Looking at the 75 Hard Challenge Rules can feel a little overwhelming. I've done it, you can read about that here. But that's not what today's about.
Attempting to tackle 75 hard with two 45 minute workouts a day, ontop of all the other requirements is intimidating as all get out.
You're expected to go from zero workouts to 2 a day?!
THAT'S how you fail yourself.... Not to your own fault, but because that's extremely hard to commit to with no current workout strategy.
The 75 medium rules make tackling this fitness challenge way more attainable!
The 75 Medium Rules (Simple Version)
- 1 workout per day (30–45 minutes)
- 1 active recovery or rest day per week
- Follow a realistic nutrition plan (no extremes)
- Drink ~½ gallon of water daily
- Read 5–10 pages daily (personal growth or faith)
- Take progress photos weekly (not daily)
- Limit alcohol (not necessarily eliminate, depending on goals)
Why Most People Quit 75 Hard (And Why 75 Medium Works Better)
75 Hard is an "all or nothing" mindset. Zero modifications.
If you don't perform even one of these following tasks.... you have to restart!
- Two 45-Minute Workouts: Complete two separate 45-minute workouts, one of which must be outdoors, regardless of weather.
- Follow a Diet: Stick to a structured diet (e.g., keto, Paleo, vegan, calorie deficit)
- No Alcohol or Cheat Meals: Absolutely no alcohol or non-diet meals.
- Drink One Gallon of Water: Consume a full gallon of water daily.
- Read 10 Pages: Read 10 pages of a non-fiction self-help or personal development book daily (audiobooks do not count).
- Take a Progress Picture: Take a photo of your progress every day
Coming from someone who has experience with consistency struggles.... That can be extremely disheartening to be 40 days into a challenge, you have a busy tuesday, can't do your second 45 minute workout and you HAVE to start over.
The real issue is the unrealistic expectations it can set on someone who works a full time job, has kids and a jam packed schedule. It doesn't mean you're not disciplined.
That's where the 75 medium challenge comes in and it's PERFECT to teach yourself discipline and set goals for yourself.
Goals you can ACTUALLY achieve...
What Is 75 Medium?
75 medium is a modified version of the original 75 Hard challenge.
It's designed for beginners with busy schedules who want to achieve sustainable fat loss, build muscle and achieve mental toughness throughout the process.
The amazing thing about 75 Medium is that it's targeted towards consistency, NOT perfection...
Below, I'm breaking down the 75 Medium Rules, one by one.
1. One Daily Workout (That You Can Actually Stick To)
This is something that YOU truly enjoy. If you hate running, don't set yourself up for failure by telling yourself to do a running workout...
Pick a 30-45 minute workout to do in your home or at the gym.
Walking counts! Incline walking on a treadmill or walking outside. Just try to hit 30-45 minutes! This will add to your step count if you like to try to hit 8-10,000 steps a day!
Beginner Equipment to Make Your Workouts Better:
Brooks Women s Ghost Running Shoe
I absolutely LOVE my brooks! The best cardio shoes, hands down.
2. Flexible Nutrition (No Extreme Dieting)
The nutrition portion of the 75 medium rules is to help you learn how to truly eat whats healthy for your body.
We're not doing restrictions or cutting our macronutrient food groups (like carbs...).
Focus on protein first and choose whole foods, what I call "one ingredient items". Think zucchini, sweet potatoes, rice, veggies. Natural whole foods.
If you do choose to follow a "diet", I recommend the Whole 30 program.
These are simple meals with limited ingredients that will DEFINITELY help you learn to eat less processed foods.
This was perfect for me because I have IBS and NCGS..
When you eat Whole 30, you can truly feel the difference after all the processed foods leave your system.
I'm linking the Whole 30 Cookbook that I LOVE and have used more times than I can count.
3. Hydration Without Obsession
If you're someone who drinks maybe 2-4 glasses of water a day, or less.... jumping to a gallon of water a day will literally feel like you're drowning yourself.
Don't do that to yourself, lol.
Instead of doing a gallon of water, the 75 medium rules call for a half gallon of water.
That's 64 oz.
I personally use this water bottle because it helps me stay on track with my water intake based on the time of day. If I look down and I see missed the "9 am" tick mark, I chug a bit of water to catch myself up.
4. Daily Reading (Mindset Shift)
The reading aspect of the 75 medium challenge might be my favorite 75 medium rule.
By checking off 5-10 pages of a non fiction book every day, I know that I'm growing my knowledge is SOME area.
For me I choose to read my bible. Following along with a bible plan helps me do this! I use Tara Lee Cobbles "The Bible Recap".
The Bible Recap Study Guide: Daily Questions to Deepen Your Understanding
If you use your own bible, get this study guide for the reading plan!!
Following Tara Leigh's plan has helped me understand the bible SO much better! The way she explains the scenarios helps me grasp a deeper understanding of the stories that take place, and the lessons we can learn from them!
If you're more of an auditory learner, go to the Bible App and download the plan.
If you're wanting to read a mindset personal development book, I've read SO many during the 75 medium challenge and I recommend these:
👉🏼 LINK: My Recommendations for 75 Hard Books That Build Discipline
6. Realistic Lifestyle Rules (Not Punishment)
No "starting over" mentality if you miss an item on the list. Each day is a new start. Don't carry over burdens from the day before.
Just pick yourself back up and commit to checking off every single item the next day!
This is how you build consistency without the pressure of being "perfect".
YES, you're allowed to have a social life! Go out with your friends, enjoy that family dinner and allow yourself to be present.
The downfall with the 75 hard challenge is that you have to be "so ontop of things" that you feel like you can't enjoy family functions or events that have foods or alcohol.
If you do choose to drink alcohol, just limit your intake. Alcohol moderation is KEY to the 75 medium rules.
75 Medium vs 75 Hard: Which One Is Better?
75 Hard
75 Medium
75 Medium builds consistency.
How to Start 75 Medium (Without Overthinking It)
Simple steps:
- Pick your workout split
- Choose 3–5 go to meals
- Set a daily routine
- Track weekly
If you don’t want to piece this together yourself, this is exactly what I walk you through inside My Beginner Gym Girl Guide.
Mistakes That Will Ruin Your 75 Medium Results
- Doing too much too fast
- Treating it like 75 Hard anyway
- Not planning meals
- Skipping rest
- Expecting perfection
Give yourself grace throughout this process. It's a fitness journey that is going to teach you SO MUCH about yourself.
75 Medium will challenge who you are as a person, how dedicated you are to working out and just how much you want to change your life!
You Don’t Need to Be Perfect for 75 Days
Don't forget to love yourself through this process. You DON'T have to be perfect. You shouldn't even strive for perfection.
Show up every day.
Commit to yourself, 100%. Even when you're tired.
You do so much for everyone else... do this for YOURSELF!!
Yes the 75 Medium rules matter, but it's to help guide you, not control you. Your identity shift and growth as a person are what matter most!
Other Beginner Fitness Posts You'll Love:
xoxo,
*Disclaimer: The suggestions provided in this blog post are for informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any significant changes to your health and wellness routines. I am not a doctor and the information presented is based on research and personal experience. Individual results may vary, and any actions taken based on the information in this blog post are done at your own risk. It's essential to consult a healthcare expert for personalized guidance tailored to your specific health needs and circumstances. Your health and well-being should always be a top priority, and professional medical guidance is crucial for making informed decisions about your health.
