75 Soft, despite being the "gentler" challenge, can still feel overwhelming if you're truly starting from zero. When you haven't exercised regularly in years, 45 minutes daily sounds like a mountain. This guide is for youâthe person who feels like every wellness challenge is designed for people who are already fit.
An Honest Self-Assessment
Before diving into modifications, let's figure out where you're starting. Check the statements that apply:
Starting Point Checklist
- â I haven't exercised regularly in 6+ months
- â Walking for 20 minutes would leave me winded
- â I rarely cook my own meals
- â I drink less than 4 glasses of water most days
- â I can't remember the last book I finished
If you checked three or more items, you're exactly who this guide is for. There's nothing wrong with youâyou're simply starting from a different place.
Modified Rules for Complete Beginners
Rule 1: Start with 20-30 Minutes of Gentle Movement
Forty-five minutes is the destination, not the starting point. Begin with what you can actually do consistently:
- A 20-minute walk around your neighborhood
- Two 10-minute walks (morning and evening)
- A 15-minute beginner yoga video on YouTube
- Chair exercises if mobility is limited
The goal for your first two weeks isn't durationâit's consistency. As The Balanced Nutritionist notes, sustainable habits matter more than pushing yourself to exhaustion.
Rule 2: Focus on Adding, Not Eliminating
Instead of overhauling your diet overnight, focus on adding one healthy element to each meal:
- Add fruit to your breakfast
- Add vegetables to lunch and dinner
- Add a glass of water before each meal
Rule 3: Start with 2 Liters of Water
If you're currently drinking mostly coffee or soda, jumping to 3 liters will feel uncomfortable. Start with 2 liters and increase gradually over 4-6 weeks.
Rule 4: Start with 5 Pagesâor Less
If you haven't read a book in years, 10 pages might feel like a lot. Start with 5 pages. The goal is to rebuild your reading muscle, not to stress about hitting a number.
Week-by-Week Progression Plan
| Week | Exercise | Water | Reading | Eating Focus |
|---|---|---|---|---|
| 1-2 | 20 min walking | 1.5L | 5 pages | Add veggies to dinner |
| 3-4 | 25-30 min | 2L | 7 pages | Add veggies to lunch too |
| 5-6 | 30-35 min | 2.5L | 10 pages | Reduce fast food to 2x/week |
| 7-8 | 35-40 min | 2.5-3L | 10 pages | Cook 3+ dinners at home |
| 9-10 | 45 min | 3L | 10 pages | Full 80/20 approach |
By the time you reach the full rules, you'll have built a foundation. The habits will feel achievable because you've proven to yourself you can do them.
Addressing Common Beginner Fears
"I'm too out of shape to exercise for 45 minutes"
Then don't start with 45 minutes. Start with 10. Start with 5. The rule of 75 Soft isn't "be fit enough to exercise for 45 minutes on day one." It's "build toward consistent daily movement."
"I don't know how to eat healthy"
Start with one simple rule: add a vegetable to your plate. Any vegetable. Canned, frozen, freshâit doesn't matter. Once that feels normal, you'll naturally start making other changes.
"I've failed at every challenge before"
Here's a reframe: you didn't fail. You learned what doesn't work for you. Extreme, all-or-nothing challenges don't work for most people. That's why this beginner version exists.
"The goal is not to push yourself so hard that you think of failing. The goal is to help yourself feel confident enough to keep going." â Dr. Adam Sacco, Cleveland Clinic
Building Momentum Through Small Wins
The secret to beginner success isn't motivationâit's momentum from small wins stacked on top of each other.
Celebrate Everything
Did you drink 2 liters today? That's worth celebrating. Did you walk for 15 minutes? That's an accomplishment. Read 3 pages before bed? You're building a reading habit.
Track Consistency, Not Distance
Instead of tracking how many pages you read, track whether you showed up. A simple streak counter is more powerful than any detailed log.
Use the Two-Day Rule
Never miss two days in a row. One off day doesn't break your momentum. Two in a row starts eroding it.
Ready to learn more? Check out the complete rules breakdown, or see our guide to 75 Soft for busy professionals.
