Do you want to build lean muscle, improve core strength, develop body awareness, and burn fat? Then it's time to try the 3-2-8 workout method.
Consisting of 3 days of strength training, 2 days of Pilates, and 8,000+ steps a day, it aims to build muscle and burn fat.
In this article, we explore the 3-2-8 Method. We cover the key benefits of fat loss, weekly breakdown, how to modify it to your experience level, and common mistakes to avoid to help you achieve incredible results.
What Is the 3-2-8 Workout Method?
The 3-2-8 workout method is a weight loss method consisting of 3 days of strength training, 2 days of Pilates, and 8,000+ steps per day. Covering building lean muscle, core strength, and steady-state cardio, it aims to maximize fat-burning potential.
Breaking Down the 3-2-8 Formula
Fat loss requires us to be in a calorie deficit, which is when we consume fewer calories than we burn. Creating a calorie deficit through eating a nutrient-dense diet enables us to burn fat at rest and when this is combined with exercise it can increase energy expenditure. Below we break down each form of exercise and how they contribute to weight and fat loss.
Strength Training
Strength training workout utilizing free weights, machines, cables, resistance bands, and body weight to overload muscle tissue, which sources indicate promoting muscle growth and enhancing function.
Moreover, additional studies reveal that resistance training can reduce body fat percentage, body fat mass, and visceral fat. Performing three sessions each week provides adequate training volume, which research shows to increase muscle growth.
Pilates
Pilates is a gentle form of exercise that uses a series of poses, holds, and flowing movements to engage the core. Engaging in Pilates sessions twice per week will help overload core muscles and improve core stability.
Evidence shows that it can improve mental health, pain, flexibility, and balance, offering elements that not only contribute to your total energy expenditure but also enhance your overall health.
8,000 Daily Steps
Increasing daily step counts is a convenient way to fit in your aerobic exercise, break up sedentary time, and increase energy expenditure. Sources suggest that walking has favorable effects on cardiovascular risk factors.
Furthermore, it is a fundamental, low-impact exercise that is accessible to almost everyone. Aiming for 8000+ steps incidentally each day helps take advantage of these benefits without the need to perform high intensity.
Benefits of the 3-2-8 Workout for Fat Loss
The 3-2-8 method uses strength training, Pilates, and daily steps to boost fat-burning potential. Below, we discuss the key benefits and reasons you should consider using this method to lose weight.
Boosts Metabolism with Strength Training
Strength training on the surface appears to simply be the practice of building bigger muscles, but it can also increase our metabolism.
A 2012 study revealed that ten weeks of resistance training increase lean weight by 1.4 kg, and resting metabolic rate by 7% while reducing fat weight by 1.8kg. Further research found that resistance training programs may lead to a chronic increase in 24-hour energy expenditure.
The shows effective and efficient strength training with free weight, machines, cables, resistance bands, and body weight can be for burning those extra calories.
Improves Core Strength and Flexibility with Pilates
Pilates is an incredible form of gentle exercise for developing full body strength and flexibility. Evidence highlights that Pilates is capable of improving muscle endurance and flexibility even at a low intensity and with limited equipment.
Further sources revealed that Pilates was effective for increasing core muscle strength and endurance for women post-delivery. research indicating. Additional research shows that it can be effective for improving abdominal strength, upper spine posture, and stabilizing core posture when lifting the arms in front of the body.
The addition of two Pilates sessions to each will help improve core muscle strength, complimenting both your resistance training sessions and daily function.
Encourages Daily Movement with Step Goals
Performing 8,000+ steps each day is an excellent way to incidentally increase burn calories. Maintaining a calorie deficit is essential to losing body fat, and when we walk, we burn calories which can help keep us in a deficit, leading to fat loss.
Furthermore, research has long highlighted how a sedentary lifestyle is associated with an increased risk of cardiovascular disease, diabetes, high blood pressure, and cancer.
Daily steps goals have been shown to have an inverse relationship with many conditions. A 2023 meta-analysis comprised of 17 studies highlights that step increments of 1000 steps correlated with a significant reduction of all-cause mortality (death by any cause) by 15%. While 500-step increments correlate with a reduction of cardiovascular disease mortality of 7%, increasing with more daily steps.
