45 minute sessions is both realistic and evidence-based. You will actually show up for it, which is the only thing that matters.
Why 90/10 nutrition instead of no cheat meals? Because an all-or-nothing approach to food is a fast track to guilt, restriction, and giving up. Eating well 90% of the time leaves room for real life and still gets you results.
The goal is not to create the hardest 75 days of your life. It is to create habits you will still be practicing 75 weeks from now.
What I’ve Noticed After Doing This Multiple Times
Every single round, without fail, here is what changes for me:
- More consistent energy throughout the day
- Better hydration (it is remarkable how much this affects everything else)
- Improved sleep
- More confidence
- Stronger workout habits that actually stick
- A healthier relationship with food, without guilt or starting over
The women in our Facebook group report the same things. At 3,500 members strong, we have seen this challenge change the way women approach their health, especially women over 40 who are done with extreme approaches that leave them exhausted.
How Do You Do a 75 Soft Challenge?
You start by picking a date and committing to the six daily habits above for 75 days. Unlike 75 Hard, you do not start over if you miss a day — you just get back on track the next day and keep going. Progress always beats perfection here.
We recommend downloading the checklist below to keep yourself accountable and joining our free Facebook community so you have support along the way.
Why We Created Our Own 75 Soft Challenge
We’ve been in the wellness space for 15 years and earned our certifications as nutrition coaches and personal trainers. We’ve coached thousands of people through healthier lifestyles.
One thing we’ve learned? Extreme plans rarely create lasting habits. That’s why we created our version of the 75 Soft Challenge — and why we’ve kept coming back to it ourselves year after year.
75 Soft Challenge Checklist
The 75 Soft Challenge Checklist was designed based on feedback from nutrition experts and personal trainers.
These rules are designed to give structure to your days so you can progress toward your goals without the all-or-nothing pressure of 75 Hard.
If you break one of these rules on Day 15, get back on track on Day 16!
Click Here for a Printable Version of the 75 Soft Challenge Checklist
We hope this checklist motivates and empowers you instead of making you feel like a slave to an internet challenge.
Want more trackers? Check out our 75 Soft Challenge Book! Get 50% off with code READER.
Quick 75 Soft Challenge Tracker
More 75 Soft Trackers
If you’re looking for additional trackers or a completely digital option, check out our 75 Soft Spreadsheets! They are easy to use and update daily.
With the 75 Soft Trackers you get a digital habit tracker, to do list, body measurement tracker, meal planner, personal development guide, workout planner, goal progression system, and a gratitude tracker.
Join the Free 75 Soft Community
Sign up below to get free trackers and access to our private Facebook community of 3,500 women doing 75 Soft together!
Sign up for the free support group and all the details here!
75 Soft Challenge FAQ
Is the 75 Soft Challenge official?
No, and that is actually a good thing. We created this version six years ago and own 75soft.com. There is no single official version floating around online, but this is the one we personally use and have coached thousands of women through using our certifications in personal training and nutrition coaching.
Can beginners do the 75 Soft Challenge?
Absolutely. It is actually perfect for beginners because it focuses on small, doable daily habits you can customize for your dietary needs and fitness level. You are not locked into a specific diet or a specific workout program.
Can I lose weight doing 75 Soft?
Yes. Because the challenge includes both a nutrition component and an exercise component, you should see weight loss if that is a goal for you. Most of the women in our group do, alongside other changes like better energy, improved sleep, and more confidence.
What happens if I miss a day?
Unlike 75 Hard, you do not start over. You get back on track the next day and keep going within your 75 days. Consistency over time matters far more than perfection on any single day.
Can I drink alcohol on 75 Soft?
Yes, in moderation. We suggest limiting it to 1 to 2 drinks per week so it fits within your 90/10 nutrition approach. An occasional drink is not going to derail you — just be honest with yourself about whether alcohol is supporting or working against your goals during the challenge.
Is 75 Soft better than 75 Hard?
For most people, yes. 75 Soft is more doable, which means you are far more likely to actually finish it and carry those habits forward into real life. The point of a challenge is not to survive 75 days. It is to come out the other side with habits that stick — and that is exactly what 75 Soft is built for.
Is 75 Soft good for women over 40?
It is one of our favorites for this season of life. The challenge is flexible enough to work around hormonal changes, recovery needs, and a busy schedule, while still giving you enough structure to see real results. Our Facebook community is full of women over 40 who have done multiple rounds.
Additional 75 Soft Resources
After several challengers asked, we put together a 75 Soft Book with 50 pages of helpful ideas including weekly and daily trackers, meal planners, personal development ideas, how to pick a workout you actually enjoy, and easy recipes your whole family will love. Get 50% off with code READER.
Diet Ideas
- 9 Week SIMPLE Meal Plan for You & Your Family
- What Is Clean Eating? Tips, Meal Plans and Recipes
- Our favorite diet book: Joy Bauer’s 90/10 Diet
Workouts
- We love BODi workouts for exercising at home
- Our favorites: LIIFT4 and Barre Blend
Personal Development
- Born to Win by Zig Ziglar
- The Slight Edge by Jeff Olson
- Boundaries by Henry Cloud
- Morning Routine System to Maximize Your Time
Sign up for free trackers and access to our private 75 Soft Facebook community here!
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