Key Takeaways
- 75 Hard is a mental toughness challenge that pushes discipline, consistency, and grit for 75 days straight.
- You’ll follow five strict daily tasks with zero wiggle room. Miss one, and it’s back to day one.
- Smart supplements like creatine, protein, and electrolytes can help you recover, stay energized, and stick with the grind.
At this point, if you haven’t seen someone on social media chugging a gallon of water, flexing in a mirror, or panic-reading a self-help book before bed, are you even online? That’s 75 Hard, and it’s everywhere.
But what is it, really? A fitness challenge? A mental bootcamp? A glorified to-do list? And why are so many people voluntarily doing two workouts a day for 75 days straight without alcohol, cheat meals, or excuses?
At CON-CRĒT, we’re all for leveling up your training and discipline, but we’re also here to give it to you straight. Let’s break it down.
What Is 75 Hard, Exactly?
75 Hard is a mental toughness challenge created by entrepreneur and podcast host Andy Frisella. It's been around since 2019, but it exploded in popularity thanks to TikTok, gym bros, and people craving structure that hits harder than a basic wellness routine.
It’s not a weight loss program. It’s not a workout plan. It’s not some trendy detox. According to Frisella, it’s a “mental toughness program” designed to build grit, discipline, and consistency over 75 straight days.
The concept is simple. The execution? Brutal. You follow five daily tasks, with no breaks and no exceptions. It’s meant to rewire how you think about excuses, comfort zones, and commitment. If you mess up even once (even a sip of wine or missing a workout), you go back to day one.
No mercy. No mulligans. People who complete it say it’s life-changing. People who quit say it’s unsustainable. Either way, it gets people talking and trying.
The Rules of 75 Hard
So what do those 75 days actually look like?
Each day, you have to complete all five of these tasks. No skipping. No compromising. All or nothing.
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Two 45-minute workouts. One must be outside. It can be a walk, weights, yoga, whatever, but both have to happen, and they can’t be back-to-back.
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Follow a diet. No specific plan required, but no cheat meals or alcohol. Pick something and stick to it.
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Drink one gallon of water. Yes, you will know every bathroom in your city.
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Read 10 pages of a nonfiction or self-help book. Audiobooks don’t count. It has to be paper (or an e-reader).
- Take a daily progress photo. No skipping. Even if it’s the last thing you do before bed.
Sounds manageable for one day. Doing it every day for 75 in a row? That’s where it gets real. Slip up once, forget to take your photo, finish only 120 ounces of water, skip your reading, and you start back at day one.
Why Are So Many People Doing It?
75 Hard isn’t about six-packs or weight loss (though those can happen). People do it for the structure, the discipline, the “Oh snap, I actually stuck with something” energy. In a world where most fitness plans fizzle by day 12, 75 Hard forces you to show up every single day, tired, busy, over it, doesn’t matter.
Here’s why it’s catching fire:
Discipline > Motivation
Motivation is great until it's cold, you're tired, and Netflix is looking real cozy. 75 Hard trains you to stop waiting until you “feel like it.” You just do it. The shift from feeling to doing is where most people see the biggest growth.
Physical Changes (Yes, Still)
Even though it's not a fitness challenge, two workouts a day for 75 days will absolutely change your body. Add in cleaner eating, tons of water, and better sleep, and you’re going to feel (and probably look) stronger.
Mental Clarity
Between the reading, hydration, and sheer consistency, a lot of people report clearer thinking, sharper focus, and less brain fog. Probably because your brain loves routines, hydration, and not being hungover.
Confidence That Hits Different
There’s something powerful about keeping a promise to yourself. Not for a week. Not for 30 days. For 75. The self-trust that builds? Game changer.
No Gray Area
It’s binary. You did the tasks or you didn’t. That black-and-white setup can feel weirdly freeing, especially for people tired of half-committing to everything. No more “I’ll try to eat better.” You either follow your plan or start over.
Can Supplements Help With 75 Hard?
If you’re doing two-a-days, eating clean, skipping alcohol, and reading self-help books on repeat, your body’s going to feel it. Supplements aren’t a shortcut, but they can make the whole experience a lot more doable and effective.
Here’s what can actually help (and why):
Creatine
You’re working out every day. Your muscles are constantly being broken down and rebuilt. Creatine gives your body the extra fuel it needs to push through tough workouts, recover faster, and support lean muscle growth, especially when your calories might be tighter than usual.
At CON-CRĒT, we use Creatine HCl, a micro-dosed, highly absorbable form that skips the bloat, water retention, and loading phase. One small scoop a day, and you’re covered.
Protein Powder
Hitting your protein target consistently (without eating chicken six times a day) gets tricky fast. A solid protein powder makes it easy to get 20 to 30 grams in, even on the go. Blend it into a smoothie, stir it into oats, or shake it up post-workout. No excuses.
Electrolytes
One gallon of water a day sounds good in theory, until you’re peeing every 45 minutes and wondering why you still feel flat. That’s where electrolytes come in. They help your body use that hydration properly and keep your energy, focus, and muscle function on point.
Multivitamins + Omega-3s
Clean eating is great, but it doesn’t always cover your bases, especially if you’re on a restrictive plan. A quality multi can help fill in the gaps. Omega-3s support recovery, brain health, and tension, which you’ll definitely want on your side during the grind.
Frequently Asked Questions
Is 75 Hard for everyone?
Not really. It’s intense and all-or-nothing. If you're new to working out or managing health conditions, it might be better to modify or start with something more flexible.
Do the workouts have to be hardcore?
Nope. Walks count. Yoga counts. Just make sure they’re intentional, 45 minutes, and one is outside. It’s about discipline, not destruction.
Is there an official app?
Yes, there’s a 75 Hard app created by Frisella’s team to help you track your progress. Not required, but helpful if you like checking boxes.
So, Is 75 Hard Worth It?
That depends on what you’re looking for. If you want balance, flexibility, or something that lets you skip leg day because your group chat made last-minute dinner plans, this probably isn’t it.
But if you want to prove to yourself that you can show up every single day, no matter how busy or tired or over it you are, then yeah, 75 Hard might change the way you operate. Mentally. Physically. Habitually.
It’s not about perfection. It’s about ownership. No excuses, no loopholes, no waiting until Monday. Just doing the work, one day at a time.
And if you’re going to commit to all of that, your supplements should show up too. CON-CRĒT® Creatine HCl was made for moments when the bar is high, the program is strict, and your body needs real support to keep pushing. No bloat, no loading, no nonsense.
Whether you’re starting day one or starting over, we’ve got you. Let’s get to work.
Sources:
Everything You Need To Know About the 75 Hard Challenge | Cleveland Clinic
Omega-3 Fatty Acids & the Important Role They Play | Cleveland Clinic