Getting to the gym can feel like a lot of effort some days – and with so many pieces of equipment to choose from, knowing where to start can feel like a bit of a minefield.
Along these lines, the 3-2-1 method is quickly taking over our TikTok For You pages, promising both quick results and a way to neatly organise your exercise by day.
In one clip, @maggiefromladder shared: ‘I want to personally kiss whoever came up with the 3-2-1 method. All my workout planned for me?
‘I’m excited to go to the gym. I am addicted and will never go back to any other workouts.’
Meanwhile, @jujusheikh noted it gave her a completely ‘snatched waist,’ eradicated her back pain and made her feel ‘stronger than ever.’
What is the 3-2-1 method?
As personal trainer at The Fitness Group, Eryn Barber, tells Metro, the 3-2-1 is a fitness routine that involves three days of strength training, two days of Pilates and one day of cardio each week.
In her view, it’s both a ‘simple way to organise’ weekly workouts and to ‘adopt a holistic approach to exercise.’
What are the benefits of the 3-2-1 method?
‘One key advantage of this training method is that it focuses on the three main pillars of movement: strength, mobility and cardiovascular health,’ Eryn explains.
‘If your aim is to improve your overall health, you need to consistently work on all three areas. Breaking the plan into clear numbers makes it simplistic and easy to follow.
‘It also creates structure around your training and can help those struggling to stay motivated remain consistent in their training plan.’
How to do the 3-2-1 method
Part of the beauty of the 3-2-1 method is that it’s relatively flexible, so you can tailor it to the type of exercise you prefer.
Strength training might sound scary, but as Eryn reminds us, this can range from calisthenics to powerlifting, or even just traditional gym trips.
As for Pilates, you could try mat or reformer variations (using a reformer machine that resembles a bed frame with springs attached to one end) either at home or in a class, while the cardio can include the likes of running, swimming or hiking.
‘You can structure your week in several ways,’ says Erin. ‘We recommend a day of rest or another workout between strength sessions to allow your body to recover.’
Some of Eryn’s plans include:
- Strength, Pilates, cardio, strength, Pilates, strength
- Pilates, strength, cardio, strength, Pilates, strength.
What results can you expect from the 3-2-1 method?
As is often the case with exercise, results look different for everyone.
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But if you remain consistent in your commitment and stick to the 3-2-1 method for at least eight to 12 weeks, you’ll see improvements in your aerobic fitness, muscle strength and overall health.
Eryn concludes: ‘The important thing is that you stay consistent, progressively overload over time and focus on recovering properly with good nutrition and adequate rest.’
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Ready? 3-2-1, go…
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Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.
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