If you’re looking to level up your workouts, you’ve probably heard of the 75 Hard Program, a 75-day mental and physical challenge designed to improve your discipline as well as building strength and healthy habits.
75 Hard workout was created in 2019 by Andy Frisilla, CEO of 1st Phorm International, a supplement company. However, the name is a bit of a misnomer, he says Dan Polaya certified personal trainer and Everlast coach, because it’s less of an exercise and more of a lifestyle change aimed at building guts.
“This program is not just a workout routine to lose weight or gain muscle, but to create a complete mental transformation and build mental toughness to translate into your everyday life,” Boulay told Bustle.
More specifically, “the concept is to challenge individuals to maintain five specific habits each day for 75 days without missing a single task in a single day,” he says. Josh HonorNASM Certified Personal Trainer at home row And the a step XPRO for Xponential +. These habits include:
- Exercising twice a day for at least 45 minutes. Exercise should be outside.
- Follow any eating plan as long as it excludes alcohol and cheat days.
- Read 10 pages of a self-improvement book or educational book every day.
- Drink a gallon of water every day.
- Take a picture of progress every day.
The goal of the program is to build discipline, commitment, and confidence, he says Kenny Santucci, personal trainer and founder of The Strength Club in New York City. “It’s a transformative mental toughness program, not necessarily a fitness program,” he told Bustle. “They refer to it as a triathlon for your brain. There are exercises involved, but it’s not about the specific training program — it’s about accountability and consistency.”
So, is it worth trying 75 strenuous exercises? Below, fitness pros share the pros and cons of the program, plus whether or not you should give it a try.
Benefits of 75 strenuous exercise
1. It is customizable
If the 75 Hard Program’s instructions are a bit of a mystery to you, there’s a reason for it. “Tasks are left unchecked to allow flexibility in what works for each individual,” Honore explains. “This can help encourage competitors to take the time to determine the types of nutrition and individual workouts that are in their best interest.”
In fact, if you have certain dietary restrictions or a preference for exercise, you can tailor the program to suit those needs.
2. It may help you build habits
Honor says the thirty-day workout challenges are a mainstay in the fitness world. “Short-term motivation doesn’t always translate into long-term habits,” he adds.
On the other hand, the 75 Hard is long enough that it might actually encourage him sustainable habits (Assuming you complete the entire challenge), he says. Indeed, there is research indicating that Building new habits takes about 10 weeks (i.e. 70 days) if you repeat the new behavior daily.
3. It can boost your confidence
Santucci says that finishing the 75 Hard program can improve your confidence, both physically and emotionally. “There are likely physical benefits, but the mental shift and the confidence and discipline you will build will be the real benefits,” he explains. “With all physical tasks, when you realize that you can do it and achieve it, those positive benefits of what you can achieve will flow into the rest of your life.”
Disadvantages of 75 strenuous exercise
1. All consumption can be
However, there are some downsides to consider if you are considering trying 75 strenuous exercises. First and foremost, this program requires serious dedication in and out of the gym, says Santucci.
“It’s a big time commitment, and there are a lot of sacrifices involved. You can’t enjoy the things you would like to enjoy in your normal and social life.” “For example, you can’t drink, you can’t eat processed foods, [and] You need to go on a diet.”
Honor says that this level of commitment isn’t for everyone, and it can actually become passive and unproductive. “Two exercises each day may be great on paper, but someone who misunderstands their abilities can easily be Burnt And they expand themselves too much,” he says. “The pressure to quit the program may backfire in an unhealthy experience. As human beings, we make better use of understanding our individual selves and finding a unique balance in our lifestyle.”
2. May not be sustainable
On a similar note, it can be difficult to stick to the full 75 days given the strict guidelines and time-consuming nature of the program. “While the end results create a self-motivated, disciplined, and thriving individual, the program requires that [self-motivation]Bolay says. “Most people who attempt a difficult 75 often fall and fail because of the lack of support or guidance that goes with it.”
On the one hand, this is the point of the challenge – the idea is that you cannot build mental fortitude without testing your limits. On the other hand, it’s normal to struggle with program limitations, and if it leads to feelings of negativity or inadequacy, it may not be worth it, Honor says.
What to consider
If you want to try the challenge, there are some safety considerations you should be aware of before you get started. First, it is important to understand your current fitness level. Going too hard and too fast can result in overuse injuries. Therefore, despite what the program may advise, it is always best to engage in a challenging exercise routine and prioritize Adequate recovery To keep your body safe.
“In general, I don’t recommend any ‘x number of days’ challenges. I don’t encourage ‘quick impressions’ and temporary discipline, I value education and responsible decision making,” says Honor. “However, I believe that a motivated and fit individual who is looking to tighten up a mental and physical state that is already working well can find some benefits in taking the Hard 75.”
Second, consider whether your current lifestyle is hospitable to a challenge like 75 Hard. For example, “Depending on where you live and the time of year, outdoor workouts It can be more taxing than expected and has to be smartly planned,” Honore says.
His best advice? Work with nutrition and fitness professionals to build safe and sustainable eating and exercise plans.
How can you try 75 strenuous exercises?
If you think the 75 Hard is a safe and potentially beneficial option for you, here’s Honore’s advice on how to get started: “Start with a serious assessment of where you are both physically and mentally, and think about what motivates you to take on that challenge,” he says. “Start with what you have and be conservative with fitness and nutrition. You can always call him in, but getting tired early will make a miserable few weeks.”
Pollay also recommends building a support system to help you face the challenge. “The most successful people are those who surround themselves with a network of like-minded individuals,” he says. “Get a group of friends who are willing to do this with you, or reach out to someone who has already done this as well as work with a professional to guide them.”
Dan PolayCertified Personal Trainer and Everlast Coach
Kenny Santuccipersonal trainer and founder of The Strength Club in New York City.
Eckal, R.; (2018). Over-sport injuries: a comprehensive overview. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6282309/
Gardner, b. (2012). Making health a habit: The psychology of “habit formation” and general practice. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/