As the New Year kicks off, a social media trend called the 75 Hard Challenge is catching on with people who want a real test of discipline.
Launched in 2019 by entrepreneur and podcaster Andy Frisella, the program promises not just physical transformation but a test of mental toughness, requiring participants to follow a strict set of daily rules for 75 consecutive days.
While fans praise its ability to build discipline and focus, experts warn that its intensity may not be suitable for everyone.
What is the 75 Hard Challenge?
The 75 Hard Challenge is a 75-day program designed to test both mental toughness and physical discipline.
According to its official website, it is described as a “transformative mental toughness program” that has the power to “change your life.”
Participants must follow five strict daily rules: stick to a diet with no cheat meals or alcohol, complete two 45-minute workouts (one outdoors), drink a gallon of water, take a daily progress photo, and read at least 10 pages of a personal development book.
If a participant misses any of these tasks, they must restart from day one. The challenge is popular on social media for its promise of physical transformation and mental toughness.
Although the overall structure of the challenge is strict, there is some flexibility within the rules.
Participants can choose their own diet or nutrition plan, tailoring it to their personal health and lifestyle.
Similarly, they can select their preferred workouts and reading material.
Which celebrities have done it?
The 75 Hard Challenge has attracted widespread attention on social media and even drawn in a handful of celebrities.
In January 2023, singer Joanna “JoJo” Levesque shared on Instagram that she was starting the program.
Seven days into the program, JoJo admitted she was feeling apprehensive about completing it. “I’m definitely worried that I’ll cop out and not make it. That I’ll prioritize my comfort over this commitment and it’ll be yet another thing I’ve tried and not finished,” she wrote on social media.
Despite her concerns, she said that it was precisely that challenge that drew her to the 75 Hard program. “But it’s THAT EXACT FEELING that compelled me to say YES when I heard about 75 Hard. I’m enjoying shifting my priorities around right now and I’m grateful I have the flexibility to do so.”
Presenter and comedian Paddy McGuinness also completed the 75-day program, posting his transformation results online and praising the effort despite its difficulty.
Paddy McGuinness’ body transformation
Other public figures have shared their success stories as well.
Madison LeCroy, known from American reality show Southern Charm, shared her meals and experiences on social media before announcing her pregnancy, giving followers a glimpse into the demanding routine.
Clint Lowery, guitarist for the band Sevendust, posted transformation photos of his wife after she finished the challenge.
What do experts say about it?
Fitness experts acknowledge that the 75 Hard Challenge can help instil discipline, structure, and focus, potentially leading to physical transformation and stronger habits.
However, they caution that its extreme rules, strict dieting without cheat meals, two 45-minute workouts daily, mandatory gallon-long water intake, and daily progress tracking carry significant risks.
Registered nutritionist Robbie Puddick at digital health and weight‑loss programme Second Nature warns that such intensity can promote unhealthy relationships with food and exercise, increase stress, and cause burnout.
The strict water consumption may also affect electrolyte balance, leading to fatigue or nausea.
Experts generally advise approaching the challenge with caution and suggest more sustainable alternatives, like gradual exercise increases and balanced dietary changes, which foster long-term health without the pressure of extreme rules.
While the challenge may offer short-term motivation and discipline, its risks often outweigh the benefits, especially for teenagers or those prone to disordered habits. Sustainable, personalised routines are recommended over viral fitness trends.