Summer isn’t a season for idleness, especially not this year. With over 300 million views, the hashtags #328method and #328workout are buzzing on TikTok. They showcase a legion of young women diving into the latest fitness craze: the 3-2-8 method. Dreamed up by Natalie Rose, a British Pilates instructor with a social media following of over half a million, this workout routine is as accessible as it is effective, requiring no financial investment. The premise? Engage in three resistance training sessions, add two low-impact workouts like Pilates or yoga each week, and walk a daily quota of 8,000 steps.
For those who lean towards low-impact exercises over muscle pumping, Rose offers an alternative approach. Complete three Pilates sessions, two high-intensity workouts per week, and don’t forget those 8,000 steps. Small dumbbells will come in handy for the muscle work and Pilates.
Does the 3-2-8 Method Really Work?
Rose developed this routine upon realizing the unsustainable pace of conventional workout regimens. “Many of the women I coached couldn’t commit to five workout sessions a week,” she shared in an interview with Marie Claire UK. By mixing up exercise types, like combining Pilates with dumbbell work, she aims to “maintain consistency while targeting different muscle groups,” “enhance mobility and flexibility,” and “ease recovery.”
But does this trend truly offer tangible health benefits? A study by Sports Medicine suggests mixing various training styles, such as strength, cardio, and power exercises, leads to superior muscle outcomes in women. Each component of the 3-2-8 method brings its unique and complementary benefits to the body.
Rose also contends that the method can address hormonal imbalances often triggered by stress and fatigue. “I used to suffer from exhaustion, mood swings, joint pain, and injuries from overtraining and lack of rest. I was told I had a hormonal imbalance because my cortisol levels were sky-high. Pilates helped me find some calm and balance and prioritize rest days and active recovery, which overall reduced my stress levels,” she explains.
The 3-2-8 method isn’t just a workout trend; it’s a holistic approach to fitness that balances intensity with recovery. It might just be the perfect routine for those looking to shake up their fitness journey without the burnout. So, what do you think? Is the 3-2-8 method something you would try, or have you found a different routine that works for you? Share your fitness stories and let’s navigate this journey together.
