75 Medium Rules: The Sustainable Middle Path (Complete 2026 Guide)
The 5 official 75 Medium rules
- Two 30-minute workouts daily. One can be a walk or yoga. The other should be intentional movement — strength, cardio, or a class.
- Drink 3.5 liters of water. About 118 ounces.
- Read 10 pages of nonfiction or self-help. Audiobooks count if you take a 1-sentence note on each chapter.
- Follow your chosen diet — one planned treat per week. Plan the treat on Day 1.
- Daily progress photo + 2-sentence reflection note. What worked today? What didn't? The app prompts you nightly.
What's different from 75 Soft
- Two workouts vs one
- Higher water target (3.5 L vs 3 L)
- One planned treat (vs a full flex day)
- Reflection note added
- Stricter reading requirement (nonfiction/self-help vs any book)
What's different from 75 Hard
- 30 minutes per workout vs 45
- 3.5 L water vs 1 gallon
- One planned treat vs zero cheat meals
- No restart penalty for missed days
- Audiobooks allowed (with notes)
- One workout can be a walk
Cycle-aware modifications
- Menstrual phase: both workouts can be walks. Drop water to 3 L on heavy-flow days. Add electrolytes.
- Luteal phase: reduce intensity on the second workout. Sleep 8+ hours. Keep carbs up.
- Ovulation: use the energy peak for the harder workout.
- Travel: airport walking + a hotel-gym session usually works for both movements.
- Sick days: pause workouts, keep the water/photo/reading. No restart.
The reflection note is the secret weapon
Across the women who complete 75 Medium most successfully, the daily 2-sentence reflection note is consistently named as the highest-value habit. Two sentences: one win, one lesson. By Day 75 you have 150 data points on what makes you better.
How to track 75 Medium
The Reset 75 app has 75 Medium as a built-in mode with the nightly reflection prompt, water tracker, dual-workout checklist, and weekly treat planner.
Free 75 Medium PDF
Download the free Her 75 rules cheat sheet PDF — covers all three intensities plus a 75-day tracker grid.
Related reading
Frequently Asked Questions
What are the 75 Medium rules exactly?+
Five daily rules: (1) two 30-minute workouts (one can be a walk), (2) 3.5 liters of water, (3) 10 pages of nonfiction or self-help, (4) follow your chosen diet with one planned treat per week, (5) daily progress photo plus 2-sentence reflection note. No full-restart penalty for missed days.
Is 75 Medium harder than 75 Soft?+
Yes — 75 Medium has two daily workouts (vs one on 75 Soft), a higher water target (3.5 L vs 3 L), and stricter eating rules (one planned treat per week vs a flex day). The reflection note is also required. But it's still less rigid than 75 Hard and has no restart penalty.
Can I switch from 75 Soft to 75 Medium mid-challenge?+
Yes. Inside the Reset 75 app you can switch intensities at any point and keep your day count. Many women complete 75 Soft, then immediately start 75 Medium for a deeper compound.
Ready to start your 75 days?
Three intensities. Cycle-aware. iOS 16+, Mac & Apple Vision.