75 Soft Challenge Checklist

Are you looking for a good 75 Soft Challenge Checklist to help you change your habits, or reach a health and fitness goal? Health and Fitness Printables can make a huge difference in helping you to get on track, and stay on track.

Disclosure: We may receive a commission if you purchase through links in this post.  
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. For more information, see our disclosure page.

What is the 75 Soft Challenge?

Created by a lifestyle site called The Pohhu Experience, and popularized by a TikTok trend inspired by Stephen Gallagher, the 75 Soft Challenge is an alternative to the 75 Hard Challenge, which was created by podcaster Andy Frisella.

The 75 Soft is intended to be a mental toughness challenge, rather than a weight loss or fitness challenge, according to its creator.

While it is somewhat easier than the 75 Hard Challenge (and the 75 Medium Challenge--someone named Amy Bernhard created one by that name, too!), it is still NOT necessarily an easy challenge.

The 75 Soft Challenge has a short list of daily rules that are somewhat flexible, and of course you follow it for 75 days to complete it.

What are the 75 Day Soft Challenge Rules?

The Rules suggest that you follow a 75 Soft Challenge Checklist which contains the following tasks:

  • 45 minutes of Exercise
  • Follow a Healthy Diet
  • Drink 1 Gallon of Water
  • If drinking, limit to social occasions, and
  • Read 10 Pages in any non-fiction book
  • Take a Progress Picture

Who Should Exercise 45 Minutes a Day?

Generally, if you are in good health and are already at your desired goal weight, getting a 45 minute a day workout in might be a very good idea. 

(Something to keep in mind, too, is that there are many different kinds of workouts you can do for the challenge. Anything from 45 minutes of intense weight lifting or cardio to 45 minutes of gentle walking.)

If your main goal, like the goal of the creator of the challenge, it mental toughness, then this could be an excellent goal for you.

Depending on the kinds of workouts you use (I especially like this fat loss workout), it can help you build muscle, reduce your size (though your weight may actually remain the same), and increase your strength and cardiovascular health.

If you want to get the best benefit from your workouts, you should probably plan to take one day per week off, so your body can rest and recuperate. 

If you are hoping to lose weight, and find that a daily 45 minute workout is NOT giving you the results you want, I suggest you make a backup plan.

Keep reading for more details.

How Long Should I Exercise Each Day if I Want to Lose Weight?

Actually, the answer might surprise you.

If you are really serious about losing weight, you might do well to limit your exercise in both length of time as well as intensity.


Because too much exercise, especially too much intense exercise, may cause your body to produce too much of a hormone called cortisol. When your cortisol levels are out of whack, your body may want to cling to extra weight.

This imbalance may also cause you to experience an increase in appetite. Which means keeping to your plan to eat a healthy diet more difficult than it needs to be.

If you really want to see the scale move, put your focus on finding a truly healthy diet and consider a gentle form of exercise such as walking for just 10-15 minutes per day as your best plan of action.

What is a "Healthy Diet?"

Regarding the 75 soft challenge checklist task, "Follow a Healthy Diet," this could mean many things to many people.

If you have a diet in mind already that you think will work for you, great! Why not give it a try?!

But it's a good idea to have a backup plan, in case you don't see (or feel) the results you'd like after a week or two.

It's a much better thing to switch from one healthy diet to another than to just give up completely, right?!

I highly recommend a diet that my physician, Dr. Garrett Smith, has developed to enhance overall health by improving liver health. If you're interested in learning more, you can check out this article from Megan at Eat Beautiful that demonstrates the kinds of foods she eats each day on the Love Your Liver/vitamin A detox program.

I've been eating in a very similar way since June of 2019 and it has been helping me heal from a multitude of health issues. I feel so much better now, my aches, pains, headaches and digestive problems are mostly in the past.

And many of my allergies and sensitivities to perfumes and chemical smells are actually clearing up as my liver gets healthier.

It's a great blessing to have this knowledge.

The 75 Soft Challenge Checklist

I've designed the Wellness and Workouts 75 Soft Challenge Checklist to be a beautiful, color-rich yet minimalist tool to help you stay on track, be encouraged, and be consistently successful with your new habits.

If you don't have one yet you can get your copy here!