The beauty of 75 Soft lies in its accessibility. Unlike extreme fitness challenges that require peak physical condition and unlimited time, 75 Soft was designed to meet people where they are. But does that mean it's for everyone? And more importantly—is it for you?
This guide breaks down who tends to thrive with 75 Soft, who might need modifications, and who should consider alternatives. The goal isn't gatekeeping—it's helping you set yourself up for success.
The Ideal 75 Soft Candidate
While 75 Soft is adaptable to many circumstances, certain people tend to find it particularly transformative:
You're Rebuilding After a Break
Maybe you used to be active but life happened—kids, career demands, health issues, a global pandemic. You know what good habits feel like but you've lost them. 75 Soft provides structure to rebuild without the punishment of extreme challenges.
You're Burned Out by "Beast Mode" Culture
You've tried the extreme approaches: two-a-day workouts, strict meal prep, no alcohol ever, cold showers and 4am wake-ups. They worked temporarily, then you crashed. 75 Soft offers progress without the burnout cycle.
You Need to Build Self-Trust
You have a history of starting things and not finishing. Every failed attempt erodes your confidence. The gentle approach of 75 Soft—where imperfect days don't mean starting over—is designed to help you complete something and rebuild trust in yourself.
You Want Sustainable Change
You're not looking for a quick fix. You want habits that last beyond Day 75. You're willing to trade dramatic short-term results for lasting transformation.
Expert Perspective
According to Penn State Health: "Rather than testing your willpower and denying yourself with a stringent diet, the 75 Soft program suggests doing your best and making healthier choices—something that's easier for people to manage for the long haul."
75 Soft By Age Group
Age affects how you might approach 75 Soft—not whether you can do it, but how you might adapt it.
20s: Building Foundation Habits
Why it works: You have time to establish patterns that will serve you for decades. Energy levels support daily exercise.
Common adaptations:
- Social pressure around alcohol—use the weekly allowance strategically
- Busy schedules between work and social life—morning workouts may work better
- May need to find creative reading time (commutes, audiobooks)
30s: Managing Competing Demands
Why it works: Many in their 30s are juggling careers, relationships, and possibly young children. 75 Soft's flexibility accommodates chaos.
Common adaptations:
- Parents might split workout into segments (20 min morning, 25 min evening)
- Reading during kids' naps or after bedtime
- Meal prep on weekends to support 80/20 eating during hectic weekdays
40s: Reclaiming Health
Why it works: Recovery takes longer, metabolism slows, and extreme approaches become less sustainable. 75 Soft's gentleness matches the body's needs.
Common adaptations:
- More focus on recovery and lower-impact exercise options
- May need longer warm-ups before workouts
- Sleep and hydration benefits become more noticeable
- Consider working with a trainer to ensure proper form
50s: Sustainable Wellness
Why it works: This is often when health becomes a priority again—kids are older, career may be stable, and you're thinking about long-term vitality.
Common adaptations:
- Walking, swimming, and yoga may replace high-impact activities
- Medical clearance before starting is recommended
- Joint health becomes a consideration in exercise selection
- May experience significant energy improvements from hydration alone
60s and Beyond: Active Aging
Why it works: Maintaining mobility, cognitive function, and independence becomes paramount. 75 Soft's daily reading and movement directly support these goals.
Common adaptations:
- Exercise might be gentle movement, stretching, or physical therapy exercises
- Balance and flexibility focus
- Medical supervision recommended
- Reading supports cognitive health—a key benefit at this age
75 Soft By Fitness Level
Complete Beginners
Starting point: Haven't exercised regularly (or ever) in adult life.
How to approach 75 Soft:
- Start with walking as your primary workout
- 20-30 minutes initially, building to 45
- Focus on consistency over intensity
- Celebrate every completed day—you're building something new
What to expect: Significant energy improvements, potentially dramatic results because baseline habits change substantially.
"Start with just 15 minutes a day, five days a week. When you're comfortable with this level, gradually increase the intensity." — Penn State Health recommendation
Returning Athletes
Starting point: Used to be active but took an extended break.
How to approach 75 Soft:
- Resist the urge to jump back to previous fitness levels
- Start at 60-70% of what you think you can do
- Build back gradually to avoid injury
- Use the challenge to establish consistency before intensity
What to expect: Faster initial progress than beginners (muscle memory is real), but risk of injury if you push too hard too fast.
Moderate Fitness Level
Starting point: Exercise somewhat regularly but inconsistently.
How to approach 75 Soft:
- Focus on the consistency aspect—you can already work out, can you do it daily?
- Use the challenge to explore new workout types
- Pay attention to the non-exercise components (hydration, reading, nutrition)
- Consider adding structure to what you already do
What to expect: Less dramatic physical change, more focus on habit consistency and mental benefits.
Already Fit
Starting point: Exercise regularly and maintain good health habits.
How to approach 75 Soft:
- Ask yourself: what would challenge ME?
