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75 Soft Challenge: A sustainable version of the 75 Hard Challenge for your well-being

The 75 Soft Challenge is a modified version of the 75 Hard Challenge for overall wellness. Know all about how to follow it.
View All Images A woman exercising as part of the 75 Soft Challenge
Know the rules of the 75 Soft Challenge. Image courtesy: Freepik
Natalia Ningthoujam Published: 22 Apr 2024, 14:20 pm IST
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A fitness enthusiast always likes to challenge herself or himself. One way to do it is by taking up the 75 Hard Challenge, which involves strict rules that you need to follow for 75 days without taking breaks. Right from following a diet of your choice while avoiding alcohol and cheat meals to exercising for 45 minutes two times a day, the 75 Hard Challenge can put a lot of pressure on you. But if you are just trying to pick up healthy habits and the 75 Hard Challenge is too much for you, go for the 75 Soft Challenge.

What is the 75 Soft Challenge?

The 75 Soft Challenge is a more gentle version of the intense 75 Hard Challenge, designed to make healthy habits more attainable and sustainable for beginners and those seeking a less rigid approach, says fitness expert Raj Karkera. It is about prioritising consistency over perfection, encouraging people to embrace sustainable changes rather than extremely rigid restrictions when it comes to fitness.

A woman drinking water as part of the 75 Soft Challenge
Drinking three litres of water is a rule of the 75 Soft Challenge. Image courtesy: Freepik

What are the rules of the 75 Soft Challenge?

The rules of the 75 Soft Challenge include eating healthy in general, and avoiding alcohol except for social occasions. You need to exercise for 45 minutes in a day, but there is one day kept for active recovery in a week. Other rules are having three liters of water every day, and reading 10 pages of book of your choice each day.

How is the 75 Soft Challenge different from the 75 Hard challenge?

While both the challenges are meant to improve your physical and mental health, the 75 Hard Challenge is rigid when it comes to its rules. There are no breaks or rest days for 75 days. The 75 Soft Challenge, on the other hand, is more flexible on diet, exercise, and lifestyle.

  • In the modified version, you need to exercise for only 45 minutes once in a day and you get one active rest day per week. For the 75 Hard Challenge, you need to do two 45-minute exercises with at least one of them being outdoors. Since there is flexibility in the 75 Soft Challenge, it makes it more sustainable in the long term, says the expert.
  • There is also a slight difference in water consumption rule. The amount of water you should have in the 75 Soft Challenge is 3 litre in a day. It is not just drinking plain water, but you can have foods with water content too. It is much easier to do compared to drinking 1 gallon of water or nearly 4 litre every day.
  • In the 75 Hard Challenge, taking a progress picture is one of the rules. In its gentler version, you don’t have to take daily progress pictures.

What are the health benefits of the 75 Soft challenge?

The health benefits of the 75 Soft challenge include:

  • Improved hydration
  • Regular exercise
  • Balanced nutrition
  • Mental stimulation through reading

They all contribute to overall well-being, says Karkera.

There may be a few side effects of the 75 Soft Challenge such as headaches from increased water consumption and unusually frequent urination. Also, there is a risk of injury if you do not listen to your body.

How to start the 75 Soft challenge?

To start the 75 Soft challenge, begin by familiarising yourself with the rules.

1. Exercise

Dedicate 45 minutes each day to physical activity, with the flexibility to choose activities that resonate with you. It can be cardio, weightlifting, yoga, or other forms of movement. Incorporating one day of active rest per week allows for muscle recovery and rejuvenation.

2. Nutrition

Before deciding your meals, define what “eating well” means for you. Does it involve incorporating more fruits and vegetables or having a balanced diet? Is it just about setting boundaries around your indulgences? Also, limit alcohol consumption to social occasions, fostering mindful drinking habits that align with your health goals.


Keep an idea of your risk of weight-related issues.

Check BMI
A woman confused between healthy and unhealthy foods
Eat well to nail the 75 Soft Challenge. Image courtesy: Freepik

3. Hydration

Coming to hydration, consume at least 3 liters of water daily. You can buy a marked water bottle to track your intake and turn hydration breaks into opportunities for social interaction or brief movement breaks.

4. Mental stimulation

Read 10 pages of any book each day. Choose a book that inspires and engages you. It can be fiction, non-fiction, or poetry. Just establish a consistent reading routine that fits into your schedule. Set realistic goals that go well with your aspirations and capabilities. Be flexible and willing to adjust the 75 Soft Challenge to suit your needs to prevent overexertion or burnout.

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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