If you’ve spent any time on TikTok or Instagram lately, you’ve seen the “75 Hard” challenge—the grueling, no-nonsense regime involving two-a-day workouts and zero “cheat” meals. But for most of us living in the real world, that’s a recipe for elevated cortisol and eventual burnout.
Enter the 75 Soft Challenge.
At se7ensymbols.com, we advocate for the 7 Pillars of Self-Improvement. We believe your fitness journey should enhance your life, not consume it. If you want the “influencer results” without the influencer’s unsustainable schedule, 75 Soft is your biological shortcut.
What is the 75 Soft Challenge?
Unlike its “Hard” predecessor, 75 Soft focuses on consistency over intensity. It’s about building the internal motivation required to stay on track for 75 days straight.
The 4 Pillars of 75 Soft:
Eat Well & Socially: Follow a healthy diet, but allow for “social” flexibility (no total restrictions).
Train Daily: Perform one 45-minute workout per day (with one day a week for active recovery).
Hydrate: Drink 3 liters of water daily.
Read: Read 10 pages of any book daily.
Why 75 Soft is Better for Your Biology
Social media influencers often show you the “shredded” result, but they rarely show you the metabolic damage that comes from over-training. Here is why the “Soft” approach actually yields better long-term hardware.
1. Cortisol Management
75 Hard often leads to “overreaching,” where your stress hormones skyrocket. 75 Soft allows you to incorporate a 10-minute mobility flow or an active recovery day, which keeps your nervous system in a “rest and digest” state.
2. Metabolic Flexibility
Instead of a rigid, restrictive diet that leads to a “binge-and-restrict” cycle, 75 Soft encourages the 30/30/30 rule. By eating 30g of protein within 30 minutes of waking, you stabilize your blood sugar and make it effortless to lower your calories throughout the day.
3. Sustainable Strength
You can easily pair 75 Soft with our 5-day gym workout plan for beginners. This ensures you are building lean muscle through Upper Body Push and Lower Body Pull sessions rather than just doing mindless cardio.
75 Soft Pro-Tips for 2026
To truly succeed, you need more than just a checklist. You need a protocol.
The Hydration Hack: Don’t just drink plain water. To meet that 3L goal without feeling bloated, ensure you’re getting enough Magnesium to help your cells actually absorb the hydration.
The “Social” Rule: When you go out, look for high-protein, single-ingredient options. This allows you to enjoy the event without stalling your progress.
Active Recovery: On your rest days, don’t just sit. Hit your 8,000 steps and follow a post-workout recovery routine to keep the blood flowing.
The Bottom Line
The 75 Soft Challenge isn’t the “easy way out”—it’s the smart way in. It’s about proving to yourself that you can show up every single day for 75 days. By the time you finish, these “rules” won’t be a challenge anymore; they’ll be your new lifestyle.
Ready to start strong in your 2026 journey?