Is The 3-2-1 Method Your New Favourite Workout Routine?

There are some fitness trends that we won’t go near with a 10-foot pole (unless we’re trying them out simply to confirm that yes, they are absurd), but every now and then something blows up on TikTok that we can actually get around. The 3-2-1 method is one of them.

Whether you’ve seen it and want to know if it’s a good way to train or you’re wondering what it even is, here’s the rundown. If this sounds like your ideal new workout routine, The 3-2-1 Method with Katie Martin is available in the Sweat app now!

What is the 3-2-1 method of working out? 

The 3-2-1 refers to your weekly split of workouts - three strength training sessions, two Pilates sessions, and one cardio session. All up, that’s six sessions per week, leaving you one full rest day, too.

Although this is the most common variation of the 3-2-1 method and how Katie’s program is structured, you could create your own version of this routine using the Sweat app (scroll down for more on how to do this!) and switch the ratio of Pilates and strength training around to give Pilates the heavier focus!.

Is there more to it? Nope, that’s it. There are no specific rules about how long your workouts are, how heavy your weights should be, or how challenging your workouts have to feel. And that is the beauty of it.

Why we love The 3-2-1 Method

While there’s no perfect, universal workout routine, here are eight reasons why we definitely understand the hype and think Katie’s new program will quickly become a fan-favourite.

Structure and consistency

One of the best things about this workout schedule is the clear and consistent yet fun structure it provides for each week. There is plenty of flexibility built into The 3-2-1 Method (more on that in a second), and at the same time, you know exactly what you’re doing and when you’ve achieved it. If you’re new to this routine, Katie recommends taking time to map out your week.

“Plan and schedule your training split like they’re important meetings, fuel your body to perform and recover as best as it can, and set some really clear goals. Preparation and consistency are key for success!” she says.

Variety

When people fall off the workout wagon, a lot of the time it isn’t due to a lack of plan or progress, it’s because they’re bored and not enjoying it. With The 3-2-1 Method, you’ve automatically got a heap of variety baked into your routine which is fantastic for your mind and body. 

With a spotlight on three different training styles each week, there are also plenty of ways to mix up each element and keep things interesting. You could do strength training with bodyweight alone, free weights, resistance bands or gym machines. Your Pilates sessions could be on a mat, using handheld Pilates equipment such as rings and balls, or using a Reformer machine. And your cardio could be indoor or outdoor, and involve anything from a run, bike or walk to a dance class, hike, swim or stairmaster session. Change it up every week or don’t - the ball is in your court.

A holistic approach

With this much variety in your training also comes a variety in the benefits you’ll reap.

“I love that the program is so incredibly well-rounded and hits every component of your training,” says Katie. “From compound lifts that aim to increase your muscle mass and strength, to the Pilates days which aim to work on posture, imbalances and injury prevention, and then the cardio day is a fantastic way to improve your cardiovascular health and fitness.”

With three strength sessions in the mix you can also do one upper body, one lower body, and one full body session (or a similar split). The 3-2-1 Method is a routine that ticks a lot of boxes, approaching fitness in a very holistic way and you won’t ever need to skip leg day to juggle it all.

Time

Although six sessions per week might sound like a lot - especially if you’re just starting out or you have a hectic week ahead of you - keep in mind that your sessions don’t need to be long every time. You really could do four short workouts and a brisk walk, and the workouts in Katie’s program range from 20-45 minutes.

Likewise, if you have a clear preference between Pilates and strength or have fitness goals that align with one more than the other, you could opt for longer sessions of that particular training style, supplemented with shorter sessions of the other. How long your workouts take is all up to you.

Flexibility

Aside from the flexibility you have around the duration of your sessions, you can also let this workout routine flex with your energy, body, menstrual cycle and where you prefer to train. Depending on how much you feel like you have to give, you can easily scale the intensity up or down. Jumping movements not for you? No problem, this routine can be low-impact if you want it to be. Although Katie’s program needs a range of equipment, you could also create this routine for yourself using Sweat workouts that suit your setup at home.

Although you could technically order the workouts however you like and do back-to-back strength or Pilates sessions, we recommend alternating between the two. This will allow your body adequate recovery time, especially if you’re lifting heavy in your strength workouts.

Progression

No matter what program or training style you’re following, there’s something really exciting that happens after you’ve been exercising consistently for a while - you realise that what was once hard now feels easy. You’re ready for more. And this routine still gives you a lot of wiggle room to move beyond your limits and smash new goals.

When you feel ready, here are some simple ways to up the ante in each component:

• Strength: add weights or lift heavier, increase the number of reps or sets, try a longer workout, follow a different program with more challenging exercises, or attempt a more advanced variation of an exercise you’re already familiar with. Pilates: Try a more advanced variation of an exercise, try a longer session or add hand or ankle weights

• Cardio: Increase the duration or the intensity

Sustainability 

We love how sustainable The 3-2-1 Method is. Adding in high-intensity or high-impact elements is an option, not an essential, making it easy to stick to in the long run without experiencing burnout, fatigue or injury. You’ve always got one dedicated rest day, and you could also make your cardio or Pilates days low-intensity active recovery days if that’s what your body is calling for.

Sweat makes it easy

Sweat trainer Katie Martin is just as much of a fan of this workout routine as we are, and designed a program that follows this exact structure so the only work you have to do is the workouts themselves!

If you don’t have the equipment required for her program, you can also create your own version of this routine by following another strength training program and adding two Pilates workouts from the On Demand section of the app. Almost all Sweat programs also have a suggested cardio session, meaning you’re automatically getting that done, too. Win-win!

3-2-1… go!

If you’ve been following this trend for a while or love the sound of it and want to get started, start a 7-day free trial today and check out The 3-2-1 Method with Katie Martin in the Sweat app!