TikTok’s 3-2-8 fitness method is a trainer-approved workout plan

If the 12-3-30 treadmill workout feels too intense and home walking workout for lazy girl sounds too easy, you may well land in the middle with TikTok’s fitness trend 3-2-8 — a trainer-approved routine that encourages you to do a variety of different exercises throughout the week.

Instead of sticking to one type of movement, the 3-2-8 method of fitness is all about working out in different ways. Created by a TikTok user and Pilates specialist @natalieroseukthe goal is to make three bodybuilding exercises per week and two low impact workouts per week, while aiming 8,000 steps per day. This notion is nothing new, but the way it’s packaged is so appealing – and it’s clearly gathering a following on TikTok, where it has more than 270 million views and countless videos with people sharing success stories. Apparently it’s THE way to plan a complete fitness routine for the whole body.

Karina Blackwood, personal trainer and certified Pilates instructor, loves that the 3-2-8 is so comprehensive. “It’s also a great option for those who get bored easily and like to move around, because the 3-2-8 involves different types of workouts,” she told Bustle. “You don’t have to limit yourself to yoga or weight training, but you can combine the two or do three different workouts a week. Plus, you’ll work on your strength, mobilitybalance and flexibility at the same time.” Coming soon, learn all about the 3-2-8 training method.

The 3-2-8 fitness method

The 3-2-8 method consists of three strength workouts per week, two low-impact workouts per week, and 8,000 steps per day — and each component has unique, trainer-approved benefits.

Bodybuilding workouts x 3

Strength training includes any type of weightlifting or bodyweight-based movement, such as squats, push-ups or lunges, Blackwood says. While compound exercises for the whole body that hit multiple muscles are always a good bet – consider deadlifts – you can break up your strength training and do the whole body A day, upper body on another, then lower body after that, depending on your mood. The beauty is that it’s flexible, so you can make the structure work for you.

The 3-2-8 is aimed at progressive overload training, where you increase your rep count every four to six weeks – that way you always get better.

Low impact workouts x 2

On low impact workout days, go for something like a Pilates, to crossOr yoga class that lengthens and stretches your muscles. According to the 3-2-8 rules, these workouts are perfect for those days when you feel tired or when you have your period.

Blackwood says low-impact workouts are also great for your overall health and fitness. “Low-impact exercises tend to be gentle on your joints and reduce the risk of injury,” she says. They also improve your flexibility and range of motion. (See? Cover all those bases.)

Walk 8,000 steps a day

According to personal trainer Michael Hamlin, NSCA, CSCSwalking 8,000 steps a day is more achievable than generally recommended walking 10,000 steps per day, still offers the same benefits. “It may be a more realistic target for those who have sedentary lifestyles or work long hours,” he told Bustle. Although it will save you a few thousand steps from that daily goal of 10,000, taking 8,000 steps a day is still good for you – and it encourages you to get outside (although you can walking exercises at home instead).

The disadvantages of the 3-2-8 practice

A potential downside is that the 3-2-8 isn’t difficult enough, Hamlin says. If you have big fitness goals, you may need more than three days of strength training per week. The workout also does not guarantee any movement that increases your heart rate, such as cardio or HIIT, unless you deliberately choose one. low impact cardio workout like rowing or swimming. Because it’s so customizable, you need to make sure you choose a variety of activities.

The essential

The 3-2-8 is a great starting point for anyone looking for a fitness plan to follow, says Hamlin. “It combines both strength training and low-impact cardio, which can provide a complete workout,” he says. “The stepper part can reduce the risk of many different health conditions, which is great.”

Overall, Blackwood says she’s a huge fan. “As a Pilates instructor, I like to combine both strength training and low impact workouts into my weekly workout routine and this is what I recommend to my clients for a well balanced routine. and effective.”

Sources:

Karina Blackwoodpersonal trainer, certified Pilates instructor

Michael Hamlin, NSCA, CSCSpersonal trainer