The 3-2-1 Method In Fitness—Should You Do It

Mar 29th, 2025 - 6 mins

What is the 3-2-1 fitness rule?

The 3-2-1 approach to fitness seems to be doing the rounds, gaining popularity through TikTok as an effective and well-rounded approach to training.

The concept is simple:

3 days of strength training

2 days of Pilates

1 day of cardio

This routine is designed to provide a balance between building muscle, improving mobility, and boosting cardiovascular endurance.

But is it really worth doing?

Keep reading if you want our opinion on this method

The 3 2 1 Method in Fitness Contents

When Old School Meets 3 2 1 New School

The Science Behind the 3 2 1 Rule

Breaking Down the 3 2 1 Workout Rotation

Who Can Benefit from the 3 2 1 Rule?

What Are The Limitations Of The 3 2 1 Method?

3 2 1 Lessons For The Old School

What Would We Change About The 3 2 1 Method?

Is The 3 2 1 Method Right For You?

Want To Build Your Own Strength Workouts?

When Old School Meets 3 2 1 New School

Lipstick Lifters is old school, we’ve been lifting for over 20 years and have been supporting women in achieving their strength and fitness goals for the past 10 years.

So it’s fair to say we know what we’re talking about when it comes to training, and when we see these new school methods take off, naturally, we’re curious.

And seeing the concept of the 3-2-1 rule really is a breath of fresh air. Because on the face of it: this is a legit approach to training.

Something even the old school can learn from.

The Science Behind the 3 2 1 Rule

The 3-2-1 structure is legit because it incorporates multiple components of fitness:

Strength training builds muscle, increases metabolism, and improves bone density.

Pilates enhances flexibility, core strength, and overall mobility.

Cardio supports heart health and endurance while burning calories.

By combining these 3 training methods, the 3-2-1 rule ensures a well-rounded weekly workout routine that can help prevent injuries, avoid plateaus, and maintain long-term fitness progress.

Breaking Down the 3 2 1 Workout Rotation

3 Days of Strength Training

Strength training is the foundation of the 3-2-1 rule. This is absolutely the right thing to do, because strength training is more powerful than most people realise, so the fact that the 3-2-1 method prioritises strength is a big green flag.

How you break down your 3 days of strength training is entirely up to you.

Some common examples include:

Day 1: Upper body

Day 2: Lower body

Day 3: Full body

Day 1: Legs

Day 2: Back, shoulders and triceps

Day 3: Chest (boobs) and biceps

Day 1: Push exercises

Day 2: Pull exercises

Day 3: Legs

2 Days of Pilates

Pilates is often overlooked in traditional strength programs even though it focuses on core strength, stability, and flexibility. It’s particularly beneficial for: Improving posture

Enhancing mobility and joint health

Strengthening deep stabilsing muscles

Your pilates sessions can be done using just a mat or with added resistance like a Pilates reformer, a pilates ring, or resistance bands. Popular movements include the hundred, roll-ups, leg circles, and side planks.

1 Day of Cardio

The cardio day in the 3-2-1 rule is intended to support heart health and endurance without overloading the body. This could include:

Running or brisk walking

Swimming

Skipping

Cycling or rowing

HIIT (High-Intensity Interval Training)

Some form of martial art

The goal is to keep the heart rate elevated, improve stamina, and boost overall fitness levels. You can adjust the cardio based on your personal preferences and fitness levels.

Who Can Benefit from the 3 2 1 Method?

One of the biggest advantages of this training style is its adaptability. It works well for: Beginners who want a structured yet balanced routine.

Those looking to improve mobility and flexibility alongside strength.

People prone to burnout or injury, as it incorporates rehab-friendly training.

Anyone wanting a sustainable, long-term fitness plan.

What Are The Limitations Of The 3 2 1 Method?

The 3-2-1 training method is great for beginners and for anyone who trains for the primary purpose of staying active, strong and mobile.

Not so great for people with more specific training goals. So if you’re training for something in particular, like a marathon, a triathlon, or a weightlifting competition. This method might not be your best approach.

Likewise if you are training with a powerlifting, bodybuilding, strongwoman, or an Olympic lifting goal, there are other ways to approach your workouts for optimum results.

3 2 1 Lessons For The Old School

Anyone who has been in the lifting game long enough will understand the main lifting sports and how they differ from each other.

For example; Bodybuilding is very different from powerlifting which is different from Olympic lifting and equally very different from strongwoman training.

Honing in and mastering all that is required of the desired sport is the athletes primary objective and concern.

What that means is; bodybuilders are concerned primarily for their aesthetic, powerlifters, Olympic lifters and strongwomen are concerned primarily for their physical strength, technique and skill.

It’s not uncommon for bodybuilders, and amateur powerlifters, Olympic lifters & strongwomen, to neglect the exercises that support long term flexibility and mobility. Perhaps not intentionally, most likely due to lack of experience or exposure to such exercises.

So the introduction of pilates training in the 3-2-1 method is a huge plus from that perspective. Though these exercises can also be tagged to main workouts as finishers, rather than consuming an entire 2 days of training time.

What Would We Change About The 3 2 1 Method?

From a general health and fitness perspective, there isn’t much to change here, except maybe to add a little more than one day of cardio for your cardiovascular health. Also, if pilates isn’t your thing, 1-2 days of some sort of mobility focused workout would suffice.

In terms of other strength/lifting sports, from the weekly workout rotation perspective only; mobility exercises can be worked in around your primary workouts and so perhaps make it 4 days strength, 1 day flexibility and mobility and 1 day cardio.

Is The 3 2 1 Method Right For You?

The 3-2-1 fitness rule is a well-rounded approach that combines strength, mobility, and endurance. Making it an excellent option for those looking to stay fit without overtraining. Whether you’re a beginner, or someone looking to mix up your routine, the 3-2-1 rule could be the balanced fitness formula you’ve been searching for.

Ultimately, it’s on you to decide if it’s right for you.

By far, the most important thing is that you choose a method that you’re most likely to show up and do consistently over an extended period of time. Because that’s what gets results. Everything else is simply a path that you can take.

However, and this has already been alluded to in this article; if you have a more specific reason for training, you might want to consider working with a different method that is more directly geared towards the outcome you want.