- Maybe it's the reading, the nutrition consistency, or the alcohol reduction
- Use the recovery day strategically
- Consider 75 Hard if 75 Soft feels too easy—but only if mentally ready
What to expect: Benefits may be more subtle—improved consistency, exploration of new habits, mental discipline work.
75 Soft By Lifestyle
Busy Professionals
Challenges: Limited time, work stress, irregular schedules.
Strategies:
- Morning workouts before work emails hit
- Audiobooks during commutes (counts for reading)
- Meal prep on weekends
- Keep a water bottle at your desk
- Walking meetings when possible
Parents of Young Children
Challenges: Unpredictable schedules, sleep deprivation, limited "me time."
Strategies:
- Split workouts into smaller chunks
- Include kids when possible (stroller walks, dance parties)
- Read during nap time or after bedtime
- Accept that some days will be harder than others
- Coordinate with partner for workout time if possible
Shift Workers
Challenges: Irregular sleep, eating at odd hours, fatigue.
Strategies:
- Define "day" flexibly—it might mean your waking hours, not calendar day
- Portable water bottles for hydration on the go
- Workout when you can, not when you "should"
- E-readers or audiobooks for reading flexibility
Students
Challenges: Tight budgets, campus lifestyle, social pressure.
Strategies:
- Use campus gyms or outdoor spaces for free workouts
- Dining hall strategies for eating well on meal plans
- Study time can count as reading (depending on material)
- Walk to classes instead of taking the bus
Work-from-Home
Challenges: Sedentary environment, blurred boundaries, kitchen always accessible.
Strategies:
- Schedule workout like a meeting—it's non-negotiable
- Walking breaks between calls
- Keep healthy snacks visible, less-healthy options out of sight
- Dedicated water bottle at desk
Special Considerations
Postpartum Recovery
75 Soft can be excellent for rebuilding after pregnancy and delivery, but requires modification:
- Medical clearance before starting (usually 6 weeks postpartum minimum)
- Gentle exercise only—walking, swimming, postpartum-specific workouts
- Extra attention to pelvic floor health
- Increased hydration needs if breastfeeding
- Self-compassion as the primary approach
See our detailed postpartum guide for more.
Chronic Health Conditions
If you have diabetes, heart conditions, autoimmune disorders, or other chronic conditions:
- Consult your doctor before starting
- Adapt exercise to your condition's requirements
- Monitor how the challenge affects your symptoms
- Some conditions require specific nutrition approaches that may conflict with 80/20
History of Eating Disorders
75 Soft's flexibility makes it more ED-friendly than extreme challenges, but caution is still warranted:
- The structure might feel triggering for some
- Work with a therapist or dietitian if possible
- Modify the nutrition component to focus on "adding good" rather than restricting
- Skip weighing yourself entirely if it's triggering
When to Get Medical Clearance
Consult a doctor before starting 75 Soft if you: are pregnant or recently postpartum, have a chronic health condition, are over 50 and haven't exercised regularly, have a history of heart problems, or are currently under medical care for any condition.
Who Should Consider Alternatives
75 Soft isn't for everyone. Here are situations where a different approach might serve you better:
You Need External Accountability
75 Soft is self-directed. If you know you need a coach, group classes, or external check-ins to stay consistent, consider adding those elements or choosing a program with built-in accountability.
You Want Rapid, Dramatic Results
75 Soft prioritizes sustainability over speed. If you need to lose 30 pounds in 3 months for a medical reason, a more structured (medically supervised) program might be appropriate.
You're Already Extremely Disciplined
If you already exercise daily, eat well, read regularly, and hydrate adequately, 75 Soft may feel too easy. Consider 75 Hard or creating your own advanced challenge.
You Have Specific Athletic Goals
Training for a marathon, bodybuilding competition, or specific sport? You need a sport-specific training program, not a general wellness challenge.
You're in Active Eating Disorder Recovery
Even flexible challenges around food and exercise can be harmful if you're in early recovery. Work with your treatment team before considering any structured health program.
Making It Work for You
The key to 75 Soft success isn't fitting yourself to the challenge—it's fitting the challenge to you.
Customize Your "Workout"
The challenge says 45 minutes of exercise. That could be:
- Walking your dog
- Gentle yoga
- Swimming
- Dancing in your living room
- Physical therapy exercises
- Playing active games with kids
- Gardening (yes, really)
Define "Eating Well" for Your Life
80% healthy eating means different things for different people:
- More vegetables
- Less processed food
- Cooking at home more
- Reasonable portions
- Eating when hungry, stopping when satisfied
Define what "eating well" means for YOU before you start.
Choose Your Reading Strategy
- Physical books
- E-readers
- Audiobooks (they count!)
- Articles from quality publications
- Educational content in your field
Plan for Your Specific Obstacles
Before starting, identify:
- What's your hardest day of the week? Plan for it.
- What usually derails your healthy habits? Prepare a strategy.
- When will you be tempted to quit? Know in advance what you'll tell yourself.
Want to see examples of people like you who've done 75 Soft? Read about transformation stories with context, or learn about the specific postpartum framework.
