75 Day Medium Challenge with Free Printable

The 75 Medium Challenge is a wellness and self-improvement program that offers a more flexible approach compared to the more intense 75 Hard Challenge created by Andy Frisella.

It is designed to promote better habits in exercise, healthy eating, and mindfulness over a period of 75 days, with a focus on sustainable lifestyle changes rather than extreme transformation.

75 Day Medium Challenge

Benefits Of The 75 Day Medium Challenge

The 75 Medium Challenge is praised for its more realistic and sustainable approach, potentially leading to long-lasting lifestyle changes.

You can choose your workouts and diet, making it adaptable to different lifestyles and preferences.

While the 75 Medium Challenge promotes healthier habits, it’s crucial to listen to your body and adapt the challenge to your individual needs to avoid overexertion or burnout.

Customizing the plan to include a variety of exercises and a balanced diet, while ensuring proper rest and recovery, can enhance the challenge’s benefits while minimizing risks​.

Related: 30 Day Arm Challenges

75 Day Medium Challenge Printable

75-Day Medium Challenge Rules

Below are the essential “rules” of the 75-Day Medium Challenge.

Remember you can adapt where needed and always consult your doctor before starting anything new.

1. Diet Flexibility

Follow a diet that is sustainable and that you can realistically adhere to 90% of the time, allowing for occasional indulgences to prevent feelings of deprivation and enhance long-term adherence​.

2. Exercise

The challenge requires one 45-minute workout per day, which can be any form of physical activity the participant chooses.

3. Mindfulness and Personal Development

You are encouraged to engage in personal development activities for at least 10 minutes a day, which could include reading, listening to podcasts, or other self-improvement materials.

Additionally, daily meditation or prayer for at least 5 minutes is recommended to enhance mental well-being..

4. Hydration

The challenge includes a hydration goal of drinking an amount of water equivalent to half of your body weight in ounces.

5. Progress Tracking

Taking progress photos at the start and end of the challenge (Day 1 and Day 75) to document your journey and results​.

6. Alcohol and Cheat Meals

Unlike the 75 Hard Challenge, 75 Medium permits some flexibility with diet, including the allowance for cheat meals and a more lenient stance on alcohol consumption, although the primary focus remains on healthy eating habits.

75 Day Medium Challenge

What Is The Difference Between 75-Day Hard and 75-Day Medium Challenge?

The 75 Hard Challenge and the 75 Medium Challenge are both designed to enhance personal development and physical fitness, but they differ significantly in their intensity and flexibility.

In the 75 Hard Challenge, strict adherence to your chosen diet is mandatory without any allowance for cheat meals.

Deviating from the diet even once requires restarting the entire 75-day program from the beginning, regardless of how far along you are in the challenge, emphasizing the program’s emphasis on discipline and consistency.

These differences make the 75 Medium Challenge a more accessible and sustainable option for many, promoting long-term adherence and well-being.

Here’s a breakdown of their key differences:

75 Hard Challenge 75 Medium Challenge
 Absolute adherence; no cheat meals allowed Flexibility allowed; some indulgences permissible
Two 45-minute workouts daily, one must be outdoors One 45-minute workout daily, no specified environment
Alcohol strictly prohibited Moderate alcohol consumption allowed during social events
10 pages of reading a non-fiction book Includes meditation or prayer for emotional well-being
Dink one gallon of water daily Drink half your body weight in ounces
Daily progress photos required Take photos at the start and end (Day 1 and Day 75).
No Flexibility Acknowledges the importance of recovery and variety

75 Day Hard Checklist

What Is The 75-Day Soft Challenge?

The 75 Soft Challenge is deemed more realistic than the other 2 as to its more manageable demands on time and adaptability to varying lifestyles and work schedules.

The 75 Soft offers a more balanced approach, prioritizing consistent, sustainable habits that are beneficial both physically and mentally, without the stringent demands of its counterpart.

This approach allows individuals to integrate wellness into their lives without overwhelming their schedules or compromising other priorities.

  1. Choose foods that fuel your body properly 80% of the time
  2. Workout 4x a week 30-40 minutes (or even 20-30 minutes)
  3. Take a picture on Day 1 & Day 75
  4. Drink half your body weight in ounces of water per day
  5. Pray or meditate 5+ minutes a day
  6. Read or listen to 10 minutes of personal development a day

75-Day Challenge Free Printable Checklists

This simple checklist will help you track your progress, stay committed, and achieve your goals. 


Bottom Line

The 75-Day Challenges, from the rigorous 75 Hard to the more adaptable 75 Medium and the accessible 75 Soft, offer a range of options for anyone looking to embark on a journey of self-improvement, physical fitness, and mental resilience.

Remember, the journey is as important as the destination, and each step you take toward better health and mindfulness is a victory in itself.

Here’s to embracing change, overcoming challenges, and emerging stronger on the other side!

Grab your free tracker below and let’s get going.

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