Social media loves a quantitative workout trend. Just look at the 12-3-30 workout, the 75 soft challenge, or even the 30-30-30 rule. We can’t put our finger on it, but include a number in the name, and watch the workout go viral. Maybe the numerals make the routine sound more official (although we know to be careful when taking advice from fitfluencers). No matter the case, there’s another numeric fitness trend gaining steam, and we’re ready to talk about it. Enter: the “3-2-1 method.”
The “3-2-1 method” is a weekly workout routine that calls for three days of strength training, two days of Pilates, and one day of cardio or conditioning. This combination is supposed to deliver consistent, impressive results (and with six days of exercise . . . it better). The regimen first began trending on TikTok in early 2023, but it’s continued to gain traction ever since, with influencers touting it as a universally effective workout plan. At first glance, it certainly seems legit — but is it really? And if the 3-2-1 method really is that good, how should you go about trying it? We asked fitness experts to find out.
Experts Featured in This Article:
Brookelyn Suddell is a fitness instructor and director of group fitness strategy and development at Crunch Fitness.
Carmen Van Rensburg is an accredited exercise physiologist at Thermo Recovery Wear.
What Is the “3-2-1” Method?
The 3-2-1 method is a simple workout regimen meant to organize your weekly workouts for the best results (more on what those results actually entail below). The method consists of three strength workouts, two Pilates workouts, and one cardio or conditioning workout per week. That said, there are a few different versions of the 3-2-1 method circulating around social media; some variations recommend two cardio days and one Pilates day, while others swap Pilates for any low-impact mobility work.
“3-2-1” Method Benefits
The 3-2-1 method is still going strong in 2025. Here are a few reasons why it has withstood the test of time:
- It provides structure: The 3-2-1 method’s most obvious draw is the structure it gives your workout routine. It gives you a sense of direction, which might be particularly useful for beginners or people getting back into working out.
- It encourages variety: Another reason the 3-2-1 method works for so many people is because it motivates you to alternate between different types of workouts, says fitness instructor Brookelyn Suddell. “We have a natural tendency to duplicate workouts or favor certain exercises much more than others,” Suddell says. “That’s why the 3-2-1 method is a great way to make sure you’re evenly spreading out your training focus in a structured way.”
- It makes you more versatile: Each of the workout modalities included in the 3-2-1 method have their own benefits. Strength training, for instance, is great for building muscle mass. Pilates, on the other hand, improves mobility, core strength, and flexibility. Cardio and conditioning are best for endurance and cardiovascular health. Touching on all three types of exercises in your weekly routine means you’re reaping all of these benefits.
- It prevents overtraining: The 3-2-1 method helps prevent overtraining by incorporating low-impact workouts and making sure you’re not putting too much stress on your joints for multiple days in a row. This can speed up the recovery process, help you avoid injury, and allow you to keep reaping benefits from your workouts. “Training before your body has recovered and rebuilt is like stretching an elastic band that has already been stretched,” says exercise physiologist Carmen Van Rensburg. “Because it has not been allowed to recover to its original state, further stretching will break it. Altering between strength training and cardio allows some muscle groups to rest while others are worked out.”
- It’s good for beginners: Not all fitness trends are beginner-friendly, but the 3-2-1 method actually is, because — while it does provide a general guideline for working out — your personal routine can be altered based on your specific goals and circumstances.
How to Try the 3-2-1 Method
If you’re interested in the 3-2-1 method, Van Rensburg recommends starting simple, with a fixed set of exercises and reps that you find doable. Once you get the hang of switching between strength, Pilates, and conditioning, you can begin adding more variety and even upping the intensity. Suddell’s advice, whether you’re a beginner or a longtime gym-goer, is to treat your weekly 3-2-1 like a meal plan. Write it out in your phone or planner so you can visualize what you’ll be doing on each day.
“Your days should be different enough from each other and primarily stick within their categories,” she says. “That does not mean you can’t include some cardio on strength days, but the primary focus, or the majority of the workout, should be clear.” She also recommends planning your week so the same type of workouts don’t stack up against one another. For example: strength, Pilates, strength, Pilates, strength, cardio, rest.
Strength Workouts
If you’re doing three days of strength, Van Rensburg’s suggestion is to divide it up into two days of upper-body workouts and one day of lower-body workouts. For the two days of upper-body workouts, per her guidance, you’ll want to dedicate the first day to push exercises and the second to pull exercises. “Examples include chest and triceps work (push exercises) on day one, back and biceps work (pull exercises) on day two, and leg work on day three,” Van Rensburg says. TikTokers also recommend one day of upper-body work, one day of lower-body work, and one day of total-body strength work (although we recommend seeking out information from accredited fitness professionals).
Pilates
The Pilates sessions can include reformer Pilates, mat Pilates, wall Pilates, or — if you’re just not a Pilates girlie — you can swap it for yoga, barre, or any other mobility workout. You can attend an IRL class or cue up an at-home Pilates workout from an app like Alo Moves or Obé Fitness. (You can even stream one for free on YouTube from PS Fitness.)
Cardio and Conditioning
The American Heart Association does recommend at least two and a half hours of cardio a week, but neither of our experts care if your one cardio or conditioning day isn’t a full two and a half hours long. That said, we’re firm believers that cardio doesn’t have to be the worst (and neither does conditioning). If running isn’t your thing, try cycling, dancing, or swimming instead. Suddell also recommends switching it up by taking a group fitness class or taking your cardio sesh outdoors.
The Bottom Line
In terms of results, as long as you stick to the general 3-2-1 breakdown, you’ll likely see improvements in your strength, flexibility, and cardiovascular fitness. That said, not everyone will react to the workout regimen the same way. Some people might be in different stages of their fitness journey, prefer higher or lower-intensity workouts, or have specific fitness goals that require alternative programming. At the very least though, the 3-2-1 method is great for anyone looking to diversify their workouts, or actually commit to a workout plan. It’s always important to listen to your body — especially when starting a new workout routine — but ultimately, it’s safe to say this one is expert-approved.
— Additional reporting by Chandler Plante
Kalea Martín is a lifestyle writer and PS contributor who mostly writes about food and cooking, but also covers fitness as a former figure skater and hockey player herself. You can find more of her writing in Tasting Table, Better Homes & Gardens, and Martha Stewart Living.
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.
