If you're following #FitTok, you may have seen a lot of buzz around the 3-2-8 workout, which combines Pilates, strength training, and walking for an all-around fitness routine, which promises to improve strength, flexibiity, and overall health. But is it all it's cracked up to be? Here's what you should know before you experiment with the 3-2-8 fitness trend.
What Is the 3-2-8 Workout?
There are two variations on the 3-2-8 workout around: One has three days of strength training, two of barre and Pilates per week, with 8,000 steps per day; the other swaps the strength and Pilates to be two days of strength, three days of barre/Pilates per week and 8,000 steps per day. "They vary depending on experience, lifestyle, and goals," says Natalie Rose, a certified physical therapist and Pilates trainer at Body By Barre, and one of the big proponents of the 3-2-8 workout.
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The exact workout isn't set, so you can tailor it to your fitness level and goals. "For strength training I would aim for anything between 15 to 40 minutes, which includes a warmup and cool down," Rose says. "For barre and Pilates workouts, 10 to 40 minutes which can also include mobility and flexibility. There is no need for modifications—just choose workouts that are suitable to your level and experience and be sure to factor in rest days."
Rose designed the workout to meet the needs of women with polycystic ovary syndrome (PCOS). "I created the method after working with hundreds of clients who struggled with fat loss, PCOS symptoms, and finding a sustainable workout split that made sense around their busyschedule," she says. "So I created a split that incorporates weights for hypertrophy and strength, and barre/Pilates for core strength, mobility, and flexibility—while incorporating walking to keep activity levels up and burn more calories throughout the day."
The 3-2-8 program features more than your average amount of strength training. "This program goes one step above the typical fitness recommendations, which includes two to three strength training workouts per week plus three to five days of cardio with flexibility on most days," says Ashley Varol, Ph.D., professor of exercise science at Xavier University and master trainer for the American Council on Exercise. "Pilates or Barre workouts typically count as strength, hence why this is a little beyond the recommendations."
3-2-8 Workout Benefits
The 3-2-8 workout has some definite fitness benefits. The Pilates and barre workouts will help with improved flexibility and mobility, Varol says. "Strength training, especially with progressively increasing the load and increasing the duration of time under tension, can not only improve our muscular strength and endurance but also improve our metabolism." And strength training also has benefits for bone health, helping to reduce the risk of developing osteoporosis, Rose says.
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Because the 3-2-8 workout isn't set in stone, you can constantly change it up to challenge you and stave off workout boredom. "It gives you the framework to follow without overtraining or getting burnout," Rose says. "It gives guidance to progressively overload, build strength, and improve heart health, cardiovascular fitness, and overall well-being."
Should You Try the 3-2-8 Workout?
The 3-2-8 workout will be great for boosting strength, flexibility, and endurance, but many critics point out that the cardio component may be a little bit lacking. "Many people meet the 8,000 steps with daily activity, but if none of them were done with greater effort to get them to a breathless state, they likely will help with maintenance, not improvement in overall health factors," Varol says.
The lack of specific exercise prescriptions can be a challenge as well. "It doesn't specify specific exercises, which means you can tailor it to your starting fitness level—but also means you may not meet the promises given, especially with no indication of how heavy the weight should be or how intense the 8,000 steps should be," Varol says. "If you’re new to exercise, this is a lot—and if you’re experienced, it may not be enough."
3-2-8 Workout Tips
If you're ready to give the 3-2-8 workout a try, use these tips to help you get with the program.
Take it slow
If you're using the 3-2-8 workout to step up your fitness, you may need to slowly ramp up to the full routine. "If you are just starting out, it may be helpful to just try a week with doing half the goal, or just focusing on one part of it at a time," Varol suggests. "For example: strength for one week, Pilates for one week, steps focus for the third week and for the final week, start to put it together."
Rose suggests following the schedule, but using light weights and shorter workout times at first, then increasing the weight and workout time as you get used to the routine.
Add in power walks
Getting to 8,000 steps can be daunting if you haven't reached that yet, but Rose suggests power walks as the answer. "This is a sustained period of time—10 to 30 minutes where you walk at a brisk pace," Rose says. "You can easily get in 4,000 steps in 30 minutes just doing this method alone."
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Sneak in steps
You've probably heard the old tips about parking further away from your destination or taking the stairs instead of an escalator or elevator. But the reason you keep hearing those is—they work! "Opt for the stairs, walk around the office, or break up your lunch with a quick, 10-minute power walk," Rose says. "Try not to overthink it and before you know it, 8,000 steps will be done."
