The 75 Soft Challenge is a fun and easy way to improve your health and habits. It helps you get stronger, eat better, drink water, and read more. It’s simple and flexible.

To start, you need to exercise for 45 minutes a day, five days a week. You can walk, stretch, or do any activity you enjoy. This helps keep your body healthy and active.

Drinking water is important, too. You should drink half your body weight in ounces. For example, if you weigh 100 pounds, drink 50 ounces of water each day.

Eating healthy foods is another part of the challenge. Focus on foods like fruits, vegetables, and lean meats. This helps you feel good and gives you energy to keep going each day.

Reading at least 10 pages of a book every day is part of the challenge too. It helps your brain grow and learn new things. Stick to these habits for 75 days to see great results!

What is the 75 Soft Challenge?

The 75 Soft Challenge is a less rigid, more beginner-friendly version of the 75 Hard Challenge, which was created by Andy Frisella, a successful entrepreneur, podcaster, and fitness enthusiast. While the 75 Hard Challenge involves a more intense regimen with strict rules, the 75 Soft Challenge is meant to cater to people who want to improve their lives in a sustainable and more adaptable way.

The 75 Soft Challenge still aims to help individuals develop better mental toughness, fitness, and healthier habits, but it’s designed to be less overwhelming. It’s an excellent way to develop discipline, increase physical activity, and enhance mental focus, all while making it accessible to a wider range of people.

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Key Guidelines of the 75 Soft Challenge

The 75 Soft Challenge includes several key elements, each designed to create lasting change in the mind and body. Here’s a breakdown of the rules for the challenge:

1. Exercise for 45 minutes per day (5 days a week):
   • You need to work out for a minimum of 45 minutes a day, but you can take two rest days each week.
   • The challenge encourages a variety of physical activities, so you’re not restricted to just one form of exercise.
   • Workouts can range from a brisk walk, yoga, cycling, to strength training, or even a combination of activities. The focus should be on consistency and movement, rather than intensity.
2. Drink half your body weight in ounces of water:
   • Staying hydrated is key to overall health and well-being.
   • For example, if you weigh 150 pounds, you should aim to drink 75 ounces of water each day.
   • This helps improve digestion, skin health, energy levels, and supports fat loss.
3. Follow a healthy eating plan:
   • The 75 Soft Challenge encourages following a healthy diet plan that works for your specific goals. Unlike the 75 Hard challenge, which requires no flexibility with food choices, the 75 Soft challenge allows a little more leniency.
   • The idea is to make better food choices, cutting out processed foods and sugary treats, while focusing on whole, nutritious foods like vegetables, fruits, lean proteins, and healthy fats.
4. Read 10 pages of a book (self-improvement or non-fiction):
   • Personal growth is just as important as physical health, and reading is an essential part of this.
   • You’re required to read at least 10 pages of a non-fiction book or one that fosters personal development. This encourages learning and growth while helping you stay focused and motivated.
5. Take a daily progress photo:
   • The progress photo serves as a visual reminder of your transformation.
   • It’s not about aesthetics, but rather tracking your progress over time. It keeps you accountable and can help boost your confidence as you begin to notice positive changes in your body and mindset.

How to Start the 75 Soft Challenge?

Starting the 75 Soft Challenge is straightforward, but it requires preparation, mindset, and dedication. Here’s a step-by-step guide to help you get started:

1. Define Your Why

Before you embark on the challenge, it’s important to define your motivations. Ask yourself why you want to take part in the 75 Soft Challenge. Are you looking to improve your fitness? Do you want to boost your mental toughness? Or maybe you want to build a more disciplined lifestyle? Understanding your “why” will provide you with a strong sense of purpose that will keep you going throughout the challenge.

2. Set Realistic Goals

While the challenge has defined rules, it’s important to set realistic, personal goals for yourself. Understand your current fitness level and what’s manageable for you. If you’ve been sedentary, 45 minutes of exercise every day might feel like a lot at first. You can begin by modifying the intensity and duration of the workouts and gradually work your way up.

3. Plan Your Meals

Take time to plan your meals and snacks in advance. The goal is to focus on eating nutrient-dense, wholesome foods. Make sure your grocery shopping reflects these choices so that you’re set up for success. Meal prepping for the week is a good strategy to stay on track and avoid unhealthy temptations.

4. Create a Reading List

Choose the books that you want to read during the challenge. Ideally, these should be books that help with self-improvement, productivity, or personal development. Create a reading schedule that fits into your daily routine and keeps you engaged.

5. Track Your Progress

The 75 Soft Challenge encourages tracking your daily activities. Keep a journal or use an app to monitor your workouts, meals, hydration, reading, and progress photos. Tracking will help you stay accountable and allow you to notice any improvements over time.

