What’s the difference between The 3-2-1 Method and Katie’s Strength & Pilates program?

Although both programs include a mix of strength training and Pilates, the key difference is that your strength workouts and Pilates sessions are completely separate in The 3-2-1 Method, whereas each workout in Strength & Pilates is a blend of the two training styles. The workouts in Strength & Pilates are also slightly longer at 40-50 minutes per session, compared to 20-45 minutes in The 3-2-1 Method, but you have a higher number of weekly workouts in The 3-2-1 Method.

Intermediate • Strength & Pilates • 6-Week Program

The 3-2-1 Method

The 3-2-1 Method is a simple yet effective, sustainable and fun way to train, and this program from Katie Martin makes it easy with a weekly lineup of three strength sessions, two Pilates sessions and one cardio session.

Katie Martin

I’m Katie Martin, creator of Strength & Sculpt and Strength & Pilates. I’ve been a personal trainer since 2016, and am also a cookbook author and the founder of my own activewear line. Strength training, running and Pilates are my favourite ways to train to see results, feel strong, and build sustainable healthy habits.

6-week program
Mix of strength, Pilates & cardio
Designed for intermediate fitness levels
5 workouts each week
20-45 minute workouts

Program Overview

The three weekly strength workouts are 30-45 minutes and designed to target your entire body with a Lower Body, Upper Body and Full Body session. Your two Pilates sessions are 20-30 minutes each - one for Upper Body & Core and one for Lower Body & Core. And finally, your cardio session can be Katie's guided interval run or whatever you choose for 20-60 minutes!

With such a range of different training styles and movements, this is a great program to improve your muscular strength and endurance, as well as your joint stability, mobility, balance, posture and cardio fitness.

While running is Katie’s preferred choice of cardio, you can make the entire program low-impact by choosing to walk, cycle or opting for your favourite cardio machine.

Equipment