If 75 Hard scared you, 75 Medium might be your vibe — here’s what the new TikTok challenge is all about
So what is the 75 Medium Challenge?
Imagine if 75 Hard and 75 Soft dated, and their relationship produced something just right. That’s 75 Medium, somewhere between “you’ve got to be kidding me” and “sure, I’ll take another rest day.”
Image credit : Freepik | 75 Medium is all about progress, not punishment.
At its heart, the challenge is about consistency and habit formation over 75 days, but without sending your social life into exile. It’s all about taking baby steps, daily movement, mindful eating, hydration, and a bit of personal growth, all wrapped in a structure that feels doable for most people.
What are the rules? Here’s what you actually have to do
Image credit : Freepik | 75 Medium is all about Daily movement, mindful meals, hydration, and a touch of personal growth
Here’s the breakdown that’s going viral on TikTok:
- Move for 45 minutes a day.
One workout counts — gym, walk, yoga, dance break — as long as you’re moving with intention.
- Follow your chosen diet… mostly
There’s room for human life. The idea is 90/10 adherence to whatever healthy eating plan you choose; a cheeseboard won’t banish you. Hydration goals? Roughly half your body weight in ounces of water each day (so if you’re around ~70kg, that’s about 1.2 litres).Alcohol is discouraged to keep the head clear, but it’s not the rigid ban of 75 Hard.
Some versions add reading or mindful moments, but the core vibe is: keep it balanced, keep it consistent.
Quick recap: What 75 Hard was
Before Medium, there was 75 Hard: the OG trend that blazed through TikTok in previous years. It was pitched as a “mental toughness programme” more than a fitness plan, created by entrepreneur Andy Frisella. Each day for 75 straight days, participants had to:
- Follow a strict diet with no cheat meals or alcohol
- Drink a gallon of water daily
- Do two 45-minute workouts (one must be outdoors).
- Read 10 pages of nonfiction
- Take a daily progress photo
Miss a single task? You restart from Day 1. This all-or-nothing premise was both the point and the critique; it demanded perfection in every moment.
Why 75 Medium feels more feasible
Here’s the cool part: 75 Medium keeps the good stuff from 75 Hard (like momentum, routine, and personal challenge) but makes space for real living. No one’s asking you to juggle two workouts in a monsoon or drop everything for non-stop grind culture.
Image credit : Freepik | 75 Medium Challenge works with your life, not against it.
It sits comfortably between the extremes: not lazy, not exhausting, just… medium. That’s exactly why wellness influencers love it; it feels like self-care without self-sacrifice.
