75 Medium Challenge: The Middle Path Women Actually Finish
What is the 75 Medium challenge?
75 Medium is BeHard, Inc.'s answer to the most common Her 75 user request: 'I want more than Soft but less than Hard.' It keeps the dual-workout structure of 75 Hard but cuts the duration in half and allows one to be a walk. It keeps a strict diet but permits one planned treat per week to prevent all-or-nothing thinking. It adds a written reflection note to the daily photo for a measurable mental-health signal. Across 100,000+ Her 75 app users, 75 Medium is the highest-completing mode.
The 5 75 Medium rules
- Two 30-minute workouts daily. One can be a walk or yoga. The other should be intentional movement — strength, cardio, or class.
- Drink 3.5 liters of water. About 118 oz. Slightly less than 75 Hard, slightly more than 75 Soft.
- Read 10 pages of nonfiction or self-help. Audiobooks count if you take a 1-sentence note on each chapter.
- Follow your diet — one planned treat per week. Plan it on day 1. Eating it on schedule is part of the discipline.
- Daily progress photo + 2-sentence reflection note. What worked today? What didn't? The app prompts you nightly.
Who 75 Medium is for
- Women who've completed 75 Soft and want a real step up
- Anyone unsure between Soft and Hard — pick Medium
- Busy women — two 30-minute blocks fit most schedules
- Travelers and shift workers who need structure with adaptability
When 75 Medium is not the right fit
- You're new to daily exercise — start with 75 Soft for 75 days first
- You want maximum mental-toughness intensity — choose 75 Hard
- You can't commit to a fixed daily schedule at all (try Glow Within instead)
Cycle, pregnancy & travel modifications
- Period & PMS. Both workouts can be walks during menstruation. Add an electrolyte packet. Drop water to 3 L on heavy-flow days.
- Travel. Combine 60 minutes of airport walking + a hotel-gym session. Save your treat for the trip if planned.
- Postpartum (cleared). Replace one workout with pelvic-floor PT. The other can be a stroller walk.
- Sick days. Pause workouts, keep the water + photo + reading. No restart penalty.
75 Medium vs 75 Hard
| Feature | 75 Medium | 75 Hard |
|---|---|---|
| Workouts per day | 2 × 30 min (one can be walk) | 2 × 45 min (one outdoors) |
| Water target | 3.5 L | 1 gallon (3.8 L) |
| Reading source | Nonfiction; audiobooks ok | Nonfiction; no audiobooks |
| Treat meals | 1 planned/week | None |
| Reflection requirement | Yes (2-sentence) | No |
| Restart on miss | No — pause and resume | Yes — full restart |
| Completion rate (women) | ~73% | ~25–30% |
What to expect, day by day
- Day 1: Plan your treat day. Schedule both workout windows on your calendar.
- Day 14: First habit lock. Workouts start to feel like a default, not a debate.
- Day 30: One-third mark. Mental sharpness is visibly improved.
- Day 50: The Medium plateau. Stay the course — visible changes lag effort by 10–14 days.
- Day 65: Your reflection notes show 75-day pattern clarity. Save them.
- Day 75: Most graduates of 75 Medium repeat the challenge or step up to 75 Hard.
Want the full timeline? Read our Her 75 day-by-day guide covering every milestone from Day 1 to Day 75.
How Her 75 makes 75 Medium easier
The Her 75 app handles the boring parts: water intake, daily checklist, photo prompts, and friend feeds so accountability is built-in. Switch modes mid-challenge if life changes — your streak and stats come with you.
Download Her 75 free for 3 days, then $14.99/month or $49.99/year. iOS 15.1 or later.
Frequently Asked Questions
What is the 75 Medium Challenge?+
75 Medium is a 75-day women's wellness challenge developed by BeHard, Inc. as the middle ground between 75 Soft and 75 Hard. The five rules are: two 30-minute workouts daily (one can be a walk), 3.5 liters of water, 10 pages of nonfiction or self-help, your chosen diet with one planned treat per week, and a daily progress photo plus 2-sentence reflection note.
Is 75 Medium better than 75 Hard?+
For most women, yes. Across 100,000+ Her 75 app users, 75 Medium has a 73% completion rate compared to ~25–30% for 75 Hard's women's version. It produces sustainable habits and similar visible results without the cycle disruption that 75 Hard can trigger.
Do audiobooks count on 75 Medium?+
Yes — if you take a 1-sentence note on each chapter. The note requirement keeps the active-listening signal intact. Most 75 Hard variants do not allow audiobooks.
Can I do 75 Medium back-to-back?+
Yes. Many Her 75 users complete two consecutive 75 Medium cycles (150 days total) before stepping up to 75 Hard. The reflection notes give you a clear data trail of what your body and life need next.
What's the difference between 75 Medium and 75 Soft?+
75 Soft permits one workout per day with a weekly rest day; 75 Medium requires two daily workouts (one can be a walk) and no rest days. 75 Medium also adds a reflection note. Both allow modifications around your cycle.
Can I drink alcohol on 75 Medium?+
Only on your planned treat day, and only if your chosen diet allows it. The Her 75 app lets you mark your weekly treat in advance so it feels intentional, not a slip-up.