Starting 75 Soft comes with a lot of questions. What counts? What doesn't? What if I mess up? I've compiled the most common questions I hear from people starting the challenge, along with the answers that reflect the true spirit of 75 Soft: gentle discipline, sustainable habits, and grace over perfection.
General Rules Questions
What are the official 75 Soft rules?
The four core rules are:
- Exercise 45 minutes daily (with one active recovery day per week)
- Follow an 80/20 eating approach (alcohol only on social occasions)
- Drink 3 liters of water daily
- Read 10 pages of any book daily
For a complete breakdown, see our rules explained guide.
Who created 75 Soft?
75 Soft emerged organically as a community response to 75 Hard. There's no single creator—it developed in wellness communities as a more accessible version of Andy Frisella's original challenge.
Do I have to restart if I miss a day?
No. This is the biggest difference from 75 Hard. In 75 Soft, you simply continue the next day. No restart. No penalty. Your progress isn't erased by one imperfect day.
The 75 Soft Philosophy
As Cleveland Clinic notes: "If you miss one of these steps, take a break or try out an alternative approach—you're not penalized and you don't have to start the 75 days over again."
Do I need to take progress photos?
No. Progress photos are not part of 75 Soft. If tracking your physical changes doesn't serve your mental health, you can skip this entirely.
Exercise Questions
Does walking count as exercise?
Absolutely yes. Walking is one of the most popular forms of exercise for 75 Soft. A 45-minute brisk walk counts fully.
Can I split my 45 minutes into multiple sessions?
Yes. Most practitioners agree that splitting is fine—a 25-minute morning walk plus a 20-minute evening yoga session equals 45 minutes. Life doesn't always allow uninterrupted blocks.
What counts as "active recovery"?
Active recovery means you're still moving for 45 minutes, but at low intensity. Examples include:
- Gentle yoga or stretching
- A slow, leisurely walk
- Foam rolling and mobility work
- Easy swimming
- Restorative Pilates
Does my job count if I'm on my feet all day?
This is debated. The spirit of the rule is intentional exercise—movement you're doing specifically for fitness. If you work on your feet, you might still want separate workout time. However, an after-work 20-minute walk could be sufficient given your active job.
What if I can only exercise for 30 minutes one day?
Do what you can. Thirty minutes is better than zero. The goal is consistency and showing up, not perfection. Aim for 45 the next day.
Does sex count as exercise?
Nice try. The spirit of the rule is intentional fitness activity. Exercise means workouts, walks, sports, etc.
Diet & Alcohol Questions
Can I drink alcohol on 75 Soft?
Yes, but only on social occasions. This means no solo "wine after work" habits, but a drink at dinner with friends or a celebration is fine. This rule encourages mindful drinking, not complete abstinence.
What counts as a "social occasion"?
This is intentionally flexible. Examples that typically count:
- Dinner with friends or family
- Date nights
- Celebrations (birthdays, weddings)
- Work happy hours with colleagues
Be honest with yourself about whether you're drinking socially or just looking for loopholes.
What does "eating well 80% of the time" mean?
It means most of your meals are nourishing—vegetables, whole grains, lean proteins, fruits—while 20% can be more flexible. Don't calculate exact percentages. Just ask: "Am I making healthy choices most of the time?"
Can I have cheat days?
The 80/20 approach means you don't really need "cheat days"—flexibility is built in. An occasional indulgent meal or treat is part of the 20%. Just don't let one day become a week.
Do I need to follow a specific diet?
No. Unlike 75 Hard, there's no requirement to follow keto, vegan, or any specific diet. You define what "eating well" means for your body.
Does coffee count against me?
Coffee is fine! It's not restricted. It just doesn't count toward your water intake.
Reading Questions
Do audiobooks count as reading?
Yes, for most people. Audiobooks are widely accepted if you're actively listening (not just background noise). 75 Hard requires physical reading; 75 Soft is more flexible.
Do podcasts count?
Generally no. Podcasts serve a different purpose than books. The reading rule is about engaging with long-form content that helps you grow.
Can I read fiction?
Yes! 75 Soft allows any book, unlike 75 Hard which requires non-fiction personal development. Read what engages you.
Does reading on my phone count?
If you're reading an actual book (e-book via Kindle app, etc.), yes. Scrolling social media or news articles? No.
What if I fall asleep before finishing my 10 pages?
Read 10 pages the next day. Or read in the morning when you're more alert. One missed day doesn't derail everything.
Water Questions
Does tea count toward my water intake?
Most people say no. The goal is pure hydration with water. Herbal tea is debated—some count it, some don't. To be safe, aim for 3L of plain water.
Does sparkling water count?
Yes. Plain sparkling water or seltzer counts as water.
Is 3 liters too much for me?
It might be if you're petite or have certain health conditions. Listen to your body. Some people do 2-2.5 liters if 3 feels excessive. Consult your doctor if unsure.
What if I can't drink that much water?
Build up gradually. Start with 2 liters and increase over 2-3 weeks. Front-load your water intake (drink more in the morning) to make it easier.
Missed Days & Life Situations
What if I'm sick?
Listen to your body. Rest if you need to. Some options:
- Gentle stretching instead of full workout
- Still drink water and read if you can
- Take a full rest day and continue tomorrow
75 Soft is about building habits, not breaking yourself.
What about vacations?
Adapt the rules to travel:
- Walking tours count as exercise
- Bring a book or audiobook
- Stay hydrated (buy water bottles)
- 80/20 eating still applies—enjoy local food mindfully
What if I get injured?
Modify your exercise. If you hurt your ankle, do upper body work. If you can't exercise at all, focus on the other rules and resume exercise when cleared by a doctor.
What happens during menstruation?
Listen to your body. Some women exercise normally; others need gentler movement during their cycle. Use your active recovery day strategically. Crampy day + gentle yoga = still counts.
What if I work night shifts?
The rules still apply—just on your schedule. Your "day" might be 6pm to 6am. As long as you hit all four habits in each 24-hour period, you're good.
Tracking & Progress
Do I need to take progress photos?
No. Progress photos are not required for 75 Soft. Take them if they motivate you; skip them if they don't.
Should I weigh myself?
That's your choice. Many people find the scale discouraging because 75 Soft builds muscle (which weighs more than fat). Other metrics—how clothes fit, energy levels, mood—may be more meaningful.
What's the best way to track my progress?
Options include:
- Simple daily checklist (paper or app)
- Habit tracking apps
- Bullet journal layouts
- Printable calendars
See our tools and trackers section for recommendations.
What results can I expect?
Results vary widely, but commonly reported benefits include:
- Improved energy and sleep
- Better relationship with food
- Established daily habits
- Weight loss (for some)
- Increased strength and fitness
- Mental clarity and reduced anxiety
"It feels really good when you accomplish a goal. The goal is to help yourself feel confident enough to keep going." — Dr. Adam Sacco, Cleveland Clinic
Still have questions? Read our complete rules guide or explore adaptations for beginners, busy professionals, and moms.
