Want to push your boundaries and achieve lasting personal growth? Our 75 Hard Challenge Printable will help you stick to healthy habits and stay accountable, all while tracking your progress week after week. The challenge includes strict daily rules such as outdoor workouts, meeting water intake goals, maintaining a clean diet, and avoiding alcohol.
It's a powerful tool for building discipline and consistency. Whether you're looking to get fitter, improve your focus, or simply commit to a challenging goal, this challenge will push you to become your best self.
Keep reading and learn how to make the most of your printable tracker!
The 75 Hard Challenge is a 75-day challenge designed to build mental toughness and physical transformation through daily tasks like workouts, water intake, and reading. Miss a day? You start over. Introduced by famous public speaker and entrepreneur Andy Frisella in 2019, this fitness program requires your full commitment to daily tasks and an unwavering mindset.
The program's ultimate goal is to transform your lifestyle through better habits and boost personal growth.
Ready to take it on? Then, hop in and let's explore this transformative fitness challenge, its key rules, and benefits!
The 75 Hard Challenge is not for the faint-hearted; it demands a high level of discipline and commitment. You must:
Engage in two 45-minute workouts every day
Ensure one of your workouts is outdoors, no matter the weather
Separate the two workouts by at least 3 hours
Following a strict diet is another non-negotiable rule. No cheat meals or alcohol are allowed during this challenge. Your meal plans should focus on a specific physical outcome, whether that's muscle building or weight loss.
Additionally, you must read 10 pages of a nonfiction book, take a daily progress picture, and ensure you complete all daily tasks without missing a single day. Remember, if you skip any task, you must start over from day one.
The strict nature of these requirements tests your physical health and mental toughness limits. This level of commitment is essential for achieving the program's goal of true physical transformation and improved mental health.
Completing the 75 Hard Challenge is a big accomplishment that brings many benefits, including:
Better fitness and body changes: You'll feel stronger and more energetic.
Improved mental health and well-being: The challenge helps you feel happier and less stressed.
Stronger mindset: You'll become tougher mentally, more confident, and clearer when facing challenges.
More self-discipline: You'll learn to keep going and stick to your goals, even when it's tough.
Better at handling stress: You'll pick up valuable skills to manage stress and deal with problems.
A sense of pride: Finishing the challenge shows you can achieve hard things, boosting your confidence.
Personal growth that lasts: It helps you build good habits and keep improving yourself over time.
A printable tracker is essential for the 75 Hard Challenge. It enhances accountability by providing tangible evidence of your daily commitment. With a 75 Hard Challenge template, you get a daily habit tracker and companion for your weight loss journey, physical changes, and enhanced mental toughness.
Each time you mark off a completed task, your brain releases dopamine, a neurotransmitter associated with pleasure and reward that keeps your motivation high.
Even if you're working on just one habit, keeping track helps you stay consistent. Seeing your daily progress reminds you of your commitment and makes it easier to keep going until you finish the challenge.
Using the 75 Hard Challenge printable tracker effectively can make all the difference in your journey. To get the most out of your tracker, complete your daily tasks every single day.
Each day, you'll check off:
A 45-minute outdoor workout: Keep your body moving with an outdoor workout, whether it's a walk, run, or any other activity you enjoy.
A 45-minute indoor workout: Doing your workout inside gives you more options while helping you stay on track with your fitness goals.
One gallon of water: Monitor your daily water intake to make sure you're staying hydrated and feeling your best.
Following a healthy diet: Follow a clean and strict eating plan, with no cheat meals or alcohol. This printable helps you stay honest with every meal you have.
Reading 10 pages of a nonfiction book: Improve your mind by dedicating time each day to reading and learning new insights.
Taking a progress pic: Capture a daily progress photo to visually track your transformation and stay inspired.
When you finish a task, just color in a circle, check it off, or put a sticker on it. It's hard, but that's what helps you get stronger and stay motivated. These ideas will make your daily tasks easier.
Reading chart: A two-page layout that helps you track your reading goals and keep up with your self-growth plan.
House cleaning checklist: Your ultimate guide to simple and enjoyable cleaning that helps you stay organized and ensure every area brims with freshness.
The 75 Hard Challenge printable by Headway is your trusted tool for crushing your daily goals with confidence and inner drive. Remember, your journey is just as important as the destination. Stay committed, stay motivated, and transform your life.
Besides the tracker, you can improve your chances of finishing the challenge by using helpful tools like apps and recommended books. The Headway app is a good choice because it gives easy summaries of popular self-help books. Here are some great books that can keep you motivated and on track:
'The Will to Change' by bell hooks: A comprehensive manual on shaping healthy relationships full of love and acceptance.
'The Miracle Morning' by Hal Elrod: Practical insights on the power of changing your usual morning routine.
'Becoming Supernatural' by Dr. Joe Dispenza: Helpful tips to activate the extraordinary skills of your mind and broaden the range of things you are capable of.
'The Power of Now' by Eckhart Tolle: Your guide to a pain-free and joyful present.
These summaries can help you build mental strength, stay motivated, and boost your personal development, making it easier to conquer the 75 Hard Challenge.
Ready to take on the challenge? Download the Headway app today and start your self-growth journey.
The 75 Hard Challenge PDF is a simple, printable chart that helps you keep track of your daily tasks during the challenge. It lists everything you need to do each day, including your workouts, water intake, reading habits, and progress photos.
This chart is a handy way to see how far you've come and to keep you motivated to stick with the challenge every day.
Using a printable tracker for the 75 Hard Challenge helps you stay accountable and organized. It provides a visual reminder of your daily tasks and keeps motivation high as you mark off each win.
By tracking each task, you create a sense of accomplishment, which is critical to completing the challenge.
The 75 Hard 3-hour rule states that you must separate your two daily workouts by at least 3 hours. This rule ensures that your body has enough time to recover between sessions, which can help prevent overexertion and burnout while maximizing the benefits of both workouts.
The 75 Hard Challenge schedule is simple but strict:
Two 45-minute workouts per day (one must be outdoors)
1 gallon of water per day
Follow a clean diet with no cheat meals or alcohol
Read 10 pages of a nonfiction book daily
Take a progress photo every day
Each of these tasks must be completed every single day for 75 consecutive days.
Books that promote mental resilience and could help during the 75 Hard Challenge include:
'The Power of Now' by Eckhart Tolle
'Atomic Habits' by James Clear
'12 Rules For Life' by Jordan B. Peterson
These books focus on building mental toughness, discipline, and habits that support your growth throughout the challenge.
Staying motivated during the 75 Hard Challenge can be tough, but here are a few tips:
Break down the challenge into smaller, daily goals
Celebrate small wins as you complete tasks
Use a printable tracker to stay accountable
Find a support system, like friends or social media groups
Focus on your "why" — why you're doing the challenge in the first place
The 75 Soft Challenge is an easier version of the 75 Hard Challenge. It helps you build good habits and mental strength at a slower, more comfortable pace. This challenge is ideal for beginners or anyone seeking lifestyle changes.