As the new year rolls in, many people look for ways to improve their health and well-being. If you’re seeking a fitness challenge that’s both effective and sustainable, the 75 Soft challenge might be exactly what you need. Unlike its more intense counterpart, the 75 Hard challenge, 75 Soft offers a more balanced approach to fitness and lifestyle changes. This makes it a great option for beginners and anyone who wants to cultivate healthier habits without the risk of burnout. This article will explain why you should consider trying the 75 Soft challenge in 2025, including its rules, benefits, and how it compares to the 75 Hard challenge.
Understanding the 75 Soft Challenge
The 75 Soft challenge is a modified version of the 75 Hard challenge, designed to be more accessible and less rigid. The 75 Hard challenge is known for its intensity and strict rules, which can be difficult for many to sustain. In response, the 75 Soft challenge emerged as a more forgiving alternative, focusing on creating healthy habits gradually. The emphasis is on making your best effort, rather than demanding perfection. This makes it particularly appealing for those new to fitness or those with busy schedules.
The core idea behind the 75 Soft challenge is to develop sustainable, healthier habits while allowing more flexibility, making it easier to maintain them over the long term. It encourages consistency over perfection, allowing for a more balanced approach to wellness.
The Core Rules of 75 Soft
While there isn’t one official set of rules, the 75 Soft challenge generally includes the following guidelines:
- Eat Well: Focus on incorporating more nutritious foods into your diet and avoid alcohol, except on social occasions. This does not require following a specific diet plan, but rather making better food choices.
- Daily Exercise: Engage in 45 minutes of physical activity every day, with one day per week dedicated to active recovery. This can include a variety of exercises like walking, yoga, swimming or any other form of physical activity you enjoy.
- Hydration: Drink three liters of water daily. This is a more manageable amount compared to the one gallon required in the 75 Hard challenge.
- Daily Reading: Read 10 pages of any book each day. This promotes mental stimulation and helps build a habit of daily learning. Some variations may include substituting 10 minutes of a podcast or journaling.
These rules are designed to be less restrictive than those of the 75 Hard challenge, making it easier for people to integrate them into their daily lives.
75 Soft Challenge vs. 75 Hard Challenge
The 75 Hard challenge is known for its extreme intensity and rigid structure. Here is a comparison of the two challenges:
| Feature | 75 Soft Challenge | 75 Hard Challenge |
|---|---|---|
| Diet | Eat well, avoid alcohol except on social occasions | Follow a specific diet plan, no alcohol or “cheat meals” allowed |
| Exercise | One 45-minute workout daily, with one active recovery day per week | Two 45-minute workouts daily, one of which must be outdoors |
| Water Intake | 3 liters of water daily | 1 gallon of water daily |
| Reading | 10 pages of any book daily | 10 pages of a non-fiction book, focused on personal development |
| Flexibility | More flexible, allows for adjustments and life events | Very rigid, requires starting over if rules are not followed |
| Sustainability | Designed to be more sustainable and easier to maintain long-term | Can be difficult to maintain due to its intensity and strictness, potentially leading to burnout or injury |
| Mental Approach | Focus on balance, moderation, and building healthy habits gradually | Focus on intense self-discipline, willpower, and an all-or-nothing mentality |
As you can see, the 75 Hard challenge is significantly more demanding. The 75 Soft challenge provides a more realistic and sustainable approach to fitness and lifestyle changes.
Why Choose the 75 Soft Challenge in 2025?
The 75 Soft challenge offers numerous benefits that make it an appealing option for anyone looking to improve their overall health and well-being in the new year.
Sustainable Habit Building
One of the primary benefits of the 75 Soft challenge is its emphasis on building sustainable habits. The rules are designed to be integrated into daily life, rather than being strict restrictions that are difficult to maintain. This means that you’re more likely to stick with the challenge and continue the healthy habits even after the 75 days are over. It’s about creating lasting change by focusing on balance and moderation. This is in contrast to 75 Hard, which may lead to quick results but is often not sustainable in the long term.
