75 Medium Challenge

The 75 Medium Challenge (The Middle Child): Complete Blueprint

You may have heard a lot of talk about the famous 75 Hard Challenge, but have you heard of its younger sibling, the 75 Medium Challenge?

This challenge will still push you to become more disciplined and mentally resilient to achieve things you never thought possible, with a little bit of leniency along the way. 

In this blog post, we will explain everything you need to know about the 75 Medium Challenge and how it compares to 75 Hard and 75 Soft

What is the 75 Medium Challenge?

75 Medium is a personal development challenge focusing on the habits, fitness, and health that lead to a healthier, fitter, and better version of you. 

If you need more time to get ready for the intensity of the 75 Hard Challenge, and you find the 75 Soft Challenge too – well, soft, then the Medium version might be just right for you. 

The rules are the same but with more leeway, so it’s a great starting point to improve your health and fitness level. The challenge is programmed to help you establish better habits and build the discipline you need to achieve your goals.

75 Medium Challenge Rules

Although the 75 medium challenge rules are less daunting than the 75 Hard’s, they still present extreme challenges along the way. 

While following this fitness challenge and its rules, it’s essential to stay on track and form healthier habits by creating a daily routine that works for you. 

Let’s break down each one below.

1x 45-Minute workout 

75 medium challenge

Unlike 75 Hard’s TWO 45-minute workouts each day (with one required to be outdoors), The 75 Medium Challenge requires that you complete one 45-minute workout each day.

The difference between this and the other challenges is that your workouts can be more moderate, so there is no need to go all out every day.

This rule allows for more flexibility in terms of intensity, making it easier to fit into your routine without feeling exhausted or overwhelmed.

I recommend incorporating three strength training sessions a week and then on the other four days of the week, including yoga, pilates, running a mile, or playing a sport!

Walking doesn’t count because it needs to be considered exercise thermogenesis, and walking would be considered non-exercise thermogenesis (NEAT). 

It’s also best to keep a workout planner for your daily exercise routine to help you get into physical shape. Consistency is key! 

You can find many free options online customized for the 75 challenge. 

Follow a Healthy Diet 90% of the time. No Alcohol. 

75 medium challenge

You’ll see different opinions on this rule, stating that there are no cheat meals and no alcohol. However, you might as well follow 75 Hard if that were the case. 

Most experts state that you must follow a diet and stick to it 90% of the time during the 75-day challenge.

That means you can have three cheat meals in the entire duration of your challenge, which is plenty to satisfy your cravings without hindering your progress. Thus making this challenge more on the medium level. 

This rule also states that drinking alcohol is not allowed during the challenge. This may be tough for some because it starts to cut into your social life if your friends and family are avid drinkers. However, this isn’t the 75 soft challenge. We still want to have a challenge present here. Avoid alcohol and have a cheat meal 3x throughout the 75 medium challenge, and you will be solid. 

Regarding the diet portion of this rule, there’s no specific rule about what diet you must follow. It can be counting macros or vegan, to name a few. Just find one that will work for you and your nutrition goals.

Drink Half Your Body Weight in Water

75 medium challenge

We could all drink a little more water. But to work up to that goal, it’s better to start with a more realistic approach. 

75 Hard requires you to drink a gallon of water each day.

75 Medium requires you to drink half your body weight in ounces of water every day. If you weigh 150 pounds, then drink 75 ounces of water each day.

Water intake has numerous benefits for our overall well-being, such as flushing out toxins from our bodies, aiding digestion, and improving skin health. Plus, staying hydrated can also help curb cravings for unhealthy snacks. 

Read or Listen to 10 Minutes of Self-Improvement a Day

75 medium challenge

In addition to physical challenges, 75 Medium also focuses on mental growth. This includes reading or listening to self-improvement material for at least 10 minutes daily.

This is more flexible than 75 Hard’s strict reading of 10 pages of a self-improvement book daily. 

This can include books, podcasts, audiobooks, or any other personal development material. The key is to gain knowledge and insights that will help you become a better version of yourself.

Taking time each day to learn something new will not only expand your mind but also boost your confidence and motivation in your daily life. 

Meditate or Pray 5+ Minutes Each Day

75 medium challenge

This is why I love any 75 challenge. It doesn’t just challenge you physically but also mentally. 

Meditation and prayer reduce stress and anxiety, improve focus and concentration, and increase overall emotional well-being. It can also help with decision-making skills and coping with difficult situations.

Incorporating a short meditation or prayer session into your daily routine can significantly benefit your mental health and overall well-being. Find a quiet space, set a timer for 5 minutes, and allow yourself to relax and focus on your breathing.

