75 Soft Challenge Fitness Trend (Alternative to 75 Hard Challenge)

Stephen Gallagher, a TikTok creator, and influencer who goes by stephengfitness, has motivated people to attempt a new version of the 75 Hard challenge that he calls 75 Soft.

75 soft challenge

In 2021, the 75 Hard challenge took social media by storm. Created by entrepreneur Andy Frisella, the hardcore daily routine was said to help participants “take complete control of their lives.”

The 75 Soft Challenge is a popular TikTok challenge that started in 2022. It offers an accessible alternative to the more dangerous 75 hard challenge.

If you have tried the 75 hard challenge before, leave us a comment and let us know if you were successful!

Whichever challenge you choose, we hope you’ll be able to make it to the end of the 75 days with health and wellness at the forefront of your decisions.

75 Soft Challenge Rules

The 75 Soft Challenge is an alternative to the original 75 Hard Challenge that was created by Stephen Gallagher of @StephenGFitness on TikTok. This new version has four rules and is designed to be more accessible to a wider range of people.

The 75 Soft challenge incorporates four rules:

  • For 75 days, work out for 45 minutes every day with one day of active recovery.
  • Eat healthily and only drink alcohol on social occasions, if at all.
  • Drink three liters of water a day. (not quite a gallon of water)
  • Improve yourself by reading at least 10 pages of any book, but they recommend a self-help book.

75 Hard Challenge Rules

While countless fans of the program have taken to social media to share their results after doing the 75-day challenge, others have questioned its potentially dangerous and extreme ‘rules’ that could trigger many into making unhealthy decisions.

Follow these five basic rules to complete the 75 Hard challenge:

  1. You must commit to a diet with 0 cheat days and abstain from any alcohol consumption.
  2. Do two 45-minute workouts a day. One has to be outside.
  3. Drink a gallon of water every day.
  4. Read 10 pages of a motivational nonfiction book every day.
  5. Take a progress picture of yourself every day.

Can you Follow the Rules of the 75?

Strong woman

It’s important to form healthy habits, the point of the challenge is to perform healthy habits for 75 days so that the practice is more easily adopted into everyday life.

Whether you choose the 75 Hard or 75 Soft challenge, it’s important that you make sure that you are taking care of yourself and listening to what your body needs. As with any challenge, it is important to make sure that you have consulted a physician before you begin.

As the name suggests the 75 Hard Challenge is difficult and not for the faint of heart. It is an extreme physical and mental challenge. It may be potentially dangerous and extreme, but if you are up for it, it can be a great way to push yourself and really test your limits.

Before starting this challenge it is important to make sure that you are prepared both mentally and physically.

Unhealthy decisions will only hurt you in the long run. On the other hand, if you are looking for a more accessible version of the challenge with fewer restrictions, the 75 Soft Challenge might be a better option.

There Is No Easy 75 Day Challenge

Nothing worth having comes easy
Nothing worth having comes easy

When you commit to creating new lifestyle changes, it’s gonna be hard! When extreme lifestyle changes include two 45 minute workouts a day, strength and discipline are a must. Even with far less restrictions inspired by Stephen Gallagher, 75 days of anything can be a challenge.

The 75 Soft challenge encourages participants to stick to some healthy habits that if followed consistently can make a difference in their life. The challenge encourages participants to move

Is the 75 soft challenge more realistic?

For some, a challenge like the 75 hard may be too much to handle, but with its less extreme rules that are easier to manage daily, the 75 Soft Challenge allows people to take care of their body without feeling overwhelmed. This version also encourages people to stick to some healthy habits during the challenge and develop good practices that can be continued after the challenge is finished.

What Are the Differences Between 75 Hard and 75 Soft?

  • The 75 Soft Challenge is a lighter challenge version of the popular 75 Hard Challenge.
  • The 75 Soft challenge includes more achievable steps, whereas 75 Hard is more about changing your body.
  • While the 75 Hard makes you follow a diet with no alcohol and no cheat meals the 75 Soft allows for some cheat days as long as you are eating healthy meals overall.
  • The 75 Soft allows for some alcohol rather than removing it completely.
  • On 75 Soft you only work out once a day instead of twice.

