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.

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, you could easily switch the ratio of Pilates and strength training around to give Pilates a heavier focus in your routine. 

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.

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.

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. The combination of strength training and Pilates will help you to build full body strength and muscular endurance, while also improving your mobility, posture, balance and mind-body connection, and the cardio element will help to boost your cardiovascular fitness and health. With three strength sessions in the mix you can 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 there’s no minimum workout duration you have to hit for any of it to count. You really could do four 20-minute workouts and a brisk walk. 

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. If you can’t make it to the gym (or would rather avoid the gym altogether), you can easily follow the 3-2-1 method entirely from home, too.

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. All Sweat programs are designed to help you progress, whether that’s through exercise complexity or progressive overload!

• 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

Something that makes us love this routine even more is how easy it is to create for yourself in the Sweat app. Most Sweat strength training programs include at least three workout options each week, alongside the extensive range of individual Pilates and barre workouts in the On Demand section for you to choose from at any time. Almost all 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 eyeing up the 3-2-1 method for a while or love the sound of it and want to get started, start a 7-day free trial today, select a strength training program, explore the Pilates workouts in the On Demand tab, and give it a go for a week!