75 Medium Challenge: Rules, PDF Tracker & Results

Ever started a fitness challenge with total commitment, only to slip up on day 12 and feel like a complete failure? You're not alone. Extreme programs that demand perfection often backfire spectacularly. One missed workout, one "cheat meal," and suddenly you're starting over from scratch—or worse, giving up entirely.

This is exactly why the 75 Medium Challenge has emerged as a game-changing alternative. It sits comfortably between the punishing rigidity of 75 Hard and the relaxed structure of 75 Soft, offering something most fitness programs overlook: room to be human.

In this guide, we’ll break down the specific rules, provide a tracking framework, and explain why this sustainable habit-building program might be the key to your long-term transformation.

Quick Snapshot: The 75 Medium Rules

Want to get started immediately? Here are the 6 core pillars:

1. Exercise: One 45-minute workout daily.

2. Water: Drink half your body weight in ounces daily.

3. Diet: Follow a chosen diet with 90% compliance.

4. Outdoors: Complete at least one workout outside per week.

5. Reading: Read 10 pages of a nonfiction book daily.

6. Photo: Take one daily progress photo.

Understanding the 75 Medium Challenge

So, what is the 75 medium challenge? Think of it as a sustainable habit-building program designed for real life. While Andy Frisella's original 75 Hard program requires absolute perfection—miss a single task and you restart from day one—the medium 75 approach acknowledges a fundamental truth about behavior change: consistency matters more than perfection.

What Makes 75 Medium Different?

The core philosophy here centers on sustainable habit formation rather than extreme discipline. Sports performance psychologist Matthew Sacco, PhD, from Cleveland Clinic, points out a critical flaw in rigid programs: "What actually builds resilience is having the ability to bounce back when something happens. That's going to be more sustainable in the long haul."

This insight captures why the 75 medium rules work where others fail. Instead of an all-or-nothing mentality, this challenge builds in flexibility through its 90% compliance rule. You're aiming for excellence, not perfection.

If you struggle with maintaining strict routines, using body doubling apps for planning can be a great way to stay accountable during this challenge without the intense pressure of "failure."

The Six Core Rules of 75 Medium Explained

Ready to understand the framework? Here is a deep dive into the 75 medium challenge rules:

1. One 45-minute workout daily: Complete a single focused workout session each day. This hits the sweet spot for habit formation without the overtraining risks of two-a-day sessions.

2. Half your bodyweight in ounces of water: If you weigh 160 pounds, you'll drink 80 ounces daily. This personalized approach ensures adequate hydration without forcing everyone into a "gallon a day" requirement.

3. 90% compliance rule: Aim to complete all tasks daily, but understand that missing occasional days won't reset your progress. Complete at least 68 of 75 days successfully to finish the challenge.

4. One outdoor workout weekly: Get outside at least once per week. This delivers the psychological benefits of nature exposure without weather-dependent daily mandates.

5. Daily progress photo: Capture one photo each day to track your visual transformation and maintain accountability.

6. Read 10 pages of nonfiction daily: Feed your mind alongside your body. This supports mental growth during a physically demanding program.

These rules strike a deliberate balance. The growing popularity of this approach reflects a broader shift in fitness culture—away from extreme measures and toward sustainable practices.

Breaking Down the Science Behind the Rules

Understanding why these rules exist helps you stick to them. Every component is rooted in behavioral science and exercise physiology.

The 45-Minute Workout Sweet Spot

Why 45 minutes? Research on habit formation reveals that creating an exercise habit (like the one in the 75 Soft challenge) requires consistent practice. A 2009 study found that habits develop in an average of 66 days.

The 45-minute window is:

• Long enough to trigger physiological adaptation (fat loss, muscle gain).

• Short enough to fit into a lunch break or before work.

• Safe enough to allow for recovery, unlike programs demanding double sessions.

Half Bodyweight Water Intake

Hydration directly impacts your performance. Research in the Journal of Human Kinetics demonstrates that even mild dehydration impairs athletic output.

"Dehydration stresses the cardiovascular system and reduces physical capacity."

By personalizing the intake (Half Bodyweight vs. One Gallon), 75 Medium avoids the risk of hyponatremia (over-hydration) in smaller individuals while ensuring larger bodies get what they need. To keep track of this effortlessly, many participants use a water intake tracker.

The 90% Compliance Philosophy

Traditional all-or-nothing programs ignore a fundamental principle: missing a single day doesn't destroy progress. The 90% compliance rule (completing roughly 68 of 75 days) acknowledges reality.

• Life happens: Illness and emergencies arise.

• Perfection creates anxiety: This often leads to quitting.

• Resilience: Recovering from a "bad day" is a better skill than never having one.

Daily Reading for Mental Growth

The 10-page reading requirement addresses mental development. Whether you choose books on nutrition, psychology, or business, this daily practice compounds into meaningful intellectual growth.

75 Hard vs 75 Medium vs 75 Soft: Comparison

Choosing the right challenge is about finding the right fit for your lifestyle.