Improved Physical Health
The 75 Soft challenge incorporates regular exercise and proper hydration, leading to numerous physical health benefits, such as improved cardiovascular fitness and increased energy levels. The daily 45 minutes of exercise can help strengthen your bones and muscles, increase muscle endurance and also improve your balance and coordination. Furthermore, the challenge encourages participants to stay properly hydrated by consuming three liters of water each day, which can improve physical performance, help with digestion, and contribute to healthier skin.
Mental Well-being
The 75 Soft challenge doesn’t just focus on physical health; it also emphasizes mental well-being. The daily reading component of the challenge encourages mental stimulation, reducing stress and improving your mood. The challenge reminds you that physical and mental wellness are interconnected, meaning that you are able to improve your physical health and your mental health at the same time. Some may also find that the consistency and discipline required to complete the challenge contribute to an increased sense of self-confidence and personal growth.
Beginner-Friendly
Unlike the 75 Hard challenge, the 75 Soft challenge is beginner-friendly and offers a more accessible approach to fitness. It doesn’t require you to already be in great shape, meaning that anyone can start this challenge with some discipline and motivation. The rules are less strict, making it easier for people to adapt to the new routine. This flexibility makes the challenge less intimidating and more likely to be successful for those new to fitness. It also reduces the risk of injury associated with intense and overly strenuous workout regimens.
Flexibility and Balance
The 75 Soft challenge acknowledges that life happens and that we cannot be perfect all the time. It allows for flexibility in your daily routine, accommodating social events, travel plans, and the occasional rest day. This balance is essential for long-term adherence and prevents the feeling of deprivation that can come with more extreme fitness plans. This is important as it allows individuals to make healthy choices while also allowing space for life events.
Making the Most of the 75 Soft Challenge
If you decide to take on the 75 Soft challenge in 2025, there are several things you can do to make the most of your experience:
- Plan Ahead: Take some time to plan out your meals, workouts, and reading materials. Having a plan will help you stay on track and avoid being overwhelmed.
- Stay Hydrated: Keep a water bottle with you at all times and make it a habit to drink regularly throughout the day.
- Find Enjoyable Exercise: Choose physical activities that you enjoy to increase your likelihood of sticking to the exercise component of the challenge.
- Pick Engaging Books: Select books that interest you and that you’ll be eager to read each day. This will make the reading component more enjoyable and beneficial.
- Listen to Your Body: Don’t push yourself too hard, especially when starting. Allow for rest and active recovery when you need it.
- Track Your Progress: Keep a fitness journal to track your workouts, meals and books. This can serve as a motivational tool and allow you to observe how far you’ve come.
Sample Meal Plan
To give you an idea of what a balanced meal plan might look like during the 75 Soft challenge, here is an example:
- Breakfast: Scrambled eggs with spinach and feta cheese, a slice of whole grain toast, and a serving of Greek yogurt with berries.
- Mid-morning Snack: A protein shake or a handful of nuts.
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, olives, and a vinaigrette dressing.
- Afternoon Snack: Hummus with carrot and cucumber sticks.
- Dinner: Pan-seared salmon, quinoa, and steamed broccoli, plus a side salad with mixed greens.
- Evening Snack (if needed): Cottage cheese with a sprinkle of chia seeds and a drizzle of honey.
Conclusion
The 75 Soft challenge is a great option for those looking to improve their health and well-being in 2025. Its focus on sustainable habit building, flexibility, and balance makes it a more attainable and less daunting alternative to more extreme fitness challenges like the 75 Hard. By emphasizing physical activity, proper hydration, mindful eating, and mental stimulation, the 75 Soft challenge is a fantastic way to achieve a holistic improvement in your overall well-being. If you’re looking for a fitness challenge that will lead to lasting lifestyle changes, consider the 75 Soft challenge, and start your journey to a healthier and happier you.
