If you’ve spent any time on fitness social media, you’ve probably heard about 75 Hard. It’s marketed as the ultimate test of mental toughness — a program that promises discipline, transformation, and life-changing results in just 75 days.
And listen… I understand the appeal.
There’s something motivating about a clear challenge with strict rules and a finish line. But as a coach who works with busy moms juggling careers, kids, faith, and about a million responsibilities, I’m going to say something a little controversial:
75 Hard is ridiculous.
Not because the habits are bad.
But because the habits in the program are things we should be doing all the time, not just for 75 days.
And more importantly, the way they’re packaged often makes them unrealistic for the exact women who need healthy routines the most.
If you’re a busy working mom trying to improve your health, increase your energy, and feel confident again in midlife, you don’t need a 75-day punishment plan.
You need a sustainable lifestyle.
Let’s talk about why.
What Is the 75 Hard Program?
The 75 Hard Challenge, created by entrepreneur Andy Frisella, is marketed as a “mental toughness program.” Participants must follow five strict rules every single day for 75 days:
- Follow a diet (any diet, but no cheat meals and no alcohol)
- Complete two 45-minute workouts daily (one must be outdoors)
- Drink 1 gallon of water
- Read 10 pages of a nonfiction book
- Take a daily progress photo
Miss any one of these tasks, and you must start over from Day 1.
On the surface, many of these habits look healthy.
- Exercise
- Hydration
- Personal development
- Mindfulness about nutrition
None of those are bad things.
But here’s the problem: the program turns basic healthy behaviors into an all-or-nothing extreme challenge.
And that’s where things go sideways — especially for the women I coach.
Why 75 Hard Doesn’t Work for Most Busy Moms
Let me paint a picture of the woman I work with every day.
She’s around 50 years old, balancing a career, marriage, kids, and probably aging parents.
Plus, she’s exhausted half the time and trying to figure out why menopause suddenly made her body feel unfamiliar.
She wants to feel strong again — but she doesn’t have hours a day to devote to fitness.
Now imagine telling her she needs:
- Two 45-minute workouts per day
- Strict dieting with no flexibility
- A gallon of water daily
- Daily reading
- Daily photos
- And if she misses one day… start over
That’s not a lifestyle.
That’s a stress test.
For someone already feeling overwhelmed, programs like this often reinforce the idea that fitness requires extreme effort and perfection.
And that simply isn’t true.
The Truth: These Habits Should Just Be Your Lifestyle
Here’s the ironic part about 75 Hard.
The things it promotes are actually good habits.
They just shouldn’t be treated like a temporary boot camp.
They should be part of your everyday life — in a realistic way.
Let’s break it down.
Habit #1: Exercise (But Not Two Workouts a Day)
The program requires two 45-minute workouts every day.
That’s 90 minutes of exercise daily.
For most people — especially busy moms — that’s completely unnecessary.
Research consistently shows you can see incredible health improvements with:
- 3–5 strength workouts per week
- 20–40 minutes per session
- Daily movement like walking
Strength training is particularly important for women over 40 because it:
- Maintains muscle mass
- Improves metabolism
- Protects bone density
- Helps regulate blood sugar
You don’t need two workouts per day.
You need consistent strength training and regular movement.
Some of my best workouts happen in 30 minutes in my basement between Zoom calls.
That’s real life.
Habit #2: Nutrition That Actually Supports Your Body
75 Hard says you must “follow a diet.”
But it doesn’t specify what that means.
And honestly, many people use the challenge as an excuse to jump into extreme dieting.
That’s not sustainable.
Instead, nutrition should focus on balanced macronutrients and whole foods.
For example, I guide clients toward:
- Adequate protein to preserve muscle
- Whole-food carbohydrates for energy
- Healthy fats for hormone balance
For fat loss, a typical macro balance might look like:
- 35–40% protein
- 20–30% carbohydrates
- 30–40% fats
That’s not a crash diet.
It’s a structured, sustainable approach to nutrition.
And the goal isn’t perfection.
It’s consistency.
Habit #3: Hydration (But Let’s Be Reasonable)
A gallon of water sounds impressive.
But it’s not necessary for everyone.
Hydration needs depend on:
- Body size
- Activity level
- Climate
- Diet
For many women, a good target is simply:
Half your body weight in ounces of water per day.
And here’s the real trick:
If you’re eating whole foods, fruits, vegetables, and protein-rich meals, your hydration improves naturally.
Habit #4: Personal Growth
Reading 10 pages of a book every day?
Honestly, I love that one.
But here’s the thing — personal growth doesn’t have to look like a strict checklist.
Some days it’s:
- A few pages of a book
- A podcast during your commute
- Morning prayer or Scripture
As a Catholic mom, some of my most meaningful “personal development” moments come during quiet prayer before the day’s chaos begins.
That counts.
Habit #5: Progress Tracking Without Obsession
Daily progress photos are meant to create accountability.
But for many women, they can create unnecessary body obsession.
Instead, I prefer tracking progress through:
- Strength increases
- Energy levels
- How clothes fit
- Consistency with habits
Real transformation isn’t about how you look on Day 17 of a challenge.
It’s about how you feel six months from now.
The Real Goal: A Life You Can Sustain
Here’s the truth I’ve learned through years of coaching and my own fitness journey.
The goal isn’t to prove how disciplined you are for 75 days.
The goal is to build a lifestyle that works for 75 years.
That means:
- Strength training 3–4 times per week
- Eating balanced meals with enough protein
- Walking daily
- Drinking water
- Growing spiritually and mentally
- Giving yourself grace when life gets messy
Because it will.
You’ll have busy work weeks.
Kids’ sports schedules.
Family obligations.
Life will happen.
And if your fitness plan only works when everything is perfect… It’s not a good plan.
A Better Challenge for Busy Moms
If you want a challenge, try this instead:
For the next 75 days:
- Strength train 3–4 times per week
- Walk 8–10k steps daily
- Eat protein with every meal
- Drink enough water
- Prioritize sleep
- Spend time in prayer or reflection
Not perfectly.
Just consistently.
Because consistency beats intensity every single time.
And unlike 75 Hard, this approach won’t leave you burned out.
It will leave you stronger, healthier, and more energized for the life God has called you to live.