75 Soft Challenge: Beginner-Friendly Workout Plan to Stay Consistent

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75 Soft Challenge: Beginner-Friendly Workout Plan to Stay Consistent

Discover how to crush your 75 Soft Challenge with a realistic, beginner-friendly workout plan designed to keep you consistent and injury-free. Learn more fitness tips and pre-order the app that keeps you accountable.

Why You Need a Plan Before Starting 75 Soft

Jumping into a 75-day challenge without structure often leads to burnout or injury, especially for beginners. According to Men’s Health and leading personal trainers, the secret to finishing strong is starting with a balanced, adaptable plan that builds momentum rather than overwhelming you.

  • Avoid Overtraining: Overly intense workouts early on cause fatigue and increase injury risk.
  • Set Clear Benchmarks: Simple, trackable workouts help you see progress fast, keeping motivation high.
  • Create Variety: Mixing cardio, strength, and mobility prevents boredom and plateaus.

Quick Tip: Keep It Sustainable

The 75 Soft Challenge is about consistency, not punishment. Aim for workouts you can repeat daily, even on low-energy days.

The 75 Soft Beginner Workout Framework

The goal: 45 minutes of movement each day, combining cardio, strength, and recovery. This 7-day cycle is beginner-approved and repeatable across the full challenge.

  1. Day 1 – Full-Body Strength (30–45 min)
    • Bodyweight squats (3x12)
    • Push-ups or incline push-ups (3x10)
    • Dumbbell rows (3x12 per side)
    • Plank holds (3x30 sec)
  2. Day 2 – Low-Impact Cardio (45 min)
    • Brisk walk, light jog, or cycling at moderate pace.
  3. Day 3 – Core & Mobility (30–40 min)
    • Bird-dogs, glute bridges, light yoga stretches.
  4. Day 4 – Upper Body Focus (45 min)
    • Light dumbbell presses, bicep curls, tricep dips, shoulder rolls.
  5. Day 5 – Cardio Intervals (40–45 min)
    • 1 min jog, 1 min walk x 10 rounds (adjust pace to fitness level).
  6. Day 6 – Lower Body Strength (45 min)
    • Lunges, step-ups, calf raises, wall sits.
  7. Day 7 – Active Recovery (30 min)
    • Stretching, foam rolling, or a light walk.

How to Make This Plan Stick for 75 Days

Consistency is where most beginners stumble. Keep yourself accountable with these proven tactics:

  • Schedule Workouts Like Meetings: Put them in your calendar and treat them as non-negotiable.
  • Track Progress Daily: Use a simple app like PicPakt to post proof and keep your streak alive.
  • Listen to Your Body: Adjust intensity on tough days to stay in the game without skipping workouts.
  • Stack Habits: Pair workouts with existing routines (e.g., morning coffee → 15-min warm-up).

Ready to start your 75 Soft journey the right way? Join the waitlist.