Should You Try 75 Hard?

A friend of mine, David White, recently posted something on his profile that hits like a kettlebell to the face:

“You don’t need 75 hard. You need 365 consistent.”

And honestly? He nailed it.

75 Hard is that shiny new program people love to flex on Instagram, but let’s talk about the reality behind it. Sure, it sounds badass: two 45-minute workouts every day, drinking a gallon of water, reading nonfiction, and following a diet (no cheats, no excuses). But let’s pull back the curtain for a minute.

The 75 Hard Conundrum: Cortisol Overload

Here’s the problem: working out 14 times a week is like trying to fight a grizzly bear with a toothpick. It’s just too much. Chronic overtraining spikes your cortisol (your body’s stress hormone), and that’s when the wheels start falling off. High cortisol wrecks your ability to build muscle and burn fat. Testosterone takes a nosedive, your energy tanks, and fat loss feels like trying to climb a greasy pole.

And let’s not forget sleep. When cortisol is up, quality sleep checks out. Without proper recovery, your progress hits a wall. A study in the Journal of Endocrinology and Metabolism highlights that elevated cortisol not only promotes fat storage (especially in the abdominal area) but also breaks down muscle tissue, making it harder to achieve that lean, toned look.

A program without rest days is like trying to win a race while driving with the handbrake on.

Carmen: A Case of Overtraining

Let me tell you about Carmen. Carmen is a 44-year-old woman who has been working out like crazy for many years straight. You’re going to be blown away when I tell you how much she works out. But do you know the interesting thing? She doesn’t look like she works out.

Carmen hits the gym every morning at 4 AM and sometimes doesn’t leave until 8 or 9 AM. That’s over 21 hours of training per week! Despite all this effort, she’s still carrying around 40 pounds of unwanted fat.

Why? Because her body thinks it’s being chased by a saber-toothed tiger. It’s stuck in survival mode, hoarding fat for dear life. Her hormones are out of whack, her cortisol is sky-high, and her body is clinging to every calorie like it’s prepping for a famine.

Overtraining isn’t the only trap. Dieting too strictly can cause similar setbacks.

The Yo-Yo Diet Trap

Here’s another problem with 75 Hard: the yo-yo diet effect. The program requires you to stick to a strict diet for 75 days, which often leads to a slower metabolism. Once the program ends, most people go back to their old eating habits, but now their bodies are burning fewer calories.

This creates a calorie surplus, leading to rapid fat gain. Without a proper transition out of the diet, like gradually increasing calories to rebuild your metabolism, you’re setting yourself up for weight rebound.

In my experience, more than half the people who try 75 Hard end up gaining back more fat than they lost, often within weeks of finishing the program. This isn’t just about willpower; it’s basic biology.

The Odds Are Against You

Here’s what’s funny (and by funny, I mean sad): only about one in three people doing 75 Hard ends up looking fitter by the end. The other two-thirds? They’re either burnt out, bloated, or both, wondering why all that effort didn’t translate into the shredded physique they envisioned.

And then there’s the hydration myth. Drinking a gallon of water a day sounds like a great way to stay hydrated, right? Wrong. Hydration is about more than water, it’s about electrolytes. Research from Nutrients shows that excessive water intake without replenishing electrolytes can lead to hyponatremia (low sodium levels), causing fatigue, headaches, and even more serious complications. Without proper electrolyte balance, you’re not hydrated; you’re depleted.

The (Only) Benefit of 75 Hard

Now, I’ll give credit where it’s due. 75 Hard can build mental toughness. Sticking to something that rigid takes discipline. It’s like surviving boot camp, but without the camaraderie or the cool uniform. Some folks get a rush from proving they can endure the grind. That sense of accomplishment? Sure, it feels good for about five minutes.

But let’s be real. Doing a program just to impress people on social media isn’t a solid reason to wreck your body. Dopamine hits from a few “You’re such a badass!” comments aren’t worth tanking your hormones and running yourself into the ground.

What 365 Consistent Looks Like

So, what’s the alternative? It’s simple: consistency over extremes. Instead of beating your body into submission, focus on a routine you can sustain for the long haul.

Here’s what a balanced week might look like:

• 3-5 strength workouts (30–45 minutes each)
• 1 or 2 active recovery days (think walking or yoga)
• Plenty of sleep, proper nutrition, and stress management

Add in hydration with electrolytes, and you’ve got a recipe for long-term success without the burnout.

Backed by Science

Let’s bring in the data:

• Cortisol and Overtraining: Studies from the Journal of Strength and Conditioning Research and the Journal of Endocrinology and Metabolism show that chronic high-intensity training spikes cortisol, leading to fat storage and muscle breakdown.
• Rest and Recovery: Sports Health emphasizes that muscle growth and repair occur during rest, not during workouts, highlighting the importance of rest days.
• Yo-Yo Dieting: Research from Obesity Reviews explains how prolonged calorie deficits lead to metabolic adaptation, making post-diet weight gain almost inevitable without a proper reverse diet.
• Electrolyte Imbalance: A study in Nutrients highlights the risks of excessive water intake without electrolyte balance, leading to dehydration and potential health issues.
• Mental Health and Overtraining: The British Journal of Sports Medicine links overtraining syndrome with increased anxiety, depression, and burnout, underscoring the importance of sustainable routines.

Final Thoughts

Your health and fitness journey isn’t about punishing yourself for 75 days. It’s about building habits that support you for life. Remember, 365 consistent beats 75 hard every single time.

So, what’s your plan for the next 365? Your body will thank you for choosing consistency over chaos.