If the 75 Hard challenge sounds too restrictive, consider giving 75 Soft a go. It might help you to focus on your health.

Key Takeaways

We cannot become what we want by remaining what we are

The 75 Hard Challenge is a wellness challenge that has gone viral due to its strict rules regarding “mental toughness”.

The 75-day program requires participants to commit to a difficult diet, zero alcohol consumption, two exercise sessions per day, and reading 10 pages of inspirational non-fiction daily.

Health experts see 75 Hard’s strenuous exercise requirements as potentially harmful, saying the challenge doesn’t factor in rest days, injuries, or the resources it takes to realistically fit in two 45-minute workout sessions daily.

The Alternative 75 Soft Challenge

Stephen Gallagher recently came up with a TikTok version of the popular 75 Soft Challenge, which entails eating nutritiously and working out for 45 minutes each day. This challenge can still be very effective if participants go into it with the right attitude.

Both programs’ main goal is to encourage participants to move their body everyday, and include a variety of food groups that help them become more fit.

What to Consider Before Starting the 75 Soft Challenge

While the 75 Soft Challenge provides people with a plan to reach their health goals, some dietitians are concerned about the broad suggestion to “eat well.” According to dietitian Cara Harbstreet, eating well varies from person to person and the challenge can be changed to cater to anyone.

Everything You Need To Know (at a glance)


day 1/75 soft challenge starting, can’t wait to do daily little vlogs and posts through this challenge (: #75softchallenge #gymgirls #DidYouYawn #girlswholift

♬ original sound – Stephen Gallagher

Day 1/75! Will be posting everyday to hold myself accountable. Follow for the journey #75softchallenge #75soft #75softday1 #75hard #fitnessjourney

♬ original sound – Stephen Gallagher

One 45-minute workout a day, every day for 75 days

The 75 Soft Challenge is a simple 75-day program that requires one 45-minute workout a day for 75 days. There are no specific requirements for your workouts, but one day a week must be dedicated to active rest.

Eat well and only drink alcohol socially, if any

The 75 Soft program requires you to eat healthy, whatever you deem acceptable when eating. You decide if you are actually on track.

The 75 Soft Challenge allows alcohol, but only on social occasions. Drinking every day or weekend, even if only socially, can have negative effects and derail your goals for the 75 Soft Challenge.

Drink three liters of water a day

75 Soft Challenge requires you to drink 3 liters of water daily instead of 1 gallon, making it more accessible to many.

The 75 Soft Challenge rule states that you must drink three liters of water per day. Powders are allowed, but I recommend drinking plain water.

Read 10 pages of any book, though self-improvement is preferred

The 75 Soft Challenge requires you to read ten pages of any book every day. It is also a rule reinforcing daily time management and prioritization.

This variation of the 75-Day Challenge requires you to read 10 pages a day. You can read any book, but self-help or self-improvement books are recommended.

The 75 Hard Challenge

The Hard 75 Challenge requires a lot of time management and leaves little room for a social life. However, the higher the amount of effort and energy required is likely to lead to high levels of goals reached and results achieved.

The Soft 75-Day Challenge

The rules are a bit more relaxed than the hard version, but it’s still got a lot of great benefits to those who go through it. The challenge also incorporates active rest differing from the 75 hard.

Despite the lighter name and modified rules, the 75 Soft challenge takes a lot of physical action and mental toughness.


The 75 Soft Challenge is an effective alternative that will help users to stick a healthy routine. Unlike the 75 hard challenge, users can enjoy the idea of taking daily fitness more seriously without killing themselves in the process. If you are thinking of taking the 75 to improve your life in general, try taking the soft 75 first. It’s a great alternative to the 75 hard challenge and you can always upgrade at a later date if you feel confident you can do so.

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