I’m a mom of four boys, a Pilates instructor, and a nutrition coach — and I still couldn’t make 75 Hard work with my life. Two workouts a day fell apart the first time someone got a stomach bug. So I did what a lot of women do: I found the 75 Soft challenge rules, tweaked them for real life, and finished all 75 days. Here’s exactly what I followed, what I changed, and the version I now give my clients.
Why You’ll Love This Version
- The standard 75 Soft challenge rules, plus my mom-tested adjustments.
- No "start over" rule — a bad day is just a bad day.
- Workouts you can do with a toddler on the mat.
- A grocery list and a free printable tracker.
The Standard 75 Soft Challenge Rules
75 Soft is a community-created, gentler take on the trademarked 75 Hard program. The most common version of the rules:
- Eat well and only drink alcohol on social occasions.
- Work out for 45 minutes every day, with one active recovery day per week.
- Drink 3 liters of water a day.
- Read 10 pages of any book a day.
Some versions add meditation or a day-1/day-75 photo. That’s it. No gallon of water, no daily photos, no restarting.
My Mom-Tested 75 Soft Rules
Here’s what I actually followed, and what I recommend for women over 30 with kids:
1. Protein at every meal, produce at every meal, alcohol only when you’re out
"Eat well" is vague, so I made it specific. A palm of protein and a fist of produce at every meal. Everything else is flexible. Alcohol only at an actual social event, and a two-drink cap. This is the rule that changed my energy the most.
2. 45 minutes of movement, 6 days a week — walking counts, Pilates counts, chasing kids at the park does not
Intentional movement only. My split: three Pilates or strength days, three walking days. Sunday is stretching. I have a full 75 Hard workout ideas post with the exact splits.
3. 100 ounces of water, most of it before 3pm
Three liters is about 100 oz. I use a 100-oz time-marked bottle and fill it once. Done before school pickup means no 10pm bathroom marathon.
4. 10 pages or 10 minutes of audio — I’m not fighting about this one
The official Hard rules say physical nonfiction only. I’m a mom. If I can get 10 pages of a paperback in, great. If it’s 10 minutes of an audiobook while folding laundry, that counts in my house.
5. A photo on day 1, day 30, and day 75
Three photos, same spot, same outfit. Day 30 is where you’ll see it.
6. Bonus rule: 10 minutes of quiet before the kids wake up
Not in any official version. Coffee, no phone, ten minutes. It’s the rule everyone tells me they kept after the 75 days ended.
A Sample 75 Soft Day (Mine)
- 5:45am — 10 quiet minutes, coffee, 20 oz water
- 6:15am — 45-min walk or Pilates before the boys are up
- Breakfast — eggs and fruit, or a protein smoothie
- Lunch — cottage cheese bowl or leftovers with a big salad
- 3pm — water bottle empty
- Dinner — whatever the family eats, protein first
- 8:30pm — 10 pages, lights out
75 Soft Grocery Staples (Amazon and Costco)
- Whey or plant protein powder
- Sugar-free electrolyte packets for the water rule
- Eggs, Greek yogurt, cottage cheese, rotisserie chicken, frozen berries, bagged salad
Full week of meals in my 75 Hard meal plan for women — it works for Soft too.
Free 75 Soft Tracker
Page 2 of my free 75 Hard tracker printable is the 75 Soft version. Print it, fridge it.
75 Soft Challenge FAQ
Can I do 75 Soft postpartum?
Yes, with adjustments: 30 minutes instead of 45, and get cleared by your provider first. This is the version I recommend to postpartum clients.
What if I miss a day?
Pick up tomorrow. That’s the point of Soft.
Do I have to give up coffee?
No. Coffee isn’t water, but it’s not banned either.
When’s the best time to start?
Now. If you start October 17 you’ll finish on New Year’s Eve, which is a very satisfying way to end the year.