75 Soft Fitness Challenge: What is it and What are the Benefits?

We’ve all been there when we’ve found ourselves stuck in a health rut. One too many bad habits have crept in and your fitness isn’t quite where you want it to be. That’s often the moment a lot of us turn to social media for a bit of positive inspiration. In this article, we’re taking a deep dive into one of the emerging fitness challenges currently big on TikTok, 75 soft.

When you’re looking to shake up your health routine, you have a few options. The first is to carry on as you are. This is the easy choice, but you know it’s the wrong one. 

The second option is to flip the switch and jump into extreme action. This could be a strict calorie-controlled diet or signing up to a tough workout programme with a body transformation guarantee. This may work, but it’s a short term fix. 

The third option is to take positive action that you can stick with over the long term - this is where you could benefit from the 75 soft fitness challenge. Alasdair Nicoll, personal trainer and expert tutor at The Fitness Group, the UK's leading provider of personal trainer courses, explains what it is and how you can reap the benefits. 

Want to become a personal trainer yourself? The Fitness Group is offering a 10% discount on its range of leading personal training courses - encompassing health, nutrition, fitness, and specialist areas like pre and post-natal and sports massage - when you use the code HUELTFG10. Use this link to browse the nutrition courses available.

What is the 75 soft fitness challenge?

The 75 soft challenge started as a more inclusive version of the 75 hard challenge. If you’ve not heard, 75 hard is a strict mental toughness programme created by Andy Frisella. 

Frisella’s programme requires intense daily habits, such as two 45 minute workouts per day (one has to be outside) and the following of a strict diet. For most, the rules are just too rigid and unrealistic. 

The 75 soft challenge came about as an alternative. It has four main components to follow: 

• Eat well and only drink alcohol on social occasions
• Exercise for 45 minutes daily, with one active recovery day per week
• Drink three litres of water every day
• Read 10 pages of a book

The 75 soft challenge is not so much a fitness or physical challenge as it is a mental one. Sticking to these habits for 75 days is a true test of consistency and patience. While your body may change, the main aim is to push your limits, build confidence and show yourself what’s possible. 

After completing the challenge, the hope is that you can set up a more sustainable routine that lines up with your long-term goals.

Rule comparison: 75 Hard vs 75 Soft

With its strict rules and lack of flexibility, the 75 hard challenge is not for most people. It requires an all-or-nothing commitment and can be overwhelming. But in fairness to the creator, it’s not billed as being for everyone - it’s billed as ‘a transformative mental toughness program’ and an ‘ironman for your brain’. 

Who’s the 75 soft fitness challenge for?

If you don’t want to embark on an ironman for the brain, the 75 soft challenge offers a more balanced approach that’s accessible and realistic, yet still a challenge.

The 75 soft challenge is ideal for beginners, those returning to fitness after a break or anyone looking for a structured routine with flexibility. 

Unlike the more extreme challenges, 75 soft doesn’t demand perfection and can help develop healthy habits without feeling overwhelming. It’s all about trying your best and self-regulation. 

For example, if you happen to miss a day of exercise or fall down with your healthy diet for a day, it doesn’t matter. Dust yourself off and go again the next day. With the 75 hard challenge, you don’t get this lenience. 

Why has the 75 soft fitness challenge become popular?

Over the last few years, we’ve seen a shift towards more balanced health practices. People want routines they can stick with for the long term, rather than short term fads. But at the same time, people also love a challenge. It’s motivating and gives something to aim for. 

It’s clear that people enjoy the challenge’s structure combined with the flexibility it offers. There’s no pressure to restart and make yourself feel terrible if you miss a day, plus you’re allowed a social drink or a cheat meal on special occasions. It makes it feel more like a lifestyle change than a bootcamp. 

At the same time, you feel part of a community of people who are trying to improve their health, both physically and mentally. 

The benefits of the 75 soft fitness challenge

Improved eating habits

The first rule is to ‘eat well and only drink alcohol on social occasions’. The focus on eating well without restrictive rules supports healthier habits in the long run, but it may be a little too vague for some. So, what does this mean exactly?  

