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75 Soft Challenge: The Viral Wellness Trend Explained

Are you feeling overwhelmed by the countless fitness influencers on social media promoting extreme workouts and diets that seem unattainable? Are you tired of feeling like the only way to achieve health success is by running a marathon barefoot like David Goggins? Fear not, because we’ve come across a new and exciting wellness trend that’s taking over TikTok. It’s called the 75 Soft Challenge, and it’s all about developing healthy habits with some straightforward rules that everyone can follow, no matter your fitness level.

What is the 75 Soft Challenge?

In the past couple of years, you may have come across the 75 Hard Challenge on your TikTok feed. This challenge was created by Andy Frisella, an author and supplement company owner, in 2019. It’s a 75-day routine of intense discipline and work involving multiple workouts a day, zero alcohol, zero cheat meals, and reading only non-fiction books (Sounds fun, right?)  However, some individuals have expressed concerns about its potentially hazardous and extreme regulations, which could prompt people to make unhealthy choices.

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Thankfully, there’s a kinder, gentler alternative: the 75 Soft Challenge. The Pohhu Experience, a lifestyle website, was responsible for creating it, but the TikTok trend was inspired by Stephen Gallagher, also known as @StephenGFitness, on the video-sharing platform. It still has rules and guidelines that must be followed for 75 days, but it’s designed to help you build healthy habits without being too extreme. Think of it as the chill cousin of the hard challenge. With the 75 Soft Challenge, the aim is that you can boost your mental health and discipline without feeling like you’re in boot camp.

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What are the 75 Soft Challenge Rules?

There are four main rules for the 75 Soft Challenge that have been simplified to facilitate the development of a consistent and healthy routine over a period of 75 days. These rules are as follows:

  1. Consume healthy food and only indulge in alcohol on social occasions.
  2. Exercise for 45 minutes every day for 75 consecutive days. One day each week is reserved for active recovery.
  3. Drink at least three litres of water per day.
  4. Read a minimum of 10 pages from any book each day.

An important note: Yes, you’re allowed to drink alcohol on social occasions during the 75 Soft challenge.

Why it’s ‘Easier’ than the 75 Hard Challenge

The 75 Hard Challenge seems like it was designed by a sadistic personal trainer with a love for punishment. The rules are intense: participants must adhere to a strict diet (with no guidance on what that means), abstain from alcohol entirely, complete two gruelling 45-minute workouts every day (one of which must be done outside, no matter the weather), drink 4.5 litres of water a day, read ten pages of inspirational non-fiction, and take a daily photo of their body. It’s no surprise that many people are questioning the safety and sanity of this challenge. And the focus on daily photos and physical appearance suggests that weight loss and body transformation are at the forefront of the challenge rather than well-being.

In contrast, the 75 Soft Challenge is a more reasonable approach to building healthy habits. It still encourages daily movement but also incorporates active rest, so you don’t have to push yourself to the brink every day. And instead of completely abstaining from alcohol, the challenge suggests limiting your intake to social occasions. Regarding food, the 75 Soft Challenge is more flexible than its rigid counterpart. The soft challenge simply asks that you “eat well”, – which can mean different things to different people. The idea is to focus on consuming nutrient-dense foods and avoid heavily processed junk food.

Why Should You Try the 75 Soft Challenge?

The 75 Soft Challenge provides a more reasonable approach to building healthy habits compared to its extreme sibling. It emphasizes the importance of daily movement, promoting better eating habits, and including a daily reading component to enhance physical health, mental clarity, and overall well-being. By following these guidelines, you could improve your lifestyle in a sustainable and balanced way without pushing yourself to the limit. So if you’re looking for a challenge that can help you build healthier habits and behaviour, the 75 Soft Challenge is definitely worth considering.

Printable 75 Soft Challenge

75 Soft Challenge
Image: Getty Images

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