75 Hard vs 75 Soft: Which Challenge Should You Do?
75 Hard asks for two 45-minute workouts a day (one outdoors), a strict diet with no alcohol, a gallon of water, 10 pages of non-fiction and a daily photo, and you restart if you miss anything. 75 Soft asks for one workout, sensible eating, 3 liters of water and 10 pages of any book, with no restart.
Updated
The rules side by side
| 75 Hard | 75 Soft | |
|---|---|---|
| Workouts | Two 45-minute workouts, one outdoors | One 45-minute workout |
| Diet | Any structured diet; no cheat meals, no alcohol | Eat well; alcohol only on social occasions |
| Water | 1 gallon (about 3.8 liters) | 3 liters |
| Reading | 10 pages of non-fiction | 10 pages of any book |
| Progress photo | Every day | Not required |
| Rest days | None | Many versions allow one active-recovery day a week |
| Miss something | Restart at day one | No official penalty |
| Who made it | Andy Frisella | Community adaptation; no owner |
How to choose
Choose 75 Hard if you already train regularly, you can protect about two hours a day, and the all-or-nothing restart rule motivates you rather than scares you off. Read the full 75 Hard rules.
Choose 75 Soft if you’re building the habit from scratch, your schedule is unpredictable, or you have tried 75 Hard and restarted more than once. Read the full 75 Soft rules.
A useful test: picture day 40, a work trip and a cold, rainy evening. If you can see yourself doing an outdoor workout anyway, 75 Hard is realistic. If not, 75 Soft will build more lasting habits than a 75 Hard attempt you abandon.
Either way, don’t do it alone
The most common way to fail either challenge is quietly: you skip one evening, nobody notices, and the streak is gone. A partner who sees your progress changes that. In GLIN, both challenges are one-tap templates. You invite a friend, agree on what happens if someone quits, and you each get a notification every time the other logs.
75 HARD is a trademark of Andy Frisella. GLIN is not affiliated with 75 Hard.
Frequently asked questions
Is 75 Soft easier than 75 Hard?
Yes. 75 Soft drops the second workout, the strict diet, the progress photo and the restart rule, and asks for less water. It still takes 75 days of daily effort.
Should I do 75 Soft before 75 Hard?
If you are new to daily training or a strict diet, 75 Soft is a sensible first step. Many people do 75 Soft, then try 75 Hard once the habits stick.
Do you have to restart 75 Soft if you miss a day?
There is no official restart rule for 75 Soft. Decide with your accountability partner before you start what a missed day means.
Can I do 75 Hard or 75 Soft with a friend?
Yes. Both are built-in templates in GLIN. Invite a friend, agree on a stake, and you each get a notification when the other logs.
Challenges mentioned in this guide
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