The ‘75 Hard Challenge’, designed by bodybuilder and motivational speaker Andy Frisella, has gained significant traction in recent months as a supposed ‘mental toughness’ program. The strict regimen includes following a clean diet, drinking a gallon of water daily, working out twice a day (one session outdoors), reading 10 pages of nonfiction, and taking daily progress photos. While many participants have celebrated their physical and mental transformations, the challenge has come under fire — particularly from women — for being unrealistic, unsustainable, and potentially harmful.
Renowned Pilates instructor and nutritionist Radhika Karle, known for her practical and holistic approach to wellness weighed in on the trend saying, “My mantra in life is everything in moderation. So if you swing to an extreme like this 75-Day Challenge, no one, not even the men, will be able to make this a lifestyle!”
Extreme Makeovers
The 75 Hard Challenge is marketed as a program that goes beyond physical fitness, focusing on building discipline and resilience. Its rigid structure appeals to those seeking drastic change, but it leaves no room for flexibility. Participants must restart the entire 75 days if any rule is broken, no matter the reason.
Radhika believes this inflexibility is a fundamental flaw. “Your wellness routine needs to be sustainable,” she says. “If you’re swinging to extremes, it’s not something you can integrate into your daily life in the long run.”
Women face additional challenges due to their hormonal cycles, societal roles, and time constraints. Radhika emphasizes, “Women are the masters of being able to take on many roles — boss lady, homemaker, caregiver, and mother. In all this, you’re bending backwards, running around, and lifting heavy things — literally and figuratively speaking.” Adding the demands of a rigid programme like 75 Hard to this mix can easily lead to burnout.
Poonam Rajan, fitness enthusiast and dance tutor, said, “I somehow managed to do the challenge. It was strange, I felt like I was asked to do something within my capacity but still so out of reach. After I completed my 75 days, I resumed my old habits because I didn’t know what to do next.” She feels the 75 Hard Challenge is not right for many people. There are several issues with the challenge that make it unsuitable for most women — and even men.
Unrealistic Goals
Hydration Myths: The challenge requires participants to drink a gallon of water daily. Radhika refutes this blanket recommendation: “Drinking a gallon of water is not necessary for everyone. Being over-hydrated is not a good thing either. The only way to know your hydration status is by looking at your urine — if it’s a pale-yellow colour, you’re adequately hydrated.”
Unclear Dietary Guidelines: The challenge leaves diet choices up to participants, but Radhika questions the lack of structure: “‘Choose your diet’ — what does that even mean? As a dietitian with a Master’s degree in Nutrition & Dietetics, I can confidently say there’s no ‘one plan fits all’ for nutrition. A diet should be personalized based on your goals, current body composition, and lifestyle. It should be wholesome, include fresh and seasonal foods, and most importantly, it should be easy to follow so you can stick to it.”
Overtraining Risks: The requirement to work out twice daily is another sticking point. “Excess and extreme workouts often lead to injuries and quick burnouts. Exercising is like a daily prayer. You can’t just do it for 75-days and expect wonders for the rest of your life,” says Anil Patil, a certified gym fitness trainer cum wrestler from Mumbai.
Airing a similar view Radhika says, “More doesn’t always mean better.” She highlights the importance of balanced exercise and introduces Pilates as a sustainable alternative. “Pilates is 50 minutes of non-stop movement that includes strength training, spinal mobility, core conditioning, balance training, and a lot of mind-body coordination work. It works the entire body and helps you do all your other activities with ease and efficiency—whether it’s something as simple as climbing stairs or excelling in a sport.”
Woes of Women
Social media is filled with women sharing their struggles with the 75 Hard Challenge. Many cite exhaustion, mood swings, and feelings of failure when they can’t meet the program’s demands. For working mothers and caregivers, the time commitment alone — often upwards of three hours a day—makes it nearly impossible to follow.
A fitness enthusiast, Megha Sharma, shared her experience: “I wanted to prove to myself that I could complete the challenge, but it felt like I was sacrificing my mental health and family time. By week four, I realized it wasn’t worth it.”
Final Thoughts
The 75 Hard Challenge has sparked a much-needed conversation about extreme fitness programs and their impact on women’s health. While the challenge may work for some, it’s clear that its one-size-fits-all approach is not suitable for everyone.
Radhika’s parting advice? “Listen to your body and find a routine that works for you. Wellness is about feeling good, not punishing yourself.”
The 75 Hard Challenge
• Marketed as a programme that goes beyond physical fitness, focusing on building discipline and resilience
• Strictly follow a clean diet, drinking a gallon of water daily
• Working out twice a day (one session outdoors)
• Reading 10 pages of non-fiction
• Take daily progress photos and share them
• Restart the entire 75-day challenge if any rule is broken