As a personal trainer and health educator based in Kitchener, Ontario, I typically approach new fitness trends with caution. However, the recent surge in popularity of the 75 Hard program has captured my interest. This trend is being promoted not just as a fitness challenge but as a comprehensive mental conditioning exercise, often described as “an Ironman for your brain.” Its proponents argue that it offers a transformative experience, enhancing both mental toughness and unyielding discipline.
What is 75 Hard?
Launched in 2019 by Andy Frisella, a supplement entrepreneur and podcast host, the 75 Hard challenge is straightforward but demanding. Participants must adhere to a set of daily tasks for 75 consecutive days: follow a strict diet (without alcohol), complete two 45-minute workouts (one outdoors), drink a gallon of water, read 10 pages of non-fiction, and take a daily progress photo. Missing any task at any time means starting over from day one. The simplicity of the rules belies the difficulty of the challenge, which is designed to test and ultimately strengthen one’s mental resilience.
Why 75 Hard Resonates
The program aligns with the core messages that fitness professionals often try to convey: fitness is about more than just physical appearance. The real benefits—mental strength, discipline, and long-term health—come from consistent, hard work. While initial efforts can help build momentum, lasting change requires a deeper, ongoing commitment.
Drawing from the principles of 75 Hard, I’ve identified three strategies that can help anyone develop the mental and physical strength necessary for profound, long-lasting transformations. While these strategies are framed within the context of physical training, they are applicable to virtually any area of life. Success requires daily, honest effort.
1. Embrace Your Weaknesses
We often gravitate towards what we’re already good at, both in life and in the gym. For example, weightlifters might avoid cardio, and endurance athletes might skip strength training. However, true growth comes from addressing your weaknesses. I’ve personally experienced this by incorporating regular 5K runs into my routine, which has led to improved sleep, increased energy, and enhanced endurance during strength workouts.
2. Challenge Your Mind
The hardest challenges we face are often mental rather than physical. Whether you’re squatting double your body weight or pushing through a tough workout, mental fortitude is key. Effective training should be both physically and mentally demanding. If your workout doesn’t scare you a little, it’s probably not challenging enough.
3. Confront Your Bad Habits
We all have habits that hold us back—whether it’s drinking too much, overeating, or staying up too late on our screens. These vices can significantly impact our progress. Imagine your life without these habits; if the idea seems daunting or impossible, it’s a sign that these habits need to be addressed. Removing these obstacles can lead to dramatic improvements in both mental and physical health.
These three tactics, when applied consistently, can build the foundation for lasting mental and physical resilience. The journey may be tough, but the rewards are well worth the effort.
