If you are a woman in your 40s or 50s looking to get active and feel stronger, the 75 Day Hard Challenge might be just what you need. It is a fitness and mental strength program that helps you build healthy habits and push your limits in a positive way.
This guide explains the rules, how to prepare and how to stay strong after the 75 days are over. We’ve also added tips on how wearing the right activewear can make your journey more comfortable, supportive and fun.
What is the 75 Day Hard Challenge?
The 75 Day Hard Challenge is a 75-day program that focuses on mental toughness and healthy habits. It was created by entrepreneur Andy Frisella and has become popular with people who want to challenge themselves and build discipline.
This challenge is not just about working out. It is about staying strong in your mind and following simple but strict rules every single day. Many women say it helps them feel proud, more confident, and full of energy. That includes women who had never done a fitness challenge before.
Who Made the 75 Day Hard Challenge?
Andy Frisella started this challenge to help people grow stronger and more disciplined in their lives. He says the challenge is meant to help people overcome excuses and become their best selves. It has since helped thousands of people, especially women who want a fresh start in their health and fitness journey.
What Are the Rules of the 75 Day Hard Challenge?
To complete the challenge, you must do all six tasks below every day for 75 days. If you miss even one, you are supposed to start over.
Follow a Healthy Diet
Pick a structured, clean eating plan and stick to it without any cheat meals or alcohol. The goal is to be consistent and avoid snacks or treats that are not part of your plan.
Tip: Meal prep on the weekend to stay ready during the week. Wearing your favourite leggings while cooking or stretching can help keep your focus on wellness.
Do Two 45-Minute Workouts a Day
You must do two workouts a day. One has to be outside, even if it is raining. These workouts can be anything from walking, yoga, strength training or even dancing.
Tip: Mix it up with light and intense exercises. Try an indoor yoga session in a workout top, and take a brisk walk outside in a pair of high-waisted workout shorts.
No Alcohol or Cheat Meals
This rule means no wine, no pizza, and no quick snacks that are not part of your diet. It teaches discipline and helps reset your cravings.
Real Talk: It will be hard at social events. Bring your own healthy drinks and wear something that reminds you of your goal. A fun pair of gym leggings can keep you feeling focused and empowered.
Drink One Gallon of Water Daily
That is about 3.8 litters of water. You need to stay hydrated, especially with all the extra movement.
Tip: Carry a large water bottle and set reminders. Infuse water with lemon or mint if plain water gets boring.
Read 10 Pages of a Non-Fiction Book
You must read 10 pages of a book that helps you grow. This could be a book about confidence, health, or personal growth.
Idea: Make it part of your bedtime routine. After a long day, relax in cosy athleisure wear and enjoy a quiet moment of reading.
Take a Progress Photo Every Day
You will take one photo of yourself each day. This helps you see your progress and stay motivated.
Reminder: Even if you feel shy at first, these photos are for you. You do not have to share them. You might even start to love the confident woman you see smiling back in the mirror.
How to Prepare for the 75 Day Hard Challenge as a Woman
Check if You Are Ready
Think about your why. Are you doing this to feel better, to be healthier or to get back your spark? That purpose will help on hard days.
If you have not exercised in a while, talk to your doctor before you start.
Choose Your Diet Plan
Pick a food plan that feels realistic. Some like low-carb or Mediterranean diets, while others just focus on eating more whole foods.
Tip: Keep healthy snacks ready and store them where you can grab them quickly. Prepping in your go-to pair of comfortable gym leggings makes everything easier and puts you in a strong mindset.
Plan Your Workouts
You do not need to do hard workouts twice a day. Mix things up. Do strength one day, yoga the next. Some days, just going for a long walk or 45 minutes of zone 2 cardio are enough.
Tip: Wearing the right activewear supports your body and helps you move freely during every type of workout.
Prepare Your Books
Pick 2 or 3 books you will enjoy. This can include books about self-confidence or healthy habits. Keep them next to your bed so they are easy to reach.
Hydration Strategy
Start early in the day and drink a little at a time. Flavour your water with lemon or mint if plain water gets boring.
Stay Safe
Warm up before workouts and cool down after. If something hurts, switch to a gentler activity. You can always walk or stretch.
Be sure to wear proper gear like lightweight workout tops and breathable gym shorts when exercising outdoors.
What to Do After the 75 Day Hard Challenge
Reflect and Celebrate
You did something amazing! Celebrate your progress. Share your story if you feel proud. Reward yourself with a new pair of stylish gym leggings or a cosy hoodie as a reminder of how far you’ve come.
Keep the Habits Going
You do not have to be perfect after day 75, but don’t go back to old habits. Keep eating well, exercising and reading. Maybe not every single day, but most days.
Add Rest Days
You earned your rest. Let your body recover. Going for walks or doing gentle stretching counts too.
Ease Back Into Your Diet
Enjoy a treat or two, but stay mindful. Keep drinking water and eating vegetables. If something makes your stomach upset after the challenge, take note.
Listen to Your Body
If you feel tired, rest. If you feel strong, keep moving. The challenge helped you build healthy habits. Now you get to use them in your own way.
Summary
The 75 Day Hard Challenge can help you feel stronger, both inside and out. It teaches discipline, builds healthy habits and gives you the confidence to take on more in life.
If you are ready to begin your own 75 Day Hard journey, go for it. Take it one day at a time. Dress in supportive activewear that fits your body and helps you feel motivated through every workout, every photo and every step.
You are strong. You are capable. And your best self is just getting started.
