75 Soft Challenge Rules (and How to Track Every Day)
Updated October 4, 2026
75 Soft is a 75-day self-improvement challenge built as a gentler, more sustainable version of 75 Hard. Four daily rules, one rest day a week, and no restarting from Day 1 when you slip.
The 75 Soft rules at a glance:
- Exercise 45 minutes a day, with one active-recovery day each week.
- Eat well and only drink alcohol on social occasions.
- Drink 3 liters of water (about 101 oz) every day.
- Read 10 pages of any book.
- Do it for 75 days in a row.
Where 75 Soft comes from
75 Soft started on social media as a response to 75 Hard, Andy Frisella's strict 75-day program. People liked the idea of a long, defined challenge but wanted rules they could keep while working, parenting and recovering properly. There is no single official 75 Soft rulebook, so the version above is the most commonly shared one. Treat it as a starting point and adjust it to your own life.
The rules in detail
1. A 45-minute workout every day
Any training counts: lifting, running, cycling, a fitness class, a long walk. One day a week is active recovery, such as yoga, stretching or an easy walk. Unlike 75 Hard, there is no second workout and no outdoor requirement.
2. Eat well, with alcohol only on social occasions
There is no prescribed diet. The rule is to make deliberate, healthy choices and keep drinking to social events. Many people define this up front, for example "home-cooked dinners on weekdays" or "no fast food", so it is clear on Day 40 what counts.
3. Drink 3 liters of water
That is roughly 101 oz or 12–13 glasses. 75 Hard asks for a full gallon (128 oz).
4. Read 10 pages
Any book works: fiction, nonfiction, audiobooks if you choose to count them. 75 Hard limits reading to nonfiction and excludes audiobooks.
Progress photos (optional)
75 Soft does not require a daily progress photo, but many people take one on Day 1 and Day 75, or once a week, to see the change.
75 Soft vs 75 Hard
| Rule | 75 Soft | 75 Hard |
|---|---|---|
| Workouts | One 45-minute workout a day; one active-recovery day a week | Two 45-minute workouts a day; one must be outdoors |
| Diet | Eat well; alcohol only on social occasions | Follow a diet with no cheat meals and no alcohol |
| Water | 3 liters (about 101 oz) | 1 gallon (128 oz) |
| Reading | 10 pages of any book | 10 pages of a nonfiction book; no audiobooks |
| Progress photo | Optional | Every day |
| Miss a day | Keep going | Start over at Day 1 |
Choose 75 Soft if you want a challenge you can keep up alongside a busy schedule, or as a lead-in to 75 Hard. Choose 75 Hard if the all-or-nothing restart rule is the point for you.
Tips for finishing all 75 days
- Write your rules down on Day 1. Decide exactly what "eat well" means before you are tired and hungry.
- Plan your recovery day. Pick the same weekday each week so it is a plan, not an excuse.
- Front-load the water. A liter before lunch makes the last liter easy.
- Track every day, in one place. A checklist you open every morning keeps the challenge in front of you, and a calendar of finished days is motivating around Day 30, when most people quit.
- Plan what comes after Day 75. Some people move on to 75 Hard; others start another 30- or 90-day challenge so they don't lose momentum.
How to track 75 Soft on iPhone with FlexChallenge
FlexChallenge includes a 75 Soft template, so setup takes about a minute:
- Start from the 75 Soft template (75 days, five daily tasks) and edit any task to match your version of the rules, for example setting the water goal to 101 oz.
- Water is a water task with visual progress; reading is a counter that tracks pages.
- Pick flexible mode so a missed day is logged and the challenge keeps going, which is how 75 Soft works.
- Schedule your recovery day as a rest day so it never breaks your streak.
- Add an optional progress photo task; photos are saved day by day and stay on your phone.
- Check the calendar to see every finished day, and use the Home Screen widget to keep today's tasks in sight.
FlexChallenge is $3.99/month or $24.99/year after a 14-day free trial, with no account and no ads. Your data stays on your device.
75 Hard is a trademark of Andy Frisella. FlexChallenge is not affiliated with, endorsed by, or sponsored by Andy Frisella or 75 Hard. Other product names belong to their owners. Check with a physician before starting any fitness or nutrition program.
Frequently asked questions
What are the 75 Soft rules?
For 75 days in a row: exercise for 45 minutes a day with one active-recovery day each week, eat well and only drink alcohol on social occasions, drink 3 liters of water, and read 10 pages of any book.
Do you have to restart 75 Soft if you miss a day?
No. Unlike 75 Hard, the commonly shared 75 Soft rules don't require starting over at Day 1. You log the miss and keep going.
How much water is 75 Soft?
3 liters a day, which is about 101 fluid ounces or 12–13 glasses. 75 Hard requires a gallon (128 oz).
Is 75 Soft easier than 75 Hard?
Yes. 75 Soft has one workout a day instead of two, a weekly recovery day, no outdoor-workout or strict-diet rule, less water, any book for reading, and no restart penalty.
What is the best app to track 75 Soft?
FlexChallenge for iPhone. It includes a ready-made 75 Soft template with water and page counters, flexible mode for missed days, scheduled rest days and a calendar of finished days.
Start your challenge today
FlexChallenge for iPhone: pick a template or build your own, then check off every day until you finish. 14-day free trial, no account.
Download on the App Store