'I Tried The 3-2-1 TikTok Method For One Month, And Noticed More Definition In My Abs.'

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17 hours ago

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Last year, my TikTok FYP was consumed by a pilates versus weightlifting debate. Some users claimed that when they traded in lifting weights for pilates, they finally achieved the sculpted physique they had wanted, while others made the opposite switch and got the same results. Now my algorithm has shifted to videos about a middle-of-the-road philosophy: the 3-2-1 method.
The 3-2-1 method involves doing three days of strength training, two days of pilates, and one day of cardio each week, leaving one rest day. The idea came from Courteney Fisher, NASM-CPT, a trainer and pilates instructor and the founder of Fit with Coco. After taking a step back from HIIT-heavy workouts and incorporating more pilates and strength training into her routine, her body felt more energized, less inflamed, and leaner, she says.
Since I saw a ton of social media hype about the 3-2-1 method—and have a newfound appreciation for pilates since becoming an instructor last month—I decided to try the method myself. While my normal workout routine consists of three to four days of lifting weights (and resting during the remaining days), I also drop into various fitness classes sporadically. So I essentially challenged myself to keep up the same frequency of strength sessions while adding pilates and cardio to the mix.
Here's how I programmed the 3-2-1 method over one month, and what I learned from trying the challenge.
You can tailor the workout days to your schedule as long as you fit in three days of pilates, two days of strength training, and one day of cardio. But regardless of which days you do the activities, you need to prioritize progressive overload, or increasing the intensity of your workouts over time to ensure that you'll progress and not plateau, Fisher says.
Here's how I structured my weeks while I was trying out the 3-2-1 method:
Day 1: mat pilatesDay 2: lower body strengthDay 3: cardio (outdoor run)Day 4: lower body strengthDay 5: reformer pilatesDay 6: full body strengthDay 7: rest day
Day 1: rest dayDay 2: cardio (Orangetheory class)Day 3: upper body strengthDay 4: lower body strengthDay 5: mat pilatesDay 6: lower body strengthDay 7: mat pilates
Day 1: rest dayDay 2: lower body strengthDay 3: cardio (Equinox run class)Day 4: lower body strengthDay 5: lower body strengthDay 6: reformer pilates and Rumble training classDay 7: reformer pilates
Day 1: cardio (Kinrgy class)Day 2: yogaDay 3: upper body strength, pickleball, and HIIT classDay 4: lower body strengthDay 5: reformer pilatesDay 6: lower body strengthDay 7: reformer pilates
I had to plan my workouts a week in advance to make sure that I was checking off each box and not including back-to-back lifting sessions for the same muscle group. Some weeks this was easier than others, but my last week was the most difficult logistically. (More on that later.)
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The stars aligned during the first week, partially because I planned well: I knew from the jump that I wanted to do strength and pilates at home to save time. My building has a decent weight room, so I basically rolled out of bed into my strength workouts in the mornings. I adore reformer pilates workouts, so I rented a Your Reformer apparatus and had it delivered to my home. That way, I was able to stream workouts without leaving my apartment.
Plus, the workouts that I already had planned for the week just so happened to fit neatly into the 3-2-1 framework. I was committed to a virtual mat pilates class as part of my instructor training as well as a reformer pilates class, and I found it easy to fit in my weight training and cardio workouts.
I didn't feel too drained at the end of the week—I'd dedicated a decent chunk of my week to movement without going overboard. Even though I'd added additional workouts to my training regimen, I didn't feel sore or burnt out. I didn't notice a change in my body composition or strength—it'd only been a week, after all—but I felt energized mentally and motivated to keep going.
I chalked up my soreness to the fact that I was working out more than usual. Normally this would've been my cue to take a few days off, but in the name of sticking to the plan, I continued working out, albeit at a lower intensity. I used lighter weights and opted for a 'gentle' mat pilates workout that I found on YouTube.
I bounced back physically during week three and four, but then scheduling became an obstacle. Week four was the worst; I was on a work trip that had a lot of fitness classes in the programming, but they weren't strength- or pilates-focused, so I ended up doing nine (!) workouts throughout the week to fit everything in. (Granted, this is entirely a 'me problem,' since I'm sure many people do the 3-2-1 method with at-home workouts rather than taking workout classes.) I was veering into the 'more is more' territory that Fisher designed the 3-2-1 method to avoid.
I was pretty flexible to begin with, but adding pilates to my week made me feel even more limber. Continuing to do pilates consistently could help prevent the tightness in my muscles that I occasionally get from my weightlifting sessions. I also credit the pilates for the one visible difference in my physique: improved definition in my abs. I've never been able to find a way to target my abs (and other core muscles) as well as reformer workouts do, so this result wasn't a surprise.
Another change I noticed was that I was able to run for longer without feeling winded, which I was excited about. This is likely due to adding more regular cardio—two whole days per week—into my routine.
Fortunately, I was able to do most of my pilates and strength workouts at home. But had I opted to commute to a gym and pilates studios, this workout plan would've felt too time-consuming, even though I'm child-free, set my own work schedule, and love exercise.
If I were ever to incorporate the 3-2-1 method into my routine again, I'd make sure to find more ways to make it convenient. That could be doing all of my workouts at home, making every session short and sweet, or biking instead of taking public transport to check off my cardio box. I wouldn't commit to it indefinitely, but I'd try it here and there on weeks where it made sense with my schedule.
The 3-2-1 method made me feel boxed in when it came to my workouts. I'm at a point in my fitness journey where I'm okay with coasting—I'm content with my current fitness level and don't feel the need to stick to an optimized workout regimen in the name of making steady progress toward a goal. It's more important to me that I can have a fluid workout schedule, where one week might be more cardio-heavy and another might be solely strength workouts. This also gives me more leeway when I'm on a trip or feel like my body needs a break.
While I don't plan to continue following the 3-2-1 method, I do want to continue incorporating more pilates and cardio sessions into my schedule for their unique benefits. Pilates improves my flexibility and balance in a way that my weightlifting sessions don't, and I've never found a way to engage my abs that compares to reformer classes. Cardio will never be my favorite, but I'm down for the occasional session in the name of heart health.
I think the 3-2-1 method would work best for those who are at least somewhat type A, and find satisfaction in checking off a to-do list. It requires a bit of proactivity, even if you choose to do the workouts at home. I also think it'd work best for someone who already works out a few times a week—otherwise increasing to six days per week will feel like a major jump.
All in all, the 3-2-1 method seems like a blueprint for a well-rounded week of workouts. If you're curious, I recommend giving it a shot if you feel like you have the time and motivation. Ultimately, the best workout routine is the one you're going to stick with, and if 3-2-1 feels like something you'd hold to, then it's worth the chance. At the end of my little experiment, I felt depleted but accomplished, and inspired to continue mixing up my workouts.
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