6. Stay Flexible

While consistency is key, it’s important to allow for some flexibility. The 75 Soft Challenge is designed to be more adaptable, so if something comes up (like an unexpected event or busy day), you can adjust without feeling like you’ve failed. Remember that this is about building sustainable habits, not perfection.

7. Join a Support System

Many people find that joining a community, whether online or in person, helps them stay motivated. There are plenty of Facebook groups, TikTok communities, and online forums where participants share their experiences, provide encouragement, and exchange tips.

Benefits of the 75 Soft Challenge

The 75 Soft Challenge provides numerous benefits that can extend well beyond the duration of the 75 days. These benefits include:

• Increased Fitness: Regular exercise improves cardiovascular health, strength, flexibility, and overall well-being.
• Better Hydration: Drinking more water helps with digestion, skin health, energy levels, and mental clarity.
• Improved Eating Habits: Focusing on healthy, nutritious foods improves overall health and helps with weight management.
• Mental Growth: Reading daily promotes continuous learning and boosts cognitive function.
• Accountability: Taking progress photos and journaling daily activities keeps you accountable and motivates you to stay on track.

Why the 75 Soft Challenge is Popular?

The popularity of the 75 Soft Challenge can be attributed to its balanced approach to fitness and self-improvement. Unlike extreme challenges that might be difficult for beginners to keep up with, the 75 Soft Challenge is accessible to most people, allowing them to focus on consistency rather than intensity. It also recognizes that life can be unpredictable, and it offers flexibility in how you approach the rules. People who take part in this challenge often report feeling more confident, healthier, and mentally sharper at the end of the 75 days.

How does the 75 Soft Challenge work?

The 75 Soft Challenge works by incorporating five key habits into your daily routine for 75 days. These habits are designed to improve both your physical and mental health, promote self-discipline, and help build long-lasting, positive changes in your lifestyle. While the challenge is based on the more intense 75 Hard Challenge, it is structured in a way that is more approachable and flexible, making it easier for a wider audience to participate.

Here’s how the 75 Soft Challenge works, step by step:

1. Exercise for 45 Minutes per Day (5 Days a Week)

The first rule is to exercise for 45 minutes each day, but you’re allowed two rest days during the week. The exercise doesn’t have to be intense or specific—this challenge encourages movement, whether it’s through walking, yoga, swimming, cycling, or any other physical activity you enjoy. The goal is to build consistency and improve your fitness level over time.

You can decide the type of exercise that suits your body and goals. For example:

• Low-intensity exercises like walking or stretching are acceptable.
• Strength training or higher-intensity workouts can also be part of your daily routine if you’re aiming for more fitness progress.

The key is to remain active for at least 45 minutes each day on five days of the week, which means you get two rest days for recovery.

2. Drink Half Your Body Weight in Ounces of Water

Hydration plays a crucial role in both physical and mental performance, which is why staying hydrated is one of the core aspects of the challenge. Every day, you are required to drink a specific amount of water, calculated based on half of your body weight in ounces.

For example:

• If you weigh 160 pounds, you would need to drink 80 ounces of water every day.

This helps improve digestion, boosts energy levels, supports skin health, and aids in fat loss. It also encourages a habit of being mindful about what you’re drinking daily—aiming to avoid sugary drinks or sodas and focusing on water as your main source of hydration.

3. Follow a Healthy Eating Plan

Unlike the 75 Hard Challenge, which has a strict rule about eating with no cheat days, the 75 Soft Challenge offers more flexibility when it comes to food. However, the challenge does require that you follow a healthy eating plan. This means cutting out processed foods, sugary snacks, and focusing on whole foods. Your meals should consist of:

• Fruits and vegetables
• Lean proteins like chicken, fish, or plant-based alternatives
• Healthy fats such as avocado, nuts, seeds, and olive oil
• Whole grains and fiber-rich foods

The idea is to prioritize nourishing your body with nutrient-dense foods while staying away from overly processed or junk food. There’s no need for strict calorie counting, but the goal is to make healthier food choices and avoid overindulgence.

4. Read 10 Pages of a Self-Improvement Book

The 75 Soft Challenge places significant value on mental growth, which is why reading is part of the challenge. Every day, you are required to read at least 10 pages of a self-improvement or non-fiction book. This can be a book focused on personal development, productivity, leadership, or any other topic that helps you grow mentally.

By reading daily, you’re not only expanding your knowledge but also reinforcing habits of discipline and focus. Some popular books for the challenge could include:

• Atomic Habits by James Clear
• The Power of Now by Eckhart Tolle
• Mindset by Carol S. Dweck

The goal is to make this daily habit a part of your routine, helping to sharpen your mind and broaden your perspective.

