TikTok has presented us with a lot of questionable workouts, that’s for sure.
When the 3-2-8 Pilates method started taking over my FYP, my interest was piqued, but I was still reeling from my 4 days on the 75 hard, so I approached it with caution. The LAST thing I need is another unsustainable, workout craze.
But then again, why not?
The 3-2-8 method is touted for taking a balanced approach to fitness and, unlike pretty much any other TikTok fad, it doesn’t need you to buy anything. Here’s everything you need to know about the latest workout on the internet.
What is the 3-2-8 TikTok Method?
The 3-2-8 method was created by Natalie Rose, who says it “will leave you feeling snatched and strong” with results in just three months. Sounds good, right?
Snatched. Strong. 12 weeks. Where can I sign up?
It’s a simple formula to help structure your workouts for the week: Three days of weight training, two days of Pilates or barre, and an average of 8,000 steps per day, everyday. It’s supposed to be a well-rounded approach that stops you from overtraining or burning out.
Natalie Rose is a U.K.-based Pilates and barre instructor and founder of the virtual Body by Barre Studio, took the 3-2-8 workout viral in late 2022 after a brief clip on Tiktok teasing the method wracked up over 1.4 million views.
She created the 3-2-8 method to help busy fitness enthusiasts get the most out of their workouts in less time, according to her Body by Barre website. It’s more of a workout plan or schedule than a specific workout, involving weekly strength training workouts plus low-impact pilates or barre workouts, and taking an average of 8,000 daily steps.
The benefits? Among others, reduced inflammation, period cycle regulation, and weight loss.
The search term “328 pilates” has amassed over 3.3 millions view on TikTok, with thousands of videos of people attesting to the benefits.
3 Strength Workouts
No, you don’t have to grab a barbell and start talking about swolemates (unless you want to). The goal is to do compound exercises, we’re talking about squats, deadlifts and lunges, three times a week.
She adds that you can do one day of upper body, one day of lower body, and one day of full body movements. Every 4 to 6 weeks she recommends increasing the amount of weight you use.
There’s nothing ground breaking here: weight training helps build muscle and bone density and boosts metabolism. It also makes you feel helluva strong.
2 Pilates or Barre Workouts
I don’t know about you, but pilates is EVERYWHERE around me right now. If I thought I could do so without breaking the bank, I’d be hitting that reformer studio every day. Rose’s method includes two days of Pilates or barre on active recovery days.
- Barre was formulated and inspired by ballet strength conditioning, so whilst it’s a great workout, it’s more about certain muscle groups in each move.
- Pilates focuses on all of the muscles to switch on simultaneously during each move; essentially you will cover more bases effectively in one session.
My inner Maddie Ziegler is screaming right now, and with good reason.
Barre is a low-impact workout is great for building core strength, improving mobility and flexibility, and reducing inflammation. The clothes are also fantastic.
As with pilates, it also activates and strengthens smaller muscle groups that don’t typically get worked with compound exercises, which helps improve stability and reduce the risk of injury.
8,000 Steps Per Day (on average)
What we’re saying here is an average of 8,000 steps per day, including the days you do strength training and Pilates. This can help you burn around 300 extra calories per day, but it’s not just about the calories.
Walking is one of the best exercises we can do for our physical health and it’s been shown to offer a host of mental health benefits as well. Contrary to popular belief, you don’t need to do 10,000 steps per day, but that doesn’t mean it doesn’t help. The more movement the better, so clocking up 8,000 steps per day can only help.
Does 328 Pilates work?
This depends on what you’re looking for. Does 328 pilates help you lose weight? Yes, without a doubt if you’re in a calorie deficit. It’s no easy task, you’ll be training 5 days per week, so of course your body will respond in a positive way.
Does 328 pilates make you feel better? Yes, if, you can manage 5 training sessions per week.
And it’s a big if.
TikTok tends to make gruelling regimes look easy, or normal, and it’s easy to forget that for the average Joe, hitting 8,000 steps per day and training 5/7 isn’t always as easy as it looks in a reel. If you can’t fit it in, you can often be left feeling worse than when you started.
Set realistic goals, and be consistent with them.
My Results After 30 Days Of 328
I didn’t go into the plan with an aesthetic goal in mind, but I have noticed one huge change: my posture. I’m genuinely surprised by how much taller I’m standing and the reduced roundness in my shoulders.
Pilates isn’t intended for you to see weight loss or drastic change, but it contributes to your core strength and foundation which can have huge benefits for your posture and strength.’ Even my boyfriend, who likes to call me the Hunchback of Notre Dame when I sit hunched over my desk, has commented.
Will I keep it up? Elements of it, yes. I’ve loved doing 8k steps per day and have found it easier to sustain than the 10k steps we all believe to be the ‘golden number’, so I’ll definitely aim to keep this in my routine. I’ll also be maintaining a combo of strength and Pilates workouts, but I certainly won’t be maintaining the frequency of workouts.
As mentioned, three strength training sessions isn’t sustainable for me energy-wise, and a total of five workouts per week is also very ambitious. I work 9-5pm, plus three hours of commuting per day, twice per week, and I’m also in the middle of moving house and planning a wedding (props to anyone who actually has time for a social life/housework). I probably could fit in five shorter workouts if I tried, but I like rest days, sue me.
The bottom line: the 3-2-8 method definitely has its pros, but there is no such thing as a perfect workout routine. Pick the parts of the plan that suit you and run with that.