Starting a fitness challenge can be tough, but it’s a great way to kickstart healthier habits. The 75 Medium Challenge is a toned-down version of the viral 75 Hard Challenge that focuses on balance, mindfulness, and sustainability.
To support your success, I’m providing you with a free printable tracker to help you stay on track and visualize your progress at every step.
What is the 75 Medium Challenge?
The 75 Medium Challenge is a modified version of the 75 Hard Challenge. Created by entrepreneur Andy Frisella, the 75 Hard Challenge has gained popularity for its strict guidelines and intense physical demands.
However, the 75 Medium Challenge and alternately the 75 Soft Challenge are designed to be more manageable for those looking for a more balanced approach to self-improvement. These versions scale back on intensity while keeping you on track with daily habits that promote good health and personal growth.
75 Medium Challenge Rules
So what are the rules of the 75 Medium Challenge?
What Are the Major Differences Between the 75 Hard, 75 Medium, and 75 Soft Challenges? (75 Hard vs 75 Medium vs 75 Soft)
Understanding the differences between each challenge can help you choose the right program for your fitness and personal development goals. Here’s a breakdown of each one:
|Two 45-minute workouts per day; one must be outdoors
|One 45-minute workout per day, preference for outdoors
|One 45-minute workout per day, indoors or outdoors
|Strict diet with no cheat meals; no alcohol
|Balanced diet with moderate restrictions
|Mindful eating with occasional indulgences
|One gallon per day
|At least half a gallon a day
|3 liters of water a day
|Read 10 pages of a personal development book daily
|Read 5 pages of any book daily
|Read or listen to 5 pages of any book daily
|Daily progress photos
|Weekly progress photo
|Optional day 1 and day 75 progress photos
|5+ minutes of daily meditation or mindfulness practice
|Moderate consumption on special occasions
|Limited but do not indulge too often; planned cheat meals
|Allowed but not encouraged; focus on balance
|What Happens If I Mess Up or Miss a Day?
|You must start over from day 1; no exceptions
|Optional to start over from day one or just continue to do your best moving forward.
|Do your best the next day and keep moving forward.
As you can see, the 75 Hard Challenge is more of a physical and mental toughness challenge, while both the 75 Medium Challenge and the 75 Soft Challenge focus more on building sustainable healthy habits in order to improve physical and mental health.
💡Note: It’s always a good idea to seek advice from your healthcare provider before starting any new fitness challenge. Your doctor can help you determine which 75 Challenge is best for you based on your personal health and fitness level.
75 Medium Challenge Benefits
Although the 75 Medium Challenge may not be as intense as the 75 Hard Challenge, it still offers numerous benefits.
The 75 Medium Challenge offers a balanced approach to self-improvement, emphasizing sustainable and healthy habits that can significantly impact your physical and mental well-being.
Here are some key benefits you can expect from this fitness program:
Tips for 75 Medium Challenge Success
To succeed in the 75 Medium Challenge and make the most of your journey, be sure to use the free printable tracker provided below and also consider implementing the following tips:
- Create a Daily Schedule: Planning your daily activities, including your 45-minute workout, reading time, and moments of mindfulness, can help you stay organized and committed to the challenge.
- Find an Accountability Partner: Having someone hold you accountable can greatly increase your chances of success. Find a friend or family member who can join you on the challenge or simply serve as a supportive cheerleader.
- Choose Enjoyable Workouts: Select workouts that you genuinely enjoy. Whether it’s cycling, hiking, yoga, or any other physical activity, finding pleasure in your workouts will make it easier to stay consistent.
- Meal Prep: Prepare balanced meals in advance to avoid unhealthy food choices when you’re hungry. Having nutritious options readily available can prevent the temptation to indulge in cheat meals.
- Stay Hydrated: Carry a reusable water bottle with you throughout the day to meet your daily hydration goal.
- Explore a Variety of Reading Material: Don’t limit yourself to just one genre of books. Try out different topics and genres to keep your reading experience engaging and diverse.
- Go on a Social Media Detox: Consider reducing your time on social media during the 75 Medium Challenge. Taking a step back from constant online distractions can help you stay focused on your goals and create more time for your daily activities, workouts, and personal reflection.
- Practice Self-Compassion: Remember that progress is not always linear. If you miss a workout or have an occasional indulgence, don’t be too hard on yourself. Acknowledge setbacks and focus on moving forward.
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Grab Your Free 75 Medium Challenge Printable Tracker Here
Now, let’s talk about the 75 Medium challenge tracker! This free printable tracker is designed to help you stay organized and motivated throughout the 75 Medium Challenge. Whether you’re embarking on this journey for the first time or looking for a fresh start, our comprehensive 26-page 75 Medium printable PDF is your key to success.
Key Features of the 75 Medium Challenge Printable Tracker
By using this printable tracker, you’re setting yourself up for a great start on the 75 Medium Challenge. To grab your free copy of the 75 Medium Challenge Printable PDF Tracker, simply click here or on the images above to download.
⬇️Get this free 75 Medium printable tracker, a free 75 Soft Challenge tracker, a free 75 Hard Challenge tracker and many more free and valuable printables by signing up for my resource library below⬇️
Check out this 75 Medium Experience and Testimonial!
Explore More 75-Day Challenges
Discover the 75 Hard Challenge for an intense journey or the 75 Soft Challenge for a flexible approach, both with free printable trackers!
Take charge of your health and fitness journey with the help of this free 75 Medium Challenge Printable Tracker. It’s the best way to track your progress, stay motivated, and celebrate your successes. With it, you’re well on your way to better habits and positive change.
Don’t forget to also check out other challenges and additional trackers available to support you on your wellness journey. And sign up for my free resource library to access even more free printable. Remember, small steps lead to big results- so start tracking today! 🏆
1. What is the Free 75 Medium Challenge Printable Tracker?
The Free 75 Medium Challenge Printable Tracker is an easy-to-use tool to help you follow and record your progress for a 75-day challenge that’s not as intense as the hard program but tougher than a soft challenge.
2. How does this 75 medium challenge tracker work?
The tracker comes with pages where you can mark off tasks like drinking water, reading pages of a nonfiction book, taking progress pictures, or doing exercises each day for consecutive days.
3. What kind of activities are included in the medium challenge rules?
The list of mandatory activities includes exercise, following a healthy diet, completing daily personal development tasks, and other steps designed to improve confidence, self esteem, and physical wellness over time.
4. Can anyone do this 75-day challenge?
The 75 Medium Challenge is designed as a middle-ground difficulty level, suitable for many individuals seeking to cultivate long-term, healthier habits. However, it’s always a good idea to check with your doctor before starting any new fitness or wellness program to ensure it’s safe for your individual circumstances.
5. Will I need any special software to use these printable trackers?
Nope! The printable trackers are designed to be simple – just download them and print them out; no special software required.
6. Are Rest Days Allowed on the 75 Medium Challenge?
There are no designated rest days on the 75 Medium Challenge. However, you can incorporate active rest days with low-intensity activities like yoga or walking when needed.