75 Soft: The Sustainable Alternative to Intensity

Viral fitness challenges often promote an “all-or-nothing” mentality that leaves many participants feeling burned out or discouraged. The “75 Hard” challenge became famous for its brutal list of daily requirements, including two workouts a day and strict dietary restrictions. In response to this intensity, a TikTok creator named Stephen Gallagher introduced the “75 Soft” challenge. This modified version prioritizes long-term consistency over short-term suffering, making it a practical wellness plan for people with busy jobs, families, and real-world responsibilities.

The Four Pillars of 75 Soft

The 75 Soft challenge is built on four daily rules. While they are less rigid than the “Hard” version, they still require commitment and discipline. The goal is to build sustainable habits that stick around long after the 75 days are over.

1. Eat Well and Drink Alcohol Only on Social Occasions

Unlike 75 Hard, which demands a specific diet (like Keto or Paleo) and zero alcohol, 75 Soft offers flexibility. The rule is simply to “eat well.” For most participants, this translates to the 80⁄20 rule: eating nutrient-dense, whole foods 80% of the time and enjoying treats 20% of the time.

This rule also addresses social lives. You are not banned from having a glass of wine at a wedding or a beer at a work happy hour. The restriction is on casual, at-home drinking. If you are having a drink, it should be for a social occasion, not just out of habit while watching TV.

2. Train for 45 Minutes Every Day

You must move your body for 45 minutes daily. The key distinction here is the intensity and the setting. 75 Hard requires two 45-minute workouts, and one must be outside regardless of the weather. 75 Soft requires only one 45-minute session.

Furthermore, this session includes active recovery. You do not need to be in the gym lifting heavy weights or running sprints every day. Acceptable activities include:

  • Brisk walking (outdoors or on a treadmill)
  • Yoga or Pilates
  • Swimming
  • Cycling
  • Stretching and mobility work

One day of active recovery per week is highly encouraged to prevent injury and burnout.

3. Drink Three Liters of Water

Hydration is a cornerstone of almost every wellness challenge. 75 Soft specifies three liters of water per day. This is roughly 101 ounces, or about six standard 16.9oz water bottles.

This is slightly less than the gallon (128 ounces) required by 75 Hard, making it much more manageable for the average person’s digestion and bathroom schedule. Proper hydration improves energy levels, skin clarity, and cognitive function.

4. Read 10 Pages of Any Book

Mental fitness is just as important as physical fitness. You must read 10 pages of a book every day. While 75 Hard strictly mandates non-fiction or self-development books, 75 Soft allows you to read fiction.

The goal is to disconnect from screens and engage your brain. Audiobooks generally do not count toward this goal because the intent is to sit down, focus, and read.

75 Soft vs. 75 Hard: A Comparison

It helps to see exactly how the “Soft” version differs from the original program created by Andy Frisella.

75 Hard Requirements:

  • Follow a diet with zero cheat meals.
  • No alcohol.
  • Two 45-minute workouts (one must be outdoors).
  • Drink one gallon of water.
  • Read 10 pages of non-fiction (entrepreneurship/personal growth).
  • Take a daily progress photo.
  • The Kicker: If you miss a single task, you must restart at Day 1.

75 Soft Requirements:

  • Eat well (flexible).
  • Alcohol allowed socially.
  • One 45-minute workout (active recovery allowed).
  • Drink three liters of water.
  • Read 10 pages of any book.
  • No progress photo required (though recommended).
  • The Kicker: If you miss a day, you just keep going. You do not need to restart, though the goal is 75 consecutive days of good habits.

Why "Soft" Leads to Long-Term Success

The psychological barrier to entry for extreme fitness challenges is high. When a program demands perfection, a single slip-up can induce a sense of failure. If someone on 75 Hard eats a cookie on Day 40, they are technically supposed to start over at Day 1. For many, this leads to quitting entirely.

75 Soft operates on the principle of progressive overload for habits. By mastering these four moderate tasks, you build self-trust. You prove to yourself that you can carve out 45 minutes for exercise and drink enough water without upending your entire life.

This approach aligns with behavioral psychology. Small, achievable wins release dopamine, which encourages you to repeat the behavior. Over 2.5 months, these actions stop being “challenges” and simply become your lifestyle.

Sample Daily Routine for 75 Soft

Structuring your day is the best way to ensure you hit all four targets. Here is what a typical day might look like for a participant working a 9-to-5 job:

  • 7:00 AM: Wake up and immediately drink 0.5 liters of water.
  • 8:00 AM: Breakfast focusing on protein and fiber (part of “eating well”).
  • 12:00 PM: Lunch and another 0.5 to 1 liter of water.
  • 5:30 PM: The 45-minute workout. This could be a spin class, a weightlifting session, or a long walk listening to a podcast.
  • 6:30 PM: Finish remaining water intake to avoid waking up in the middle of the night.
  • 7:30 PM: Dinner (mostly whole foods).
  • 9:30 PM: Put the phone away and read 10 pages of a novel.

Essential Gear for the Challenge

You do not need much to start, but a few items can help track your progress:

  1. A 1-Liter Water Bottle: Having a large bottle means you only need to fill it three times a day. Brands like Hydro Flask or Stanley offer durable options that keep water cold.
  2. Habit Tracking App: Apps like Streaks, Habitica, or a simple paper journal help visualize your streak. Checking off the four boxes daily provides a sense of accomplishment.
  3. Kindle or Library Card: Since you will be reading 10 pages daily, you will likely finish 3 to 5 books during the challenge. Having a queue of books ready prevents you from skipping the reading requirement.

Frequently Asked Questions

Can I modify the rules? The 75 Soft challenge is not an official organization or trademarked program like 75 Hard. It is a community-driven challenge. However, modifying the rules too much defeats the purpose. The four pillars listed above are the accepted standard.

Does walking count as a workout? Yes. Walking is one of the best forms of steady-state cardio. As long as the walk is intentional (exercise, not just walking to the fridge) and lasts 45 minutes, it counts.

What happens if I miss a day? In 75 Hard, you must restart. In 75 Soft, the general consensus is to pick up where you left off. The goal is consistency, not perfection. However, if you miss multiple days in a row, you should consider restarting to maintain the integrity of the challenge.

Is 75 Soft effective for weight loss? While weight loss is not the explicit goal, most participants lose weight due to the combination of 45 minutes of daily activity, increased water intake, and restricted alcohol. The “eat well” rule naturally reduces calorie intake for most people.