on PinterestThe 75 Medium challenge may help people build healthy, sustainable habits that lead to weight loss and improved fitness.
on PinterestThe 75 Medium challenge may help people build healthy, sustainable habits that lead to weight loss and improved fitness. Getty Images
- 75 Medium is a new trend that’s gaining popularity on social media platforms like TikTok.
- It’s designed as a more sustainable alternative to the 75 Hard challenge.
- It includes daily movement, flexible nutrition, and mindset habits.
- Experts say the 75 Medium challenge may help people lose weight and improve fitness by making sustainable, realistic lifestyle changes.
If you’ve scrolled TikTok recently, you might have seen #75Medium popping up in your feed
The 75 Medium Challenge is the latest spin on the 75-day challenge trend that exploded with 75 Hard, but without the gruelling rules that made that version so intimidating.
Unlike 75 Hard, which asks participants to complete two 45-minute workouts a day, follow a strict diet with no cheat meals or alcohol, and restart from day one if any task is missed, 75 Medium aims to be more sustainable for everyday life.
It’s positioned as a middle ground between 75 Hard and the more flexible 75 Soft, which gained traction as a gentler alternative.
Instead of extreme measures, 75 Medium includes 45 minutes of daily movement, a 90/10 diet approach, moderate hydration goals, no alcohol, 10 minutes of daily learning, and 10 minutes of daily meditation.
The challenge is championed by many who advocate a more sensible and sustainable approach to fitness and weight loss, especially for beginners making new lifestyle changes.
How the 75 Medium challenge can aid weight loss and boost fitness
“The 75 Medium challenge sits in a far more realistic middle ground than 75 Hard, while still offering more structure than 75 Soft,” James Bickerstaff, a personal trainer at OriGym told Healthline.
“Compared to 75 Hard, which many people find unsustainable due to its intensity and all-or-nothing rules, 75 Medium removes some of the extreme pressure while keeping daily consistency at the core,” he added.
Bickerstaff said for many people this version will be more sustainable long term, because it recognizes that progress comes from repeatable habits, not perfection.
Still, some might question if 45 minutes of daily movement is enough, but Bickersaff believes it is.
“From a fitness perspective, 45 minutes of daily movement is a strong baseline for improving health, fitness, and body composition,” he noted. “For many, 45 minutes of daily exercise is enough to improve cardiovascular fitness, build routine, and support weight loss when it’s paired with healthy, moderate eating.”
Kathrine Brown, certified coach and founder of Conscious Weight Loss, agreed.
“45 minutes of daily movement will be enough if the movement is appropriate, enjoyable, and repeatable,” she told Healthline. “This is because weight loss doesn’t come from heroic workouts; it comes from reducing friction around consistency. A daily walk done with presence will always outperform sporadic, intense training.”
90/10 diet rule: a healthier approach to weight loss
Another key component of the 75 Medium challenge is sticking to your chosen diet 90% of the time, leaving room for treats. But are people likely to see weight-loss results
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