5. Take a Daily Progress Photo

The fifth rule of the 75 Soft Challenge involves taking a daily progress photo of yourself. The idea behind this is not to focus solely on aesthetics but to visually track your journey over the course of the 75 days. These photos act as reminders of how far you’ve come and help boost your motivation.

The progress photo helps you stay accountable and reminds you of your commitment. Over time, you’ll be able to see subtle changes in your body and gain a sense of accomplishment as the challenge progresses.

How Does the 75 Soft Challenge Work Overall?

In summary, the 75 Soft Challenge focuses on building sustainable habits in the areas of fitness, nutrition, hydration, mental growth, and personal discipline. It requires consistency over a period of 75 days, and although it’s designed to be more flexible than the 75 Hard Challenge, it still demands effort, dedication, and a willingness to improve.

Participants of the challenge are encouraged to:

• Set realistic, personal goals
• Follow a routine that includes daily exercise, hydration, healthy eating, reading, and tracking progress through photos
• Allow some flexibility to adjust as needed, especially in terms of food choices or rest days
• Stay motivated and consistent over 75 days to build long-term positive habits

Unlike extreme challenges that push individuals to their limits, the 75 Soft Challenge focuses on gradual improvement and long-term sustainability. By focusing on consistency, healthy habits, and personal development, it provides an achievable roadmap to becoming your best self.Final Thoughts

The 75 Soft Challenge offers a unique and manageable way to work on both physical and mental growth. Whether you’re new to fitness, looking to form better habits, or seeking a more structured way to improve your life, the 75 Soft Challenge provides a step-by-step guide to get started and stay on track. By setting realistic goals, staying consistent, and being mindful of your progress, you can see positive transformations over the course of 75 days that will carry into your long-term lifestyle. So, are you ready to take the challenge?

Does the 75 Soft Challenge work, and is it safe?

The 75 Soft Challenge can work for many people because it helps build healthy habits over time. It focuses on fitness, eating better, drinking water, and reading, which can improve your life.

By following the challenge, you can become more active and improve your health. It encourages daily exercise, which helps make your body stronger. Drinking water also keeps you feeling good.

Eating better food is another key part of the challenge. It helps you feel more energized and improves your mood. Healthy foods like fruits and veggies can make a big difference.

The challenge also focuses on reading self-improvement books. Reading every day helps your brain grow stronger and smarter. It encourages learning, which can make you more successful in life.

The 75 Soft Challenge is safe as long as you listen to your body. If you feel too tired or sick, it’s okay to take rest days. It’s about making steady progress.

Who shouldn’t do the 75 Soft Challenge?

The 75 Soft Challenge may not be suitable for everyone. People with certain medical conditions, such as heart disease, diabetes, or joint problems, should consult a doctor before starting. Exercising without proper guidance can worsen health issues.

Pregnant women or individuals with health concerns should avoid intense exercise routines unless approved by a healthcare professional. The physical demands of the challenge might be too much for those who aren’t cleared for regular exercise.

If you have a history of eating disorders, the challenge’s focus on dieting and daily routines might negatively affect your mental health. It’s important to approach healthy habits gradually and with care.

Beginners who are not used to exercise might find the daily workout requirement overwhelming. Starting with less intense fitness plans before attempting this challenge can help build strength and endurance safely.

Finally, people who prefer a less structured approach to health or fitness may not enjoy the rigidity of the challenge. Flexibility and personal goals are key to finding success in any routine.

Tips to complete the 75 Soft Challenge

Here are some tips to help you successfully complete the 75 Soft Challenge:

1. Start Slow
   If you’re new to exercise, begin with easier activities like walking or light stretching. Gradually increase the intensity as your body gets stronger.
2. Plan Your Meals
   Prepare your meals ahead of time to avoid unhealthy temptations. Focus on balanced meals with fruits, vegetables, and lean proteins to stay energized throughout the challenge.
3. Set a Daily Routine
   Create a schedule for your workouts, reading, and hydration. By sticking to a routine, it becomes easier to complete the challenge each day.
4. Track Your Progress
   Keep a journal or use an app to track your workouts, meals, water intake, and reading. Seeing your progress will keep you motivated and remind you of your goals.
5. Don’t Be Too Hard on Yourself
   If you miss a day or struggle with a certain part of the challenge, don’t give up. Stay consistent and remember that small setbacks don’t define your overall progress.

Takeaway

The 75 Soft Challenge is a great way to build healthy habits and improve both your physical and mental well-being. By focusing on daily exercise, hydration, eating well, reading, and tracking progress, you can achieve long-lasting positive changes. Remember to start slow, plan ahead, and stay consistent.

It’s important to listen to your body and not be too hard on yourself if you face challenges along the way. With dedication, the 75 Soft Challenge can help you become a healthier and more disciplined version of yourself.