The 75 Hard challenge has exploded across social media, amassing over 5.2 billion views on TikTok alone. This intense regimen, credited with television presenter Paddy McGuinness's dramatic physical transformation, promises more than just fitness gains—it bills itself as a "transformative mental toughness program." But as its popularity soars, health experts are raising serious concerns about its extreme demands and potential risks.
The Strict Rules of the 75 Hard Regimen
Created in 2019 by entrepreneur and podcast host Andy Frisella, the 75 Hard challenge mandates six non-negotiable daily tasks for a consecutive 75-day period. The core stipulation is that missing a single rule on any day forces a participant to restart the entire challenge from day one.
The daily rules are exhaustive. First, you must adhere to a chosen diet with absolutely no alcohol or cheat meals. Second, a staggering gallon of water—approximately 3.7 litres—must be consumed. Third, a 45-minute outdoor workout is required, come rain or shine. Fourth, a second 45-minute workout of any kind must be completed indoors.
Beyond physical exertion, the program includes a mental component: reading 10 pages of a non-fiction book daily. Finally, you must take a daily progress photo of your body, though sharing it is not mandatory. Paddy McGuinness, after his own stint with the challenge, told followers, "It really is amazing what can be achieved in such a short period of time… if you've got the willpower."
Potential Benefits Versus Significant Health Risks
Proponents argue the challenge's rigid structure can kickstart healthier habits. Personal trainer and nutritionist Eleanor Heaton-Armstrong notes that for some, strict rules remove ambiguity. "An all or nothing approach... might be the best option for people who have tried more open-plan regimes before without success," she explains. The requirement for two daily workouts may also encourage exploring new, enjoyable forms of movement.
However, the extreme nature of 75 Hard raises major red flags for health professionals. The activity level far exceeds NHS guidelines, which recommend 150 minutes of moderate or 75 minutes of vigorous activity per week. 75 Hard demands over 630 minutes of exercise weekly with no scheduled rest days.
"Beginners are especially susceptible to encountering problems," warns Heaton-Armstrong, highlighting the high risk of injury, fatigue, and overtraining syndrome—a condition impairing hormonal balance and performance. Research indicates some athletes can develop overtraining syndrome in as little as 21 days.
The non-prescriptive diet rule also poses a danger, as many may pair intense exercise with severe calorie restriction, exacerbating overtraining risks. Furthermore, the mandatory daily progress photos can foster obsessive body-checking behaviours, potentially harming body image—ironic for a program marketed as focusing on mental discipline over physical change.
Should You Attempt the 75 Hard Challenge?
Experts largely advise caution. The program's "no days off" philosophy is particularly contentious. "It doesn't really make sense that one day off would undo all of your progress so far," argues Heaton-Armstrong. She emphasises that flexibility and the absence of a failure premise typically yield better, more sustainable health results.
Sustainability is a key concern. The immense personal commitment required for 75 days is rarely maintainable long-term, often leading to a plateau or regression once the challenge ends. For most people, a balanced, less extreme approach to dietary and fitness changes is recommended. Tackling one lifestyle aspect at a time and incorporating essential rest days is a safer, more effective strategy for permanent improvement.
While the 75 Hard challenge has undeniable viral appeal and can deliver dramatic short-term results, the consensus among fitness and nutrition professionals is clear: its extreme rigidity and high physical demands carry significant health risks that outweigh potential benefits for the average person.
