Every year, extreme fitness challenges cycle back into the spotlight, convincing people that suffering equals success. 75 HARD isn’t new, but it’s still making the rounds, pulling in more people who believe they need to go to extremes to see results.
Its creator claims it’s a “mental toughness challenge”—not a fitness, nutrition, or weight loss program. But considering three out of the five core rules revolve around fitness and nutrition, that claim doesn’t hold much weight.
What’s more? The person behind it isn’t a certified trainer, dietitian, or mental health professional—credentials that matter when you’re telling people how to push their bodies and minds. Instead, his qualifications amount to “20 years of real-life experience.” Interesting.
We’ll be blunt: This program isn’t just “not for everyone.” It’s not for most.
Let’s break it down.
???? Rule #1: Follow a Diet—No Alcohol or ‘Cheats’ Allowed
The problem? There are zero guidelines on what kind of diet to follow. What does “a diet” even mean?
For some, that could be a balanced, protein-rich plan. For others, it could mean drastic restriction. The problem isn’t following a plan—it’s the all-or-nothing mindset attached to it. If you eat even one piece of candy on Day 74, you fail and start over.
This isn’t teaching nutrition; it’s reinforcing guilt, restriction, and binge cycles. A real approach to nutrition focuses on sustainability, education, and long-term progress—not fear of failure over a single food choice.
???? Rule #2: Two 45-Minute Workouts a Day—One Must Be Outside
Exercise is important—but 90 minutes a day, every single day, without rest or flexibility? That’s a recipe for burnout and injury.
- This rule doesn’t account for injuries, fitness levels, or recovery.
- There’s no guidance on what kind of training is safe or effective.
- And forcing outdoor workouts no matter the conditions? Let’s be real—training outside in a Tennessee heat wave or freezing rain isn’t about “mental toughness.” It’s about poor programming.
At Penance Gym, we believe in smart training. More isn’t always better. Progress happens with strategic effort, not exhaustion.
???? Rule #3: Drink a Gallon of Water Per Day
Hydration is crucial, but drinking 128 ounces a day isn’t right for everyone.
Water needs vary based on body size, activity level, and even climate. Forcing a gallon daily, regardless of individual needs, can actually lead to mineral depletion—especially for people training hard.
???? Rule #4: Take a Progress Photo Every Day
Wait…this isn’t about aesthetics, right?
The challenge claims it’s about “mental toughness”, but daily progress photos suggest otherwise. The focus on visuals contradicts the idea that strength, endurance, and mindset should be the priority.
Tracking progress is great—but healthy progress isn’t always visible in a photo.
???? Rule #5: Read 10 Pages of a Book
Finally, a rule that’s not about training or nutrition. We’ll give credit here—reading can build discipline and self-improvement. But it doesn’t need to be forced into a rigid program that punishes failure.
The Bigger Problem: Extreme Fitness Challenges Don’t Build Sustainable Strength
At Penance Gym, we value consistency and smart training—not extremes.
There’s undeniable value in discipline, but the all-or-nothing approach of 75 HARD misses the mark. No flexibility, no room for individual needs, and no sustainable plan beyond the 75-day window.
If you’re looking for real results that last beyond 75 days, here’s a better approach:
✔ Follow a nutrition plan that fits your lifestyle—no “cheats” required.
✔ Train with purpose, not punishment.
✔ Prioritize recovery, because strength is built when you rest.
✔ Build habits that fit your life, not just a temporary challenge.
More isn’t better. Smart, consistent effort wins every time.
If you’re ready to train with a clear, sustainable plan, we’re here to help. Let’s build strength for life—not just 75 days.