The Breakdown

Decision Framework: Which is for you?

• Choose 75 Hard if: You need extreme discipline to break bad habits and have a flexible schedule (2 workouts/day takes time).

• Choose 75 Medium if: You are a busy professional or parent who wants serious results but needs a "buffer" for life's unpredictability.

• Choose 75 Soft if: You are recovering from injury, burnout, or are completely new to fitness.

Preparing for Success: Your Pre-Launch Week

Most people skip the preparation phase, which is why they fail. To ensure you stick to the plan, spend the week before Day 1 organizing your environment.

1. Mental Preparation

Define your "why." Write it down. To keep your mindset positive, you might incorporate morning affirmations into your routine to visualize your success before you even start sweating.

2. Equipment Checklist

You don't need a home gym, but friction kills habits. Have these ready:

• Workout Gear: Layout clothes the night before.

• Water Bottle: Get a 32oz or larger bottle to reduce refill trips.

• Books: Buy 3-4 nonfiction books so you don't run out.

3. Meal Planning

Since 75 Medium allows you to choose your diet (Paleo, Keto, CICO, etc.), success comes down to preparation.

• Stock your kitchen: Remove trigger foods.

• Meal Prep: Batch cook proteins on Sunday.

• Plan for the 10%: Know which meals might be your "off" meals so they don't spiral into "off weeks."

Workout Plans: What to do for 45 Minutes?

You don't need to do CrossFit every day. Variety prevents injury.

Option A: Strength (Gym or Home)

• 10 min: Warm-up (Dynamic stretching)

• 30 min: Circuit training (Squats, Pushups, Lunges, Rows - 3 sets each)

• 5 min: Cool down

Option B: The "Weekly Outdoor" Session

• Hiking local trails.

• A brisk walk/jog interval in the park.

• Outdoor cycling.

• Note: As Andy Frisella says, "Was it hard? Did you sweat?" If yes, it counts.

Option C: Active Recovery

• 45 minutes of dedicated Yoga or Mobility work. This is crucial for avoiding injury over 75 days.

Tracking Progress: The Key to Results

How do you keep track of 6 daily rules for 75 days? You need a system.

The "Don't Break the Chain" Method

You can use a simple printed calendar or a digital tool. The goal is visual proof of your consistency.

For a comprehensive digital solution, the Fitness Planner by AFFiNE offers a perfect workspace. You can customize it to include checkboxes for Water, Reading, and Photos, effectively creating your own 75 Medium Challenge App.

Progress Photos > The Scale

Weight fluctuates due to water retention. Photos tell the truth.

• Tip: Take them at the same time, in the same lighting, wearing similar clothes.

• Storage: Keep them in a "Hidden" folder on your phone so you don't obsess over them daily. Compare them every 15 days.

Common Pitfalls & Troubleshooting

The "Missed Day" Spiral

In 75 Hard, missing a day is a tragedy. In 75 Medium, it's data. If you miss a day, ask why. Was it poor planning? Lack of sleep? Fix the root cause and get back on track tomorrow. Remember, you have ~7 "grace days" (the 10% buffer). Use them for illness or emergencies, not laziness.

The "Boredom" Plateau

Around Day 30, the novelty wears off. This is the "messy middle." To push through, switch up your reading genre or try a new workout class.

Life After 75 Days: What's Next?

The goal of 75 Medium isn't to cross a finish line and stop; it's to build a lifestyle.

Lindsay Ogden from Life Time suggests adopting an "all-or-something" mindset post-challenge.

Keep: The water habit, the daily movement (maybe 30 mins instead of 45), and the reading.

Modify: Progress photos can become weekly. Diet can become intuitive eating.

By Day 76, you won't just have a better body; you'll have the discipline to tackle whatever goal comes next.

Frequently Asked Questions (FAQ)

1. What counts as a workout for 75 Medium?

Any intentional physical activity that lasts 45 minutes and elevates your heart rate counts. This includes weightlifting, running, yoga, pilates, or a brisk outdoor walk. The key is "intentionality"—walking around the mall shopping doesn't count.

2. Can I drink alcohol on 75 Medium?

Technically, the rule is generally "no alcohol," similar to 75 Hard. However, because of the 90% compliance rule, you could technically have a drink on one of your "grace days" or "grace meals," provided you stick to the plan for the other 90% of the time.

3. Is there a specific diet I must follow?

No. You choose the diet that fits your goals (Keto, Vegan, Macro-counting, etc.). The rule is that you must stick to your chosen diet with 90% compliance.

4. Do I restart if I miss one day?

No! This is the main difference between 75 Medium vs 75 Hard. If you miss a day, you mark it as "incomplete" but continue to the next day. As long as you complete approximately 68 out of 75 days (90%), you have successfully finished the challenge.

5. Where can I find a 75 Medium Challenge PDF tracker?

You can create a simple checklist in a notebook, or use a digital workspace like AFFiNE's Fitness Planner to create a custom, interactive tracker that you can access from your phone or computer.

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