For us, it’s about following a balanced diet that includes at least five portions of fruits and vegetables, a good source of protein with each meal and high fibre, whole grain carbohydrate sources to fuel your body. These are the staples that are taught in many nutrition courses.

Although simple, these easy to follow tips will help you hit your daily macronutrient and micronutrient requirements without creating a negative relationship with food. For more information on healthy eating, check out the NHS Eatwell Guide. 

When it comes to diet, you might want to use the challenge to cut back on a specific bad eating habit you’ve formed. For example, getting rid of that daily fizzy drink or mid-week fast food takeaway.

The 75 soft challenge does allow room for the occasional indulgence though, which helps to prevent an unhealthy boom or bust mindset and the cycle of a yo-yo diet. We think this is a healthy, well-balanced, real life approach to take.

Physical fitness improvements

Exercising consistently for 45 minutes a day has been shown to improve cardiovascular health, muscle strength and endurance. The challenge goes way beyond the NHS’ recommendation for 150 minutes of moderate exercise a week, meaning that a lot of people will be pushed out of their comfort zone - and this is a good thing. 

However, it doesn’t mean you have to push yourself to the limit every day. The type of exercise you do is not prescriptive - it’s all down to the participant. You can choose any form of exercise on any given day. This includes cardio, strength training, yoga, martial arts, hill walking, cycling, swimming or whatever form of movement is best for you. The most important thing is that you get it done.  

The challenge also incorporates one active recovery day per week. These sessions are important as they allow the body to repair and rejuvenate. Engaging in a gentle, low-intensity activity, like a 45 minute walk or a stretching session, reduces muscle stiffness, improves circulation and can help prevent injuries by keeping muscles active without overloading them. 

These days also support mental recovery, helping to manage stress and prevent burnout, especially for those new to consistent exercise. 

Mental health and personal growth

The 75 soft challenge isn’t just about physical fitness, it’s about mental fitness too. The reading component of the challenge encourages personal development and growth, which is super beneficial over the long term. 

When you sit down to read, your brain enters a focused, almost meditative state - it zones out and relaxes. Reading is associated with reducing stress, stimulating cognitive function and improving focus by training you to focus on one task, but unfortunately it’s becoming a lost art.

Why not make this part of the challenge something you look forward to each day? Make a nice coffee or tea, settle into a comfortable spot, and enjoy those 10 pages without interruptions. 

Choosing a non-fiction book on self-development or personal health may be especially beneficial for your growth, but any book is allowed. The great thing about this reading habit is that it’s easy to carry forward once the challenge ends.

Hydration benefits

Water is central to every single bodily function. This is why keeping hydrated is so important. 

Drinking three litres of water a day can improve energy levels, physical performance and even sharpen concentration - your brain is 80% water after all. Proper hydration also benefits skin health, digestion and muscle function to help everything work optimally. 

Starting the day with 500ml of water is a great habit to form that can set you up for success. Drinking water first thing in the morning helps rehydrate your body after sleep, kick-starts your metabolism and can even help wake up your digestive system. Morning hydration can also help boost alertness and support mental clarity as you start your day. 

Alongside morning hydration, it’s important to spread out your water intake across the day. This simple practice is a great habit to carry forward long after the challenge ends.

How to get started with the 75 soft fitness challenge

Before you jump straight into the 75 soft challenge, it’s important to start with a little preparation. Here are some key points to consider:

• Choose a range of activities you enjoy - Have a go-to range of exercises you’ll look forward to, so the daily 45 minute commitment feels manageable. 
• Plan your meals - Organising your meals and snacks ahead of time, for example at the start of the week, makes it much easier to stick to a good, healthy balanced diet. 
• Prepare reading materials - Choose a book or two that will resonate with you to keep the daily reading habit interesting.

Is the 75 soft challenge for you?

The 75 soft challenge offers a balanced and practical approach to building lasting health habits. Taking part will help you establish routines that feel rewarding and beneficial for your health, while fitting in with real life.

In our view, any fitness challenge that promotes healthier habits, increased confidence and greater well-being is a step in the right direction. The 75 soft challenge could be the approach that finally sticks for you.