75 Medium Challenge: The Balanced 75-Day Fitness Transformation
The 75 Medium Challenge is a more flexible version of the 75 Hard program, focusing on balanced fitness, nutrition, and mental wellness for 75 days without extreme restrictions. Designed for those who want structure without burnout, this challenge helps build sustainable, healthy habits.
If you’ve heard about 75 Hard but found it too intense, the 75 Medium Challenge might be your perfect middle ground. Let’s break down everything you need to know—from rules to results.
Summary: The 75 Medium Challenge is a less rigid, yet more sustainable alternative to the 75 Hard Challenge.
Why the 75-Medium Challenge Is Gaining Popularity
The original 75 Hard program was created by Andy Frisella. It is known for its strict rules. Participants must do two workouts each day. They must follow a strict diet with no cheat meals. Alcohol is also not allowed. While effective, many people struggle to maintain such intensity over the long term.
The 75 Medium Challenge modifies these rules to be more realistic while still delivering results. It’s ideal for:
✔ Busy professionals who can’t commit to two workouts a day
✔ Fitness beginners easing into a structured routine
✔ Those who want balance without extreme restrictions
Summary: 75 Medium is trending because it’s more adaptable than 75 Hard while still promoting discipline.
75 Medium Challenge Rules (Compared to 75 Hard & 75 Soft)
Here’s how the three versions stack up:
| Rule | 75 Hard | 75 Medium | 75 Soft |
|---|---|---|---|
| Workouts per day | 2 (45 mins each) | 1 (45 mins) | 1 (45 mins) |
| Diet | Strict, no cheats | Balanced, 1 cheat meal/week | Flexible, mindful eating |
| Alcohol | None | Moderate (if desired) | Allowed in moderation |
| Water intake | 1 gallon daily | Half gallon+ | Hydration focus |
| Progress photos | Daily | Weekly | Optional |
| Mental task | 10 pages of nonfiction | 5 pages or a podcast | Personal development |
Summary: 75 Medium strikes a balance between Hard’s intensity and Soft’s flexibility.
How to Crush the 75 Medium Challenge
1. Customize Your Workouts
- Mix strength training, yoga, and walking
- Aim for 45 mins daily (vs. 2x in 75 Hard)
2. Follow a Sustainable Diet
- No extreme restrictions
- Example: 80% whole foods, 20% flexibility
3. Stay Accountable
- Use a habit tracker or journal
- Join online communities for motivation
4. Prioritize Recovery
- Stretch, hydrate, and sleep 7–9 hours nightly
Summary: Success comes from consistency, not perfection.
Benefits of the 75-Medium Challenge
Builds discipline without burnout
Improves fitness & mental clarity
Encourages long-term habit change
Reduces pressure around food/drinks
Summary: This challenge is designed for real life, not just a temporary fix.
75 Medium vs. Other Challenges: Which Is Right for You?
| Challenge | Best For | Difficulty |
|---|---|---|
| 75 Hard | Those wanting extreme discipline | ⭐⭐⭐⭐⭐ |
| 75 Medium | Balanced, sustainable change | ⭐⭐⭐☆ |
| 75 Soft | Gentle habit-building | ⭐⭐☆☆ |
Summary: Choose based on your lifestyle and goals.
Final Thoughts: Is the 75-Medium Challenge Worth It?
If you want structure without rigidity, the 75 Medium Challenge is a fantastic way to build healthier habits. Unlike 75 Hard, it’s designed to fit into your life, not take it over.
Ready to start? Pick a date, commit for 75 days, and track your progress!
Which version of the 75-day challenge appeals to you? Share in the comments!
What are the 75 Medium challenge rules?
Do one workout each day for 45 minutes.
Follow a balanced diet.
Drink alcohol in moderation, if you choose to.
Take weekly progress photos.
Complete a mental task, like reading or listening to a podcast
What are the 75 Soft challenge rules?
1 daily workout, mindful eating, optional alcohol, hydration focus, and personal development tasks.
How long is 75 Medium?
75 days—same duration as 75 Hard/Soft, but with more flexibility.
Is there an app for 75 Medium?
No official app, but habit trackers like Habitica or Done work well.
