What is the 75 soft challenge? A step-by-step guide to doing it yourself

Be honest: how many times have you opened TikTok or Instagram to be greeted (see: bombarded) with a million different fitness trends? Same. The truth is, we live in a digital world, which means social media often dictates what our workout routines end up being – and, with many of us having different exercise needs, goals, and preferences, it can be totally confusing knowing what to try.

However, there's one trend that seems to be standing the test of time despite heaps of competing content: The 75 soft challenge. You'll likely have heard of its more hardcore sibling, the formerly viral 75 hard challenge, which is renowned for its intensity. (It dictates those taking part complete two workouts a day, abstain from alcohol, follow a strict diet plan and drink a mammoth 4 litres of water daily.)

But for people with busy lives (us included), who don't always have the time to stick to a regimented routine, the gentler 75 soft challenge might be the place to start. Intrigued as to what it entails? We spoke to Sarah Campus, PT and founder of LDN MUMS FITNESS, who gave us the 411 on everything 75 soft...

What is 75 soft?

"The 75 soft challenge is a more flexible and balanced alternative to the popular 75 hard challenge," Campus explains. "It aims to promote healthy habits without the strict, all-or-nothing mentality of 75 hard."

While there isn't an official version of 75 soft rules, per se, Campus says it typically includes a set of guidelines designed to encourage wellness, self-discipline, and improvement over 75 days.

What are the rules of 75 soft?

So, what does the 75 soft challenge require of you? Ahead of day one, Campus has provided a simple run-down of the general guidelines/rules. These include:

1. Exercise for 30 minutes per day, 5 days a week. Campus says to focus on flexibility with the type of workout, i.e. challenge yourself to try different styles of exercises to work all areas of your body. This could include jogging, swimming, tennis, weights, etc.
2. Eat a healthy diet. This goes without saying, as it's something we should all aim to be doing anyway. But, in terms of this challenge, Campus stresses that you shouldn't restrict specific foods, or follow the "no cheat meals" rule found in the 75 hard. Essentially, it's all about everything in moderation, getting your five a day, and opting for healthier food options, i.e. ditching the ultra-processed foods for fresher items.
3. Drink alcohol in moderation. This is instead of a complete ban as written into the 75 hard challenge. Rather, the 75 soft allows you to still drink alcohol if you'd like, but recommends you only do so on special occasions. Meaning, the odd glass of fizz during a celebration is okay, as is a wine over dinner (if you really think it'll add something to the experience). It's more about not drinking for the sake of it.
4. Drink 3 litres of water per day. This is in contrast to 75 hard, which says you should drink four litres a day. For optimum health regardless of any challenge, the NHS recommends drinking 6 to 8 cups or glasses of fluid a day.
5. Read 10 pages of a book daily. The 75 soft challenge also nurtures your mental health, recommending you read 10 pages of a book daily. As for what title to choose, Campus advises something educational or self-improvement-focused.

How does 75 soft compare to 75 hard?

"The 75 hard challenge and the 75 soft challenge are both fitness and lifestyle programmes, but they differ significantly in their intensity and rules," Campus explains. She says the idea behind the 75 soft is to develop "sustainable, healthier habits while allowing more flexibility, making it easier to maintain long-term."

She also adds that the 75 soft challenge is less rigid than the 75 hard, making it more accessible to a wider audience. "It focuses on health and self-improvement, but with room for balance, rest, and moderation."

What's the best way to track the 75 soft challenge?

The expert stresses that tracking the 75 soft challenge effectively is important, as it can help you stay accountable and consistent throughout. Her top tips to keep on top of the challenge include:

• Daily checklist. Having a to-do list dedicated to this challenge will help you to stay on track, as you can visually see everything you need to do. This can include your workout, meals for the day, and making sure you read those all-important 10 pages.
• Journalling. As well as reading, it's a good idea to journal your progress. Write down the things you're enjoying about the challenge, the things you're finding hard, and any ambitions you have during the 75 days. You can then reflect on your journal the further along you get, which can be super motivational if you've managed to stick to your challenges and overcome your goals.
• Progress photos. Some days, it might feel like you're not making any progress, when in reality you are. However, keeping a folder on your phone of progress photos can help you physically see the difference and inspire you to keep going.
• Accountability partner. Or, if you prefer, a motivational partner. Why not recruit a friend/partner to complete the challenge with you? Sometimes, when you're doing something tough like this on your own, it can be easier to give up, as you're only letting yourself down. But, if you team up with someone else, you can encourage each other during the hard times.

Does the 75 soft challenge actually work?

One of the best things about social media is being able to connect with people from all over the world. And, when it comes to fitness and health challenges like this, there's no denying that people are more inspired to try them once they've seen real-life results.

One person who has completed both the 75 soft and hard, and can offer some authoritative advice on the challenges, is body image and wellbeing campaigner, Tommy Hatto. Admitting that he loved both, he said: "As someone who has been into fitness and health for a number of years now, both challenges have been great for me." However, he added that if he wants "something more sustainable and realistic" where he can still go about his daily life, he opts for the soft 75 challenge.

"I would also recommend this one for anyone new, or beginners on their health journey. It helps to ease you in, whilst also being challenging."

He continues: "My advice is to make sure you get a good routine going. Trying to allocate your exercise time for a specific part of the day helps your mind know that that is the time you need to exercise." Finally, like Campus, Hatto encourages getting some mates involved, too. "Challenges are much easier when you make them fun or social!"

This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your GP or other qualified health provider with any questions you may have regarding a medical condition and before taking a new medication or supplement.