75 Hard rules explained: the 5 rules and what counts
75 Hard is a 75-day programme made by Andy Frisella, an entrepreneur and podcaster, in 2019. It is the first phase of the longer "Live Hard" programme, and the name 75 Hard is a trademark. It is billed as a mental toughness programme, not a fitness plan. The workouts are part of it, but the real test is doing five things every day with no exceptions.
This page sets out the rules in plain words and answers the questions people ask most. If you are new to all of this, you are not alone:
“I keep seeing a lot of very different suggestions when I look things up online”
So here is one clear list.
What are the 5 rules of 75 Hard?
Every day, for 75 days in a row:
- Follow a diet. You choose the diet. It must be a real plan you can name, with no cheat meals and no alcohol at all.
- Do two workouts of 45 minutes each. One of them must be outdoors, in any weather. They must be two separate sessions.
- Drink a gallon of water. That is 128 ounces, or about 3.8 litres.
- Read 10 pages of a non-fiction book. The book should help you learn or grow. Audiobooks do not count.
- Take a progress picture. One photo of yourself, every day.
The sixth rule sits over the other five: if you miss any task, you start again at day one. No half days, no swaps, no "I'll do it tomorrow".
Can I drink coffee on 75 Hard?
Yes, if it fits the diet you chose. Black coffee fits almost any diet. A sweet coffee drink with syrup and cream may not. In the usual reading of the rule, coffee does not count toward the gallon. Only plain water does.
Do walks count in 75 Hard?
Yes. A 45-minute walk counts as a workout, and many people use a walk for the outdoor one. Make it a real walk, not a stroll to the shop and back. Most people do a harder session for the other workout: weights, a run, a class.
Does the Bible count for 75 Hard?
The rule asks for non-fiction that helps you grow. Many people read the Bible for it, and it fits that description. If you want to be strict, read the programme's own wording before you begin.
Can you have rest days on 75 Hard?
No. 75 Hard has no rest days. Every one of the 75 days has two workouts. To recover, most people make one of the two sessions easy: a walk, light stretching or an easy bike ride.
If you are asking "is 2 rest days in a week too much?", the answer depends on the plan. For a normal training week, 2 rest days is common and fine. 75 Hard is not a normal training week. That is the point of it, and it is also why softer versions exist.
What happens if you miss a day of 75 Hard?
You go back to day one. That includes a missed photo, a short workout or 8 pages instead of 10. People who have been there know the feeling well. The reset is the rule most people argue with, and it is not up for debate in 75 Hard.
Is 75 Hard safe?
For most healthy adults, the tasks are within reach. A gallon of water and 90 minutes of exercise a day is a lot, though, if you are starting from the sofa. See a doctor before you start a hard programme, more so if you have a heart, kidney or joint problem, or take regular medicine.
How to prepare for day one
Use this list in the week before you start:
- Name your diet. Write it in one line, for example "high protein, no sugar, no alcohol".
- Plan your two workout slots. For example 6:00 am outdoors and 6:00 pm at the gym. Put them in your calendar.
- Buy outdoor gear. A rain jacket and a hat. The outdoor rule runs in all weather.
- Mark your water bottle. Lines for 10:00, 13:00, 16:00 and 19:00 keep you on pace.
- Choose your first book. Have the second one ready.
- Pick a photo spot. Same place, same light, same time each day.
- Choose one place to tick each task. Paper or phone.
“no idea what my routine should look like, what to prioritize, reps, weights”
If that is you, keep the first two weeks of workouts simple: one walk, one session of basic strength work. You can get harder later.
Track the five rules every day
We made a free 75 Hard checklist and PDF tracker you can print. If two workouts a day will not fit your life, read about 75 Medium and 75 Soft first.
Fit75 is an iPhone app for 75-day challenges. It has 75 Hard built in, as well as 75 Medium, 75 Easy and your own list.
Fit75 is a 75-day challenge app and is not affiliated with 75 Hard.
Whichever version you choose, the quiz below builds a plan around the time you really have.