What is the 3-2-8 Pilates Method

Written by: Sarah Gilbert


Healf Journal

The 3-2-8 Pilates method is one of the freshest fitness trends to hit TikTok. And, it’s got everyone talking. Let’s delve into why it’s caught everyone’s attention and whether or not we think you should give it a try. 

What is the 3-2-8 Method?

At its core, the 3-2-8 method is a weekly workout routine that involves: 

  • 3 strength training sessions

  • 2 Pilates or barre workouts

  • A daily target of 8,000 steps 

This approach offers a type of fitness regimen designed to enhance overall physical health and mental wellbeing. On TikTok, the 3-2-8 Pilates method has become a hot topic, with fitness enthusiasts and influencers sharing their experiences and insights. Users are praising the method for its effectiveness in achieving personal fitness goals, while appreciating its simplicity and how it's available to anyone and everyone. 

How to do the 3-2-8 Pilates method

Three days a week, you’ll do strength based workouts either with, or without equipment . You can use things like dumbbells, kettlebells, machines or your own body weight as resistance. It’s recommended to split these sessions into full-body, lower body, and upper body workouts. 

Two days of the week, you’ll do either Pilates or barre. These styles of workouts are lower impact and nicely complement the more intense strength training days. Pilates and barre have so many benefits that help you move through life with more ease. These include improving muscle strength (with a particular focus on core strength), flexibility, stability, balance and posture. 

Every day, you’ll aim to hit a 8,000 step target. Whether it's through walking, running or making a conscious effort to get your legs moving more throughout the day, the benefits of moving more are incredible for both mental and metabolic health. 

Benefits of the 3-2-8 Pilates method

There’s a lot of good things to be said about the 3-2-8 Pilates method. Firstly, its sustainable and well-rounded approach promotes consistency, making it easier to stick to a healthy lifestyle in the long term, not just for a few weeks. It certainly steers clear of workout fads which are notorious for being unrealistic and therefore often, short lived. 

Sticking to the 3-2-8 method can lead to noticeable improvements in strength, flexibility, posture, and overall fitness levels. Having structured and intentional workouts can improve energy levels, boost mood and reduce stress, which is a big win for keeping a strong, healthy mind. The emphasis on recovery also allows the body to rest and repair, minimising the risk of injury and promoting optimal performance during workouts.

One of the best things about the 3-2-8 Pilates method is its inclusivity; it is suitable for individuals of all ages and fitness levels. Whether you're a beginner, an experienced athlete or somewhere in between, this method can be tailored to meet your specific needs and goals. Furthermore, the 3-2-8 Pilates method requires minimal to no equipment, making it accessible to individuals who prefer home workouts or have limited access to gym facilities. This affordability and convenience make it a practical choice for those looking to prioritise their health without breaking the bank.

Is 3-2-8 pilates Healf Certified?

In essence, the 3-2-8 method strikes a good balance in fitness training. Mixing strength exercises with Pilates/barre sessions offers a gentle, yet effective workout regimen suitable for many. However, it's worth noting the absence of specific dietary advice. While exercise is undoubtedly crucial for overall health, nutrition plays an equally vital role in supporting fitness goals and maximising its benefits.

While the 3-2-8 method has its pros, it's important to remember that there's no one-size-fits-all solution in fitness. Remember to listen to your body, prioritise your health, and choose a workout plan that aligns with your goals and lifestyle. Whether you're drawn to the structure of the 3-2-8 method or prefer a different approach, the key is to find what works best for you and stick with it as best as you can. 


This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf