75 Soft Challenge: Rules, Tracker & Complete Guide (2026)
What is the 75 Soft challenge?
The 75 Soft Challenge is a sustainable 75-day reset built for women who want lasting habits without burning out. Unlike the rigid 75 Hard, 75 Soft permits a weekly rest day, lets fiction count toward your daily reading, and allows mindful flexibility around your cycle, travel, and life. Created as a women-first answer to the viral 75 Hard movement, 75 Soft is now a USPTO-registered trademark of BeHard, Inc., the maker of the Her 75 app.
The 5 75 Soft rules
- One workout per day, 45 minutes. Walk, lift, yoga, pilates, run — any movement counts. Take one rest day per week without restarting.
- Drink 3 liters of water. About 100 oz daily. Add electrolytes during your luteal phase or in hot weather.
- Read 10 pages a day. Any book — fiction, memoir, audiobooks count. The goal is daily mental nourishment.
- Eat mindfully 6 days a week. Pick your eating style. Honor one flex day a week for celebration meals — no guilt, no restart.
- Take a daily progress photo. Same lighting, same outfit. By day 75 your camera roll is the receipts.
Who 75 Soft is for
- Women who've tried 75 Hard and burned out by day 21
- Anyone wanting sustainable habits without the all-or-nothing rules
- Mothers, shift workers, and travelers who need real-life flexibility
- Women in postpartum recovery (with doctor's clearance)
- Beginners who want a proven 75-day structure with built-in grace
When 75 Soft is not the right fit
- You're training for a strength-PR or marathon (you'll want more structured programming)
- You're managing an eating disorder — talk to a clinician before starting any challenge
- You thrive on extreme rules and need 75 Hard's intensity to stay engaged
Cycle, pregnancy & travel modifications
- Period & PMS. Swap intense workouts for walks during your luteal and menstrual phases. Add electrolytes and an extra cup of water on heavy-flow days.
- Pregnancy & postpartum. Replace 45-minute workouts with prenatal yoga or walks. Drop the gallon target to whatever your OB clears. Always get medical clearance first.
- Travel days. Long flights count walking through the airport as your workout. Take photos in your hotel room with consistent lighting.
- Sick days. Pause the photo and workout — drink water, read a few pages, and resume when fever-free. No restart penalty on 75 Soft.
75 Soft vs 75 Hard
| Feature | 75 Soft | 75 Hard |
|---|---|---|
| Workouts per day | 1 × 45 min | 2 × 45 min (one outdoors) |
| Rest days allowed | Yes (1/week) | No |
| Water target | 3 L | 1 gallon (3.8 L) |
| Reading | 10 pg / any book | 10 pg nonfiction only |
| Cheat day | 1/week | Never (full restart) |
| Completion rate | ~68% (Her 75 data) | ~25% (industry estimate) |
| Best for | Sustainable habits | Mental-toughness PR |
What to expect, day by day
- Day 1: Excited and slightly overwhelmed. Set your photo spot and pre-fill your water bottle.
- Day 7: First rest day. Use it. Reflect on what's already feeling easier.
- Day 21: The habit-loop click. Workouts start to feel like routine, not effort.
- Day 40: Real visible changes in progress photos. Skin, posture, energy.
- Day 60: You'll want to push harder. Resist — finish 75 Soft, then choose your next mode.
- Day 75: Receipts. You'll scroll your photo gallery and notice the becoming.
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 Soft 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 Soft Challenge?+
75 Soft is a 75-day daily-habit challenge for women: one 45-minute workout (one rest day per week), 3 liters of water, 10 pages of reading, mindful eating six days a week, and a daily progress photo. It is a sustainable alternative to Andy Frisella's 75 Hard, owned and developed by BeHard, Inc., the maker of the Her 75 app.
Is 75 Soft easier than 75 Hard?+
Yes — 75 Soft is intentionally less extreme. It allows one rest day per week, permits any kind of reading, lets you take a weekly flex day with food, and uses a single 45-minute workout instead of two. The goal is sustainability and habit lock-in, not mental-toughness extremism.
Can I do 75 Soft on my period?+
Absolutely. The whole point of 75 Soft is honoring your cycle. During your menstrual and luteal phases swap heavy workouts for walks, add electrolytes, and use your rest day on the heaviest day. There is no restart penalty for adjusting around your hormones.
Does 75 Soft actually work?+
Across 100,000+ Her 75 app users, 68% of women who start 75 Soft finish the 75 days, and 94% say they would do it again. Reported outcomes include improved consistency, better sleep, stronger workouts after week 4, and visible photo progress by day 40.
What can I eat on 75 Soft?+
Any eating style — Mediterranean, plant-based, high-protein, intuitive eating, etc. The rule is mindful eating six days a week (no auto-pilot snacking) and one flex day per week. No food is off-limits and there is no calorie target.
Can I drink alcohol on 75 Soft?+
Yes, on your weekly flex day. The rule is socially-paced moderation — not nightly drinks. If alcohol-free time is part of your goal, set that as your personal rule for 75 days.
What if I miss a day?+
Take the day, breathe, and resume tomorrow without restart. 75 Soft is built for real life — missing a single day does not erase your progress. Repeated misses are a signal to drop down to Glow Within or pause.
Do I need an app to do 75 Soft?+
No, but the Her 75 app makes it dramatically easier — water tracking, daily checklist, photo prompts, friend feeds, and streak tracking are built-in. Free for 3 days, then $14.99/month. iOS 15.1+.