Every other day, a new fitness trend seems to crop up on social media. We’ve done the hot girl walk, the grumpy girl stop and 12-3-30 treadmill challenge. We’ve spent too long on the stepper machine testing out the 25-7-10 plan. So the very last thing you probably need – or want – is another TikTok trend. But we bring you news of a workout that is actually worth trying: the 3-2-8 pilates plan.

Not only do TikTok users say it’s helped them to gain muscle and increase general fitness, but some participants also claim that it helps to regulate their menstrual cycle and polycystic ovary syndrome (PCOS) symptoms. There are even those who believe it’s helped with lymphatic drainage (although there are no official studies on these claims, as of yet). 

The premise is simple:

1. 3 strength workouts per week
2. 2 low-impact workouts per week
3. 8,000 steps a day

It’s the brain child of Natalie Rose, a UK-based pilates and barre instructor and founder of the virtual Body by Barre Studio. In late 2022, she uploaded a brief clip on TikTok teasing the method, which racked up millions of views in no time. 

“My not-so-secret method that will leave you feeling snatched and strong,” Rose captioned the TikTok, promising reduced inflammation and period cycle regulation in just three short months. 

Several months on, the workout plan is still around, with more and more users claiming to reap the benefits from the regime. On paper, it sounds like a well-balanced combo of muscle and stamina-building. Many PTs and fitness pros are also backing the trend – so we’ve been asking the experts what it is about the 3-2-8 that has made it so popular, and whether they would endorse it themselves. We’re not about to part with our current, well-oiled exercise routine without good reason.

“Compared to all of the bizarre fitness trends out there, the 3-2-8 is one of the only ones that I can champion – especially as you can do this without specific equipment,” says David Wiener, training and nutrition specialist at AI-based fitness and lifestyle coaching app Freeletics.

“In fact, it would be difficult to find a PT who would disagree with such a positive trend that encourages people to work out five times a week and walk every day.”

This type of workout regime “will improve your flexibility, build muscle strength, build your stamina, improve circulation, as well as having wonderful mental health improvements too,” Wiener continues. 

“What makes [the 3-2-8] regime so special is the fact it’s well-rounded; it’ll help people who just strength train to focus on improving their mobility and balance, and likewise people who focus on just pilates to work on their larger muscle groups and improve their strength through heavier weights or bodyweight training.” 

Wiener says that many workout regimes neglect the importance of walking – the benefits of which are numerous.  “Walking can boost energy levels and enhance your metabolism. It can also strengthen the heart, lower blood sugar and help to ease joint pain. Oh, and it also boasts amazing mental health benefits too, helping to reduce symptoms of anxiety and depression while enabling us to get some all-important fresh air.”

High praise indeed, though Wiener does note that he feels moderate or high-intensity workouts are missing from the plan. “We should be aiming for 150 minutes of moderate-intensity exercise a week, or 75 minutes of high-intensity exercise,” he explains. 

“Some people can avoid this by following the 3-2-8 workout, but making sure to do the exercises at a higher pace can get your heart rate up and incorporate an element of high-intensity training too.”

Max Cotton, CEO and founder of Another Round, agrees. “I like the 3-2-8 plan. It’s easy to follow, specific, well-balanced, and trackable,” he tells Stylist. “Unlike many other fads, it’s focused on habit adjustment around achievable goals, rather than trying to ‘cheat’ or ‘hack’ the workout for a quick fix. 

“My only criticism is that it might be a bit overwhelming for some people to consistently fit in the five sessions per week, so my advice would be to allow for some flexibility in your schedule and not quit if you miss the odd session.”

PT and founder of LDN Mums Fitness Sarah Campus also stresses the benefits of committing to a daily walking regime for low-impact cardio goals. However, she warns that because the 3-2-8 plan doesn’t actually tell you what exercises you should be doing on the strength/pilates days, it might increase your injury risk: “The risk of injury is higher without that guidance, which in turn means that there may not be the consistency that should come with a good, well-rounded and lasting fitness journey.”

Ultimately though, would Campus recommend the 3-2-8 regime? “Yes. If you’re able to consistently stick with it, then it’s great. I would certainly use it myself.”

As with anything we see on social media, you don’t have to blindly stick to this trend. If you want to go for a run, try a spin class or do a HIIT workout one day instead of a pilates session, then great. If you feel too tired to do your allotted strength session, that’s fine. The only fitness rule any of us really needs to follow is: do what works for you and your specific goals.

Images: Getty