It’s not often we get on board with a TikTok fitness trend, but once in a while, something comes along that piques our interest – and the (now viral) 3-2-1 workout method has done just that. It’s more than just a passing fad; the method is credited with fast-acting and long-lasting results, and while we know that there’s no such thing as a quick fix, it does have some legitimate benefits. 

From being simple and easy to follow to allowing plenty of rest and recovery, it seems like a plan we can get behind. We’ve mined PTs and fitness experts for all the details of the method, its benefits and how to get started.

The 3-2-1 method was first developed by TikTok fitness influencer Courteney Fisher, who found her HIIT workouts were no longer serving her well.

“The 3-2-1 method is, in simplest terms, a way to structure and organise your workouts within a week,” explains Samuel Quinn, personal training lead at Nuffield Health. “This usually comprises three strength workouts, two pilates sessions and one cardiovascular workout, but it can be swapped around depending on personal preferences. For example, some people like to do two cardiovascular workouts and one lower-intensity day; ideally, this would still be a form of resistance training.”

While it’s up to you how you spend the sessions, it’s generally accepted that to maximise the benefits, you’ll do a mix of upper, lower and full-body strength, with at least a little cardio thrown in (which can be low-impact). The result? A balanced, sustainable regime that supports both mental and physical health. Sounds good, right? 

Fans of the plan claim that the balance of variety and structure motivates them to stick to the routine, and as consistency is key when it comes to making any kind of strength and fitness gains, this is more than half the battle. 

1. It’s a balanced full-body routine

“This training method offers the perfect mix for building lean muscle mass and enhancing bone health through strength training,” says personal trainer Edwina Jenner. “Ideally this will take the form of two full-body sessions and one upper-body and core session. Pilates will improve mobility, balance and mindfulness, and the cardio session supports heart health and endurance.”

2. This kind of variety keeps us motivated

“This is a 360° training approach and the ideal way to stay active, preserving our independence and vitality as we age,” says Jenner. “The variety of training styles means you’re less likely to feel bored, so you’ll stay consistent.” 

3. It’s adaptable

“One of the main benefits of the method is its scalability,” says Andy Carr, fitness experience manager for Snap Fitness. “It’s as applicable to beginners as experienced gym go-ers. Plus, it can be ramped up as you become fitter and stronger.”

4. You’ll cut your risk of injury

Fitness trends often take an all-or-nothing approach with little to no recovery time. This increases our risk of injury and makes us more likely to quit. That’s not the case with the 3-2-1 method.

“Good rest periods between working different muscle groups means you can push hard without fear of having to work the same muscle group until the following week,” says Carr. “In addition, the focus on low-impact exercises such as pilates reduces the risk of injury further.”

Despite its flexibility, the plan won’t work for everyone, and there are inevitably some drawbacks: working out six days a week isn’t achievable for many of us, no matter how gentle the session is. 

“Six days is a big commitment,” says Jenner. “The important thing is not to overwhelm yourself. Remember that not all these workouts need to be lengthy; some can be as short as 20 minutes. Remember, your workouts need to work for you to be effective.”

Some of us will also need more than one day of rest, and rightly so. In this case, you can think about scaling back a strength day and going for a mindful walk. You’ll still be moving but in a way that gives your body time to recover.

Alternately, if you have specific goals, you might find that you’re not able to concentrate on one particular exercise as much as you’d like. The key then is to make sure that you’re able to progressively overload during those workouts – really challenging yourself to lift heavier, run faster or go longer. 

“The freedom and flexibility of the 3-2-1 method is great, but it can leave too much room for interpretation, especially if you’re looking for something niche or specific,” says Quinn. “There is no definitive prescription for exercise selection, sets, reps or load. It’s also not suitable for specific goals such as strength training, sports-specific conditioning or cardiovascular endurance.”

In summary, though, the 3-2-1 method is a great model which allows you to make modifications based on your own needs and time constraints. As ever, some movement is always better than none, so don’t beat yourself up if you fall short of the six days – the ethos of the method is to encourage flexibility and a mindful approach to exercise, rather than berating ourselves for what we haven’t done, and that’s something can get behind.

Images: Getty