Can Tiktok's '75 Soft Challenge' Fitness Trend Help You Lose Weight?

The 75 Soft Challenge may help lower stress and anxiety and promote healthy weight management. Me 3645 Studio/Getty Images

• Proponents of the “75 Soft Challenge” on TikTok say it’s a more doable alternative to the “75 Hard” program.
• Its requirements are similar, but more flexibility is built into the plan. With 75 Hard, one workout must be done outdoors regardless of weather conditions.
• Despite its name, experts say 75 Soft can help promote weight loss. It may also lower feelings of stress and anxiety.
• Consistency is more important than intensity when it comes to making improvements to your health.

You’ve probably heard about the 75 Hard, a hardcore self-improvement program created by Andy Frisella, CEO of the supplement company 1st Phorm.

This plan lays out five “critical” self-improvement tasks that participants must complete every day for 75 days:

• Follow a nutrition plan with no cheating or alcohol.
• Do two 45-minute workouts.
• Drink a gallon of water.
• Read 10 pages of an educational or self-improvement book.
• Take a progress picture.

However, the strictness of the program can make it difficult for people who are new to exercise and healthy eating, making them likely to quit before they achieve their goals.

As a result, a more doable personal development trend called the 75 Soft Challenge has taken over TikTok.

Find out what the 75 Soft Challenge entails and how it could help promote weight loss, despite its “softer” focus.

What is the 75 Soft Challenge?

“The 75 Soft Challenge is based on the 75 Hard challenge — just with modified rules,” said Ronny Garcia, CPT, personal training manager at Blink Fitness.

As with the 75 Hard, the 75 Soft Challenge involves lifestyle changes over 75 days. It also asks participants to eat a healthy diet like the 75 Hard. However, it is more relaxed and allows for alcohol use on social occasions, Garcia said.

Additionally, individuals must exercise for 45 minutes per day, but there is no second workout required. An active rest day is also built into each week’s schedule, Garcia explained.

The water requirements have been loosened a bit. Those following the 75 Soft Challenge should drink 3 liters of water per day versus the gallon required in the 75 Hard.

The requirement to read 10 pages per day remains the same, he said.

Garcia added that the 75 Soft Challenge is not as restrictive as the 75 Hard, which requires a strict diet with no cheat meals or alcohol and two daily exercise sessions, one of which is outdoors.

It also doesn’t have the same requirement to restart the entire challenge if any daily tasks are missed. “The emphasis of the 75 Soft Challenge is still on consistency, self-discipline, and personal growth,” he explained, “but with more room for individualization and adaptability to different lifestyles and fitness levels.”

75 Soft Challenge may promote weight loss

Given the word “soft” in its name, you might think that the 75 Soft Challenge won’t help you achieve your weight loss goals.

However, Garcia noted that there are several benefits to be gained from following the plan.

“Engaging in daily physical activity will increase the individual’s overall health and fitness, leading to improvements in muscle strength and endurance,” he said.

Additionally, daily physical activity paired with a healthy diet can help with weight management. Good hydration is also essential for maintaining metabolism and digestion, he noted.

Garcia added that the 75 Soft Challenge can also help you in other ways.

“Following the guidelines of the challenge requires a high level of self-discipline,” he said. “By adhering to these habits, participants can develop stronger self-discipline, which can then translate into other areas in their lives.”

Garcia further spoke about the benefits of regular exercise in reducing stress and anxiety, adding that reading can also help promote relaxation.

“As individuals progress through the challenge, they gain a sense of accomplishment in their abilities, which can positively impact overall confidence levels,” said Garcia.

How to get started with the 75 Soft Challenge

Alexa Duckworth-Briggs, a certified running coach at We Run, said the 75 Hard program is for anyone who is looking to build healthy habits but doesn’t have the time or desire to commit to a more rigid program.

“To get started with 75 Soft you need to define your personal weight loss and fitness goals first,” she said.

Duckworth-Briggs added you should be more mindful about what you eat. “Set daily protein and fiber goals and focus on adding nutritious foods to your diet,” she said.

Setting reminders or using a marked water bottle makes it easy to track your water consumption, Duckworth-Briggs noted.

“Then choose a book you’re excited about and set a fixed time to read 10 pages every day,” she said.

When it comes to exercise, she advises choosing a variety and doing things that you enjoy. Also, taking classes with friends can help you maintain motivation.

“Remember, 75 Soft is all about the fact that long-term consistency is better than short-term intensity,” Duckworth-Briggs said.

Takeaway

The 75 Soft Challenge is a more doable alternative to the 75 Hard program.

While it still asks people to make consistent lifestyle changes over 75 days, it is more flexible and allows for occasional alcohol. It also relaxes the requirements for exercise and water consumption.

However, while it is not as strict as the 75 Hard program, it can be beneficial in helping you meet your self-improvement goals, including weight loss.

Experts say that long-term consistency is preferable to short-term intensity when it comes to improving your health.