The 6 rules of the “75 Hard Challenge” – and what’s problematic about them (2024)

As of: April 3, 2024, 7:33 p.m

By: Alexandra Grauvogl

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The 75 Hard Challenge pushes participants to their limits – physically and mentally. © IMAGO / Zoonar II

The result is impressive body transformations and brutal mental strength: Find out who is behind the “75 Hard Program”, what rules must be followed to successfully master the challenge, and what risks the challenge entails.

Around 1.5 million entries can be found under the hashtag #75hard on the social media platform Instagram. People mostly post before and after photos of amazing body transformations. What is behind this – as the name suggests – tough challenge?

This is how the idea of ​​the “75 Hard Program” came about

Andy Frisella is an entrepreneur, podcaster and CEO of a nutritional supplement company. In 2019 he launched the “75 Hard Program”. This is not a fitness challenge, as the program's website states, but rather a "transformative mental strength program."

Frisella was inspired to develop the “75 Hard Challenge” by a conversation with triathlon legend James “Iron Cowboy” Lawrence. The Canadian completed 100 Ironman events in 100 consecutive days. Lawrence explained to Frisella that to develop mental strength, you have to consciously put yourself in uncomfortable situations outside your comfort zone. This is probably where Frisella’s promise comes from: “75 Hard” is an “Ironman for the brain”.

Also interesting: Jonas Deichmann wants to run 120 Ironmans in 120 days - even Frodeno thinks he's crazy

How does the “75 Hard Program” work?

After you have registered on the website with your email address, you will receive an email explaining the next steps in detail. Participation in the “75 Hard Program” is free. Which doesn't mean it's free. On the one hand, you will have to invest blood, sweat and tears (some perhaps just proverbial). On the other hand, real personal development - physically, but above all mentally - awaits everyone who takes on the challenge.

Push-ups for professionals – training plan as PDF

Do you want to take on a tough fitness challenge? Then download our 8-week training plan “100 push-ups in a row” as a PDF for free.

To do this, you must register once with our login service USER.ID.

100 push-ups in a row – the training plan for 8 weeks © IMAGO/David Munoz

The 6 rules of “75 Hard”

The rules of the “75 Hard Program” are clearly defined. For a period of

75 consecutive days,

participants in the program must

complete

the following tasks every day :

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It is not allowed to make changes to the program. If a daily goal is not achieved, the challenge must

be started

again

. Frisella warns in the welcome email: "You will be tempted to change things a little to suit you and your 'special lifestyle'." But that is exactly the root of all problems in life.

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“75 Hard Program”: That’s what it should do

With the above rules, the “75 Hard Program” aims to optimize various aspects of personality. It is intended to strengthen self-confidence, self-worth and self-respect, stamina, resilience, strength and courage.

Logically, after 75 days of the program you have read at least 750 pages, established a healthy eating routine, ensured adequate fluid intake and can track physical changes through the daily progress photos.

By the way, the visual transformation of the inventor through “75 Hard” looks like this:

Possible risks of the “75 Hard Challenge”

Despite all the euphoria surrounding possible positive life changes, such a radical challenge obviously also carries risks. Even the inventor Frisella warns urgently to seek medical advice before starting the program to clarify whether there is anything against accepting the challenge from a health perspective.

In particular, beginners in sports and people with previous illnesses should coordinate a suitable sports program in detail and only change their diet in consultation with a doctor. Even people in psychological states of emergency should not undertake such a stressful challenge on their own or without accompaniment in order to avoid aggravation of their own condition.

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Challenges of this type always carry the risk that participants will develop the wrong ambition and, for example, continue training even though they are in pain or sick - just to avoid having to stop. This in turn increases the risk of injuries, chronic complaints or serious illnesses.

This is what a fitness expert says about “75 Hard Challenge”

Kerstin Brückner is a personal trainer and Hyrox professional athlete. “I love challenges. And progress photos are good too,” says the Aschaffenburg resident in an interview with “Ippen Media”. But she follows up with a big but: “75 days?! That's been a very long time. This could definitely be overwhelming, especially for beginners.” Also considering that so many things have to be considered at the same time. The inventor justifies the 75 days by saying that the usually recommended 21 days to establish a new habit is not enough.

It’s nice that the diet can be “individual,” Brückner continues. “But alcohol and cheat meals are not allowed. And if I forbid myself something, of course I'm even more hungry for it." With a challenge lasting 75 days, this can be difficult and also demotivating. “Especially if you develop a kind of craving because you forbid yourself something.”

The meaning behind the daily requirement to drink 3.8 liters of water is also not entirely clear. “An average adult should drink approximately 2.8 to 3 liters. Of course, that also depends on the sport. But almost 4 liters of water is a lot, maybe too much,” says Kerstin Brückner.

The sparse information conveyed in the welcome email to the “75 Hard Program” leaves a lot open. “Why does training have to take place outside and what should the other training look like? And what kind of book should it be that I should read – and why?” asks Brückner. You probably have to start with #75Hard without understanding all the background and learn through experience as the challenge progresses.

The experienced trainer finds it more dangerous that the “75 Hard Challenge” encourages “people to put themselves under too much pressure and then after a short time it can swing in a different direction: frustration!” Depending on how that is As training looks like, incorrect training could also result in mistakes or injuries. “The moment you stick to a diet and increase your training at the same time, health problems can arise,” explains Kerstin Brückner.

She therefore advises not to put too much pressure on yourself, not to want to change everything at once and to start with individual things one at a time. It also makes sense to be accompanied during such a challenge: “Two training sessions are good. Also pay attention to your diet. But is there anyone looking over it? That makes a challenge like this better than simply imitating something that’s on the internet.”