How to Modify the 3-2-8 Workout for Your Fitness Level
The 3-2-8 method’s strength is that it takes proven exercise and weight loss methods to create a holistic training program. Here we discuss how to approach strength training, Pilates, and walking 8,000+ steps as a beginner, and how programming and exercises can be modified for continued growth.
Beginner Adjustments to Get Started
The beginner’s focus for the 3-2-8 method is to introduce new forms of exercise and gradually build strength.
Strength training programs should consist of compound movements, which target multiple muscle groups and joints, allowing beginners to target as many muscles as possible in a time-efficient manner. Here beginners should focus on technique and increasing muscle mass.
Similarly, beginner Pilates exercises should be performed to establish an understanding of basic movements and core principles. From here, additional sets, repetitions, and variations can be added, providing a challenge to advance toward intermediate and advanced movements.
Meanwhile, to hit 8,000 steps each day, beginners can lower this to 5,000–6,000 for the initial weeks and begin experimenting with different ways to increase incidental movement. Here they can use the stairs, park further away at the mall, or add an evening walk. From here, once fitness levels improve and a routine is established, they can aim for the recommended 8,000+ each day.
Advanced Modifications for Greater Intensity
Advanced modification should focus on increasing resistance, sets, repetitions, and increasing exercise difficulty.
Strength training exercise workouts can be moved from a single workout containing compound exercises to a split workout routine, where workouts are split into muscle groups or specific movements. This allows for more time to be spent with each muscle group or movement, increasing training volume, which increases muscle growth.
Pilates sessions can advance by increasing exercise difficulty, holding poses for longer duration, or increasing sets, and repetitions. While daily step counts can be increased to 10,000 each day.
Beginner and Advanced 3-2-8 Workout Plan
Below, we have created beginner and advanced 3-2-8 workout plans, including a brief description, instructions, weekly schedule, exercises, sets, repetitions, and rest times to help you get started.
Beginner 3-2-8 Workout Plan
The following beginner 3-2-8 workout plan contains beginner strength training and Pilates workouts, totaling five training days and two rest days. Five training days per week can be challenging, so we encourage you to take it slow and listen to your body.
The strength training routine is a gym-based, full-body workout, with a focus on compound movements to target as many muscle groups as possible in the allotted time.
Similarly, the Pilates session utilizes beginner, mat Pilates movements which can be performed at home. However, this part of the program can be changed to an in-person Pilates session in a one-on-one or class setting.
Given the frequency of this program, we recommend you use rest days wisely by performing a gentle walk, light cardio, or light stretches. This will help increase blood flow and get your muscles and joints moving.
Beginners Weekly Schedule
Strength Training (Mon, Wed, Sat)
Pilates (Tues, Fri)
Advanced 3-2-8 Method
This advanced program is a five-day training program, allowing for two days of rest. The advanced resistance training program is a split training program.
Split programs enable you to divide workouts into muscle groups of movement patterns, allowing you to increase the number of exercises for each muscle group. This increases training volume which can improve results.
Here we are using a push, pull, and legs movement-based split program. This will help you increase muscle mass, strength, and function.
The Pilates session will be a mat session, however, this can be changed to a group or one-on-one class.
Advanced Weekly Schedule
Push Workout (Monday)
Pull Workout (Wednesday)
Leg Workout (Wednesday)
Pilates (Tues, Fri)
Common Mistakes to Avoid When Following 3-2-8
The 3-2-8 workout method is effective for building muscle and burning fat. However, like all workout programs, there are common mistakes that can negatively impact progress. Below we highlight the common pitfalls, to ensure you safely progress toward your goals.
Neglecting Strength Training Progression
A common mistake many people make with strength training and training, in general, is neglecting progression. The initial weeks and months can show incredible results, as the body adapts to overload, increasing motivation.
However, as time goes on, the desire to continue pushing can decrease, leaving many to not only stop overloading exercises but form try different exercises altogether. Sadly, over an extended period can lead to boredom and disinterest which can derail a training program.
