What is the 3-2-1 Training Method From TikTok?

What is the 3-2-1 Training Method From TikTok?

Beautiful African smiling sportswoman doing pilates exercise on reformer as part of the 3-2-1 workout method

It can be hard not to be swept up by all the trending exercise session routines you see on TikTok. Just 25 minutes on a Stairmaster twice a week will give you snatched abdominal muscles, 1 influencer statements, and 30 minutes on a treadmill at 3 miles an hour and an incline of 12 % (also acknowledged as the 12-3-30) can do the job magic for excess weight loss, according to a different.

Now, there’s the “3-2-1 strategy” staying shared throughout the app — a weekly workout schedule that is stated to assist you feel and see outcomes thanks to three days of strength coaching, two days of Pilates, and a single day of cardio or conditioning. Pursuing the 3-2-1 approach can be useful for any one who has a really hard time currently being steady in the health and fitness center, but is it actually as good a prepare and as helpful as TikTokers say? And how do you try out it for on your own? This is what physical fitness specialists had to say.

What Is the 3-2-1 Approach, Exactly?

The 3-2-1 strategy is a very simple system for organizing your 7 days of workouts. The approach prescribes undertaking 3 strength exercise sessions, two Pilates exercise routines, and just one cardio or conditioning exercise for each week. There are a several distinct versions of the 3-2-1 strategy circulating the application some variants advocate two cardio days and a person Pilates working day when other individuals swap Pilates for any sort of low-intensity mobility function.


Photo this… you get started my strategy and previously see/sense adjustments in your entire body by January 1st 2023. If you want to truly feel more powerful, leaner, more rapidly, and even a lot more self-confident in your entire body this is the plan for you!

♬ initial seem – morgan | western photog ?

What Are the Positive aspects of the 3-2-1 System?

The most apparent charm of the 3-2-1 approach is that it gives your workout plan some structure. But the cause it truly is this kind of an effective strategy to physical exercise is because of to the way it alternates between various kinds of exercises, states Brookelyn Suddell, health and fitness instructor and Crunch Physical fitness director of group health and fitness tactic and enhancement.

“We have a all-natural inclination to copy routines or favor specific routines a great deal a lot more than other people,” Suddell describes. “That is why the 3-2-1 process is a terrific way to make confident you might be evenly spreading out your schooling focus in a structured way.”

Just about every one particular of these exercise routine modalities arrives with significant gains: Toughness workouts create muscle mass Pilates improves head-muscle mass relationship, main toughness, and versatility and cardio or conditioning increases stamina and cardiovascular wellbeing. By consistently switching concerning these training varieties, you in essence prevent your physique from plateauing and assure you might be functioning on all all those aspects of exercise at after.

The 3-2-1 approach also can help prevent overtraining by incorporating created-in restoration time, due to the fact the two Pilates days act as active relaxation times. That can speed up the restoration process, support you protect against injuries, and let you to hold reaping added benefits from your workout routines.

“Schooling in advance of your entire body has recovered and rebuilt is like stretching an elastic band that has by now been stretched,” physical exercise physiologist Carmen Van Rensburg tells POPSUGAR. “Because it has not been allowed to get well to its first point out, further more stretching will break it. Altering among energy education and cardio makes it possible for some muscle mass teams to rest when other folks are labored out.”

Not all fitness developments are novice helpful, but the 3-2-1 strategy actually is, due to the fact although it does deliver a guideline for doing work out, your specific routine can be tailor-made to your own talents.

How to Try out the 3-2-1 Process

For individuals seeking to get into the 3-2-1 method, Van Rensburg suggests commencing straightforward, with a preset set of exercise routines and reps that you find doable. Then, when you get the hold of switching involving strength, Pilates, and conditioning, you can start out adding wide variety and upping the depth. (For newbies, it may perhaps also be beneficial to swap toughness and Pilates, as a substitute accomplishing two days of strength and a few days of Pilates each individual week.)

Suddell’s assistance, whether or not you might be a beginner or a longtime gym goer, is to treat your weekly 3-2-1 like a food plan, by producing out in your cellular phone or a planner what you may be executing on every of the times. “Your times really should be different more than enough from each and every other and generally adhere inside of their types,” she notes. “That does not necessarily mean you are not able to consist of some cardio on power times, but the key aim, or the the vast majority of the training, really should be apparent.”

Consider setting up your week so workout routines of the same sort do not stack up versus one particular a further. For case in point: power, Pilates, power, Pilates, power, cardio, relaxation.

Strength Exercises

If you might be accomplishing a few times of toughness, Van Rensburg’s recommendation is to divide it up into two days of upper-system routines and a single day of lessen-physique exercises. For the two times of higher-human body workout routines, per her steering, you can want to dedicate the 1st working day to push physical exercises and the 2nd to pull exercises. “Illustrations involve upper body and triceps get the job done (force exercises) on day 1, again and biceps operate (pull workout routines) on working day two, and legs work on day 3,” Van Rensburg states. TikTokers also endorse performing 1 day of higher-entire body work, 1 working day of reduced-body do the job, and 1 day of overall-physique power function.


The Pilates periods can include things like reformer Pilates, mat Pilates, or — if you happen to be just not a Pilates girlie — you can swap it for yoga, barre, or mobility exercise sessions. You can go to an IRL class or cue up a Pilates exercise routine from an application like Alo Moves or Obé Health, or stream one particular for totally free on YouTube from POPSUGAR Health and fitness.

Cardio and Conditioning

The American Heart Affiliation does advocate at minimum two and a 50 percent several hours of cardio a 7 days, but neither Suddell nor Van Rensburg has qualms about reserving the cardio for your one particular conditioning day, even if your exercise isn’t a complete two and a 50 percent hours extended. Conditioning isn’t just constrained to cardio-design exercise sessions either — it can be any substantial-depth workout that has negligible relaxation, this sort of as HIIT or biking. So if sprinting on a treadmill sounds boring to you, Suddell claims you can switch it up by having group classes or receiving outside.

In terms of results, no subject what you choose to do on each day, as extended as you adhere to the 3-2-1 breakdown, you happen to be sure to see and truly feel the changes in your toughness, adaptability, and cardio conditioning. At the incredibly minimum, it could assist you adhere to doing the job out and assistance you approach your exercises with a minimal much less thought. It can be always important to hear to your physique, primarily when starting up a new work out schedule, but eventually it truly is harmless to say this one particular is specialist-accepted.

Picture Supply: Getty Visuals / FreshSplash