What is the 3-2-1 training method from TikTok?

There’s something very compelling about wellness trends that have numbers in their names. 12-3-30 Training. 75 Hard (or Soft, or Mom). The 30-30-30 Rule — Something about the numbers makes the routine feel official (even though you know you should take the fitness and nutrition advice touted by fitfluencers with a grain of salt). . And the “3-2-1 method”, which he first started trending on TikTok in early 2023 and has recently gained momentum again, also has the same fame. that’s all sound It’s legal, but is it really?

The “3-2-1 Method” is a weekly training routine that involves three days of strength training, two days of Pilates, and one day of cardio or conditioning. This combination is thought to help deliver consistent, impressive results. And certainly, following the 3-2-1 Method can be helpful for those who have trouble staying consistent at the gym, but is it really as universally effective as TikTokers say? And how do you try it for yourself? Here’s what fitness experts say.

What exactly is the 3-2-1 method?

The 3-2-1 method is a simple formula for planning your workouts for the week. This method stipulates that you do three strength training sessions, two Pilates training sessions, and one aerobic or conditioning workout session per week. There are several different versions of the 3-2-1 method in circulation in the app. Some variations recommend two days of cardio and one day of Pilates, while others replace Pilates with low-intensity mobility work.

What are the advantages of the 3-2-1 method?

The most obvious appeal of the 3-2-1 method is that it provides some structure to your workout routine. But what makes this method of exercise so effective is the way it alternates between different types of workouts, says Brookelyn Suddell, a fitness instructor and director of group fitness strategy and development at Crunch Fitness. Masu.

“Humans have a natural tendency to overlap training and prioritize certain exercises over others,” Sadell explains, “which is why the 3-2-1 Method is a great way to systematically and evenly distribute your training focus.”

Each of these training methods has important benefits. Strength training increases muscle mass. Pilates improves your mind-muscle connection, core strength, and flexibility. Aerobic exercise and conditioning increase endurance and cardiovascular health. By regularly switching between these workout types, you essentially prevent your body from stagnation and allow you to work on all elements of your fitness at the same time.

The 3-2-1 Method also helps prevent overtraining by building in recovery time, as your two Pilates days are active rest days. This speeds up the recovery process, prevents injury, and allows you to continue reaping the benefits of your training.

“Training before your body has had a chance to recover and rebuild is like stretching an already stretched rubber band,” Carmen van Rensburg, a consultant and exercise physiologist at Facial Team, told POPSUGAR. “It hasn’t recovered enough to return to its original state, so if you stretch it any further it will snap. Alternating strength training with cardio allows you to rest some muscle groups and work others.”

Not all fitness trends are beginner-friendly, but the 3-2-1 method is indeed beginner-friendly because it provides training guidelines while still allowing you to tailor your individual routine to your own abilities.

How to try the 3-2-1 method

For those wanting to try the 3-2-1 method, van Rensburg suggests starting simple with a fixed set of doable exercises and repetitions. Then, as you get the hang of switching between strength training, Pilates, and conditioning, you can add variety and increase the intensity. (For beginners, it also works well to alternate strength training and Pilates, doing two days of strength training and three days of Pilates each week.)

Sadell’s advice, whether you’re a beginner or a longtime gym-goer, is to treat your weekly 3-2-1 like a meal plan, writing out in your phone or in a planner what you’ll do on each schedule day by day. “Your days should be different enough from one another that they stay primarily within their respective categories,” she points out. “That doesn’t mean you can’t incorporate cardio into your strength days, but the main focus of your training — the majority of your training — should be clear.”

Try to plan your week so that you don’t overlap the same types of training: for example, strength training, pilates, strength training, pilates, strength training, cardio, rest.

If you’re doing three days of strength training, Van Rensburg suggests splitting your upper body training into two days and your lower body training into one day. Her advice is to do two days of upper body training, with the first day doing push exercises and the second day pulling exercises. “For example, day one is chest and triceps (push exercises), day two is back and biceps (pull exercises), day three is leg training,” Van Rensburg says. . TikTok users also recommend doing one day of upper body strength training, one day of lower body strength training, and one day of full body strength training.

Pilates sessions include Reformer Pilates, Mat Pilates, and Wall Pilates. You can also switch to yoga, barre, and mobility workouts if Pilates isn’t your thing. Take an IRL class, start a Pilates workout from apps like Alo Moves and Obé Fitness, and stream for free on YouTube from POPSUGAR Fitness.

While the American Heart Association recommends at least 2.5 hours of aerobic activity per week, both Sadell and van Rensburg have no qualms about reserving some cardio for conditioning during the day, even if your training isn’t the full 2.5 hours long. Conditioning doesn’t have to be limited to just cardio-style workouts; it can be any high-intensity exercise with minimal rest, like HIIT or cycling. So if sprinting on the treadmill seems boring, Sadell says joining a group class or getting outside can help switch it up.

In terms of results, no matter what you do each day, as long as you stick to the 3-2-1 breakdown, you should be able to see and feel changes in your strength, flexibility, and aerobic fitness. At the very least, it might help you stick to your training and plan your workouts without having to think too much. It’s always important to listen to your body, especially when starting a new training routine, but at the end of the day, it’s safe to say this is expert-approved.