We recommend progressively overloading with each session. Evidence suggests that increasing sets, repetition, resistance, and intensity can help promote positive adaptation. This will ensure you continue to improve while keeping your training interesting, resulting in greater sustainability.
Overlooking Protein Intake for Muscle Recovery
Protein intake is essential for muscle recovery and growth. Studies indicate a net positive protein balance is required for muscle growth and recovery. This is where the protein ingested must exceed muscle protein breakdown.
However, many people engaging in exercise routines underestimate the importance of dietary protein. This stops them from reaching their potential, but also impairs recovery, leading to greater muscle soreness.
Research recommends that 1.4–1.6 grams per kilogram of body weight per day is required for individuals attempting to optimize training adaptations. This helps to improve muscle growth, repair, and recovery. This can be achieved by consuming 25–30 grams of protein each meal.
Furthermore, sources show that protein intake can increase satiety and boost metabolism, reducing food intake and increasing fat-burning potential.
Not Prioritizing Rest and Sleep
Getting enough sleep is one of the most effective things we can do to improve weight loss and boost our overall health.
A 2010 study examined the effects of sleep on 10 overweight adults. Participants were split into either 5.5 hours of sleep or 8.5 hours of sleep each night, combined with a moderate calorie restriction, and monitored for 14 days.
What they discovered is that participants in the 5.5-hour sleep group lost 55% less body fat and 60% more fat-free mass than the group who assigned 8.5 hours of sleep. Highlighting that sleep not only impacts weight loss but also the ability to maintain fat-free mass.
Further research shows that a poor night's sleep can decrease the satiety hormone leptin, and increase hunger hormone, leading to increased appetite and leading to weight gain.
To remedy this, research recommends obtaining seven or more hours of sleep each night to promote optimal health.
Poor Nutrition Practices
Poor nutrition practices can negatively impact your hard work and progress. Strength training, Pilates, and walking daily can increase your daily energy expenditure, however, when it is performed alongside a poor diet, it can severely impact results.
Poor nutrition practices such as consuming processed foods including fast foods, sweets, sugary drinks, and alcohol are calorie-dense and can make it difficult to stay within a calorie deficit. When they are consumed indiscriminately and calories are not tracked, it can cause weight loss to slow, which can make it feel like an uphill battle.
To ensure the success of the 3-2-8 workout method we strongly recommend tracking your calories and macronutrients and consuming a nutrient-dense diet consisting of complex carbohydrates, lean protein, and healthy fat.
Complex carbohydrates contain fiber, which can improve fullness and stabilize energy levels. Protein helps repair and grow muscle and improves satiety. Healthy fats improve satiety and support vital organs. Combining this with monitoring of daily calorie intake will help you take measured steps toward your weight loss goal.
Final Thoughts on the 3-2-8 Workout Method for Weight Loss
3-2-8 workout methods combination of proven exercise methods makes it great for weight management.
Combining strength training, Pilates, and 8,000+ daily steps, helps to build muscle, increase core strength, develop greater body awareness, and burn fat. This holistic approach makes it incredible for our overall health and well-being.
If you choose to try the 3-2-8 workout method be sure to:
- Progressively overload resistance training sessions
- Prioritize protein intake
- Obtain seven or more hours of sleep
- Eat a nutrient-dense diet
- Track your nutrition
Following these recommendations will help you avoid common pitfalls and help you achieve the best results.
References
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FAQs
What is the 3-2-8 workout method?
The 3-2-8 method combines 3 days of strength training, 2 days of Pilates or barre, and 8,000 daily steps to promote weight loss and overall fitness.
Does the 3-2-8 method help with weight loss?
Yes, by building muscle, improving mobility, and increasing daily movement, the 3-2-8 method can support weight loss when combined with a balanced diet.
Who is the 3-2-8 workout method best for?
This method is ideal for women looking for a low-impact, sustainable approach to fitness that balances strength, flexibility, and daily activity.
Do I need to follow a specific diet with the 3-2-8 method?
While there’s no strict diet, focusing on protein, fiber, and healthy fats can help maximize results and support muscle recovery.
How long does it take to see results with the 3-2-8 method?
Results vary, but consistent effort over 4-8 weeks can lead to improved strength, endurance, and potential weight loss.
