Social networks love quantitative trends in training. Just look at workout 12-3-30, 75 Soft call or even a rule 30-30-30-30. We cannot explain this, but we should include the number in the name, and the workout becomes viral. The numbers may be more official (although we know that you need to be careful when you listen to fitness tips). Whatever it is, another numerical fitness trend is gaining momentum, and we are ready to talk about it. This is a 3-2-1 method. But what is the training method 3-2-1?
content What is the method of training 3-2-1? What is the method of training 3-2-1: advantage to try the method 3-2-1 outdoors: what is the “3-2-1” method?
This is a weekly training that involves three days of power training, two days of Pilates and one day of cardio training. This combination provides stable and impressive results (and with six days of training … this is better). For the first time, this mode with ’ appeared on Tiktok in early 2023, but since then it has continued to gain momentum. WOMANEL will tell if it is really as good as it is written on the network.
What is the Training Method 3-2-1? Your weekly lessons to achieve the best results (we will tell you below what these results are).
The method consists of three strength training, two Pilates training and one cardio or conditioned workout per week.
In social networks circulates several different versions of the 3-2-1 method: some recommend two cardio-day and one day Pilates, others replace Pilates with any low-traumatic moving exercises.
this method is available for any The level of physical training, source: freepik.com3-2-1 does not lose its relevance in 2025. Here are some reasons why he kept the test time:
- It provides structure. The most obvious advantage of the 3-2-1 method is the structure it gives your training. It gives you a feeling of direction that can be especially useful for newcomers or people who are just starting to play sports.
- It encourages diversity. According to the fitness instructor Brooklyn Saddell, another reason from which the method 3-2 is suitable for many people is that it motivates you to alternate different types of training. “We have a natural tendency to duplicate training or prefer certain exercises more than others,” Saddell says. “That is why the 3-2-1 method is a great way to ensure a uniform distribution of training focus in a structured form.”
- >It makes you more versatile. Each of the training forms included in the 3-2-1 method has its advantages. Power training, for example, is great for extension of M ’ ulcerative mass. Pilates, on the other hand, improves mobility, strengthens the core and develops flexibility. Cardio and air conditioning are best suited for endurance and health ’ I cardiovascular system. If your weekly program involves all three types of exercises, you get all these benefits.
- Prevents overrivability. The 3-2-1 method helps to prevent overtraining, as it contains low-yielding training and allows you to not expose the joints for a few days in a row. This will speed up the recovery process, help to avoid injury and allow you to continue to benefit from training. “Training before the body has recovered and rebuilt, similar to stretching an already stretched eraser,” says physiologist Carmen van Rensburg. Since she was not allowed to recover to her original state, further stretching will break her. ” Alternation of power and cardio training enables one group M ’ to rest and others to work. “
- >Useful for beginners. Not all fitness trends are suitable for newcomers, but the 3-2-1 method is really suitable because, although it gives general training recommendations, your personal daily routine can be changed depending on your specific goals and circumstances.
- strength training. If you spend three strength days, Van Rensburg advises to divide them into two days of training for the upper body and one day for the lower body.
- Pilates. Pilates classes may include reformer, mat-pilates, wall Pilates or-if you just don't like Pilates-you can replace it with yoga, barre or any other mobile training.
- cardio and workout. The American Heart Association recommends cardio for at least two and a half hours a week. If running is not your grasshopper, try a bicycle, dancing or swimming instead. Saddell also recommends to diversify the group fitness or conduct cardioseens in the open air.
How to try the 3-2-1
methodIf you are interested in 3-2-1, Van Rensburg recommends starting with a simple, fixed set of exercises and repetitions that seem to you. As soon as you get along with switching between strength exercises, Pilates and conditioning, you can start making more variety and even increasing the intensity. Saddell's advice, regardless of whether you are visiting a gym for a long time-treat your weekly 3-2-1 as a food plan. Write it down in a phone or diary to imagine what you will do every day.
& nbsp; “Your days should be quite different from each other and first of all adhere to their categories,” she says. “This does not mean that you cannot include cardio on the power days, but the main focus or most of the workout should be clear.” She also recommends planning her week so that the same type of workouts do not overlap. For example: power, Pilates, power, Pilates, power, cardio, rest.
Conclusion: What is the “3-2-1” method? -1, then you will probably see improvements in strength, flexibility and cardiovascular system. However, not all people respond equally to training mode. Some people are at different stages of their fitness, prefer more or less intense training or have special goals that require alternative programs. their workouts, or for those who really adhere to the training plan. It is always important to listen to your body – especially when you start a new training – but in the end, you can say with certainty that this method is approved by experts.
have heard of the popularity of hybrid training? Here we talked about what it really is.