This printable 75 Medium challenge tracker gives you 75 checkboxes, plus space for your goal, dates, and reward. Print it and start today. 🙂
It’s 75 Hard, minus the part where one missed day sends you back to square one 😡.
🏋️♀️ Not sure this is the right version? 75 Hard has the strict restart rule. 75 Soft is even more flexible than this one.
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What’s Included:
- 1 page PDF
- 8.5″ x 11″ US Letter
- Portrait orientation
- 75 daily checkboxes
- Space for goals and rewards
- Start/end dates lines
- PDF & editable Canva template
Understanding the 75 Medium Challenge
75 Medium sits between Hard and Soft. It keeps the self-discipline focus without the extreme restart rule. The typical format:
- One 45-minute workout per day — a mix of cardio, strength, and flexibility
- Follow a sustainable diet without strict restrictions
- Drink 3 liters of water per day
- Read 10 pages per day
- Take weekly progress photos instead of daily
75 Medium is ideal if you’ve done 75 Hard before but want a sustainable long-term habit build rather than a maximum-intensity sprint.
Pair this tracker with workout trackers for your daily sessions, water trackers for your 3 liters, and wellness trackers to monitor energy and mood alongside your checkboxes.
Who It’s For
You’ve done 75 Hard before, or you looked at it and thought “absolutely not, but I still want the structure.” This one’s for you.
It’s for the person who wants a daily habit that actually sticks past week two. Not a sprint, not an all-or-nothing gauntlet. Just one solid workout a day, real food choices, and enough water to make your coworkers ask why you keep leaving your desk.
It’s also for anyone who’s tried 75 Hard, missed one task on day 34, and rage-quit the whole thing. (No judgment. It happens to a lot of people.) 75 Medium keeps the accountability without the nuclear restart button.
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How to Use It
- Print it. One page, done.
- Write your challenge name at the top. “75 Medium” works, or make it yours.
- Fill in your workout plan, your diet approach, and your water goal in the notes area. Keep it specific enough that you can’t talk yourself out of it later.
- Set your start and end date. A date on paper is a lot harder to ignore than a date in your head.
- Write your reward. Something you actually want, not “I’ll feel good about myself.” You need a bribe for day 40.
- Check off a box every day you hit all five things. If you miss a day, you don’t restart. You just don’t get to check that box. Move on to tomorrow.
If You’re Deciding Between Medium and Hard
Ask yourself one question: can you realistically do two 45-minute workouts a day for 75 days straight, with one of them outside, no matter the weather? If yes, go do 75 Hard. If you hesitated even a little, that hesitation is your answer. 🙂
What You’ll Need
- This printable (obviously)
- A workout you can actually commit to daily, even a bad version of it
- A water bottle you don’t hate looking at, since you’ll be refilling it constantly
- A book. Any book. Ten pages is not a lot, but ten pages every single day adds up to finishing more books than most people read in a year
FAQ
What’s the difference between 75 Medium and 75 Hard? 75 Hard requires two 45-minute workouts (one outdoors), a strict diet, a gallon of water, and restarts at Day 1 if you miss anything. 75 Medium is one workout, a sustainable diet, 3 liters of water, weekly instead of daily photos, and no restart rule. See the full 75 Hard tracker for comparison.
What’s the difference between 75 Medium and 75 Soft? They’re close. 75 Soft allows one active rest day per week and doesn’t require a structured diet. 75 Medium has a daily workout every day and asks for a sustainable (but real) diet plan. See 75 Soft if you want the more relaxed of the two.
Is this printable free? Yes. Free PDF and Canva template. No email required.
More Free Challenge Calendars
- 75 Hard Challenge Calendar — the original, strict version
- 75 Soft Challenge Tracker — the flexible version
- 90-Day Challenge Calendar
- 100-Day Challenge Calendar
- Full Challenge Calendar Collection
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