This will help when you have to develop some mental toughness on the no-alcohol rule! 😉 

Take Progress Pictures On Day 1 and Day 75

75 medium challenge

One of the most rewarding parts of any fitness journey is seeing your progress and how far you’ve come. That’s why it’s important to take progress pictures at the beginning and end of the challenge.

The difference with the 75 medium challenge is that you are only required to take a progress picture on the first day (Day 1) and the last day (Day 75) of the challenge. 

75 Hard requires progress pictures daily throughout the challenge, which is one of its most annoying rules. Plus, I don’t see the point of taking a progress picture every day since you won’t see progress every day. The first and last day for progress photos is a perfect indicator of progress. 

Remember, progress takes time, so be patient with yourself and trust in the process. You may not see drastic changes every week, but over time, those small changes will add up to a significant transformation. Just stay motivated and stay disciplined. 

75 Hard vs. 75 Medium vs. 75 Soft

There are variations of the 75 Medium challenge, known as 75 Hard and 75 Soft. The main difference between these variations is the level of strictness with the rules and requirements. 

75 Hard Challenge

One of the most talked-about aspects of the 75 Hard Challenge is the absence of cheat meals. Many people struggle with this rule, feeling like they’re depriving themselves or being too restrictive. 

However, it’s important to remember that cheat meals can sometimes turn into cheat days and, eventually, become a regular part of your diet. We want to avoid getting into this cycle. 

I recommend sticking to macros because you won’t restrict yourself to the foods you love. I’m just following portion control. However, if you need help, start with the 75 Medium or 75 Soft challenge first. 

The goal of 75 Hard is to build discipline and healthy habits, including making healthier food choices. During the 75-day challenge, it’s crucial to stay on track and not give in to temptations.

75 Medium Challenge

The 75 Medium challenge offers more flexibility for those who may find the strictness of 75 Hard too challenging to maintain. This version allows for some cheat meals, making it more sustainable for some individuals.

But don’t be fooled – just because there are a few cheat meals allowed does not mean the challenge is easy. You still have to complete one workout per day, follow your diet plan, and drink half a gallon of water every day. The key here is finding balance and building good sustainable habits to achieve your overall personal development and complete the challenge. 

75 Soft Challenge

For those looking for a more relaxed approach to their fitness journey, the 75 Soft Challenge may be the right fit if you’re looking for a lighter approach.

This version allows even more flexibility with its rules, such as eating healthy overall or being allowed to drink only at social events (don’t most of us do that now?)

It’s important to note that with less structure comes the possibility of losing sight of your goals. It may be easier to justify skipping workouts or indulging in unhealthy foods, which can hinder progress in reaching your fitness goals.

Remember to stay focused and motivated throughout this commitment, even if it is a more relaxed program.

How to Successfully Complete 75 Medium

If you want to complete this 75-Day Challenge, follow these three tips:


 It’s everything: Success starts in the mind. If you believe you can do it, then you will. Stay positive and disciplined, even on the most challenging days.


Find a routine that you’ll love and that you can stick to. That’ll make each day easier. Set a daily habit tracker. Download a free printable tracker for your workouts or nutrition. Get strategic about how you can stay on track.

 Eliminate Distractions

You’re going to want to cave in at times. Eliminate any distractions that can get in the way. Social Media. Friends. Certain family events. Don’t isolate yourself from these people or things. Just know how to eliminate any distractions they may bring that would affect this temporary challenge. 

75 Medium Challenge Pros & Cons

Below, we’ll cover the pros and cons the 75 Medium Challenge presents.

75 Medium Pros

  • A more sustainable challenge with realistic expectations
  • Can help you reach a weight loss or similar goal if followed correctly
  • Will improve your mental and physical wellbeing
  • Will improve your eating habits if you choose the right nutrition plan

75 Medium Cons

  • You still have to be committed for 75 days with no breaks
  • You are not required to read
  • Will cut into your social life
  • Even with cheat meals being allowed 10% of the time, you still have to be on track almost the entire time.

Wrapping Up 

In final thoughts, everyone should try a 75 Challenge at some point. Whether you are a busy person, stay-at-home mom, or bodybuilder, you get the point.

Although I don’t recommend you do this strictly just for weight loss, I do recommend you use this challenge as an opportunity to develop healthy eating habits and a stronger mindset, start working out (or take it to the next level with your workouts), and create a new routine.

If you embark on the 75 Medium challenge, find a routine, a workout, and a diet plan that will work for you and be sustainable. 

Similar Posts