Are you struggling to increase strength and shift the excess weight? Then you need to try the 4 1 1 workout method.
Based on four days of resistance training, one day of Pilates, and one day of low-intensity steady-state cardio, it can help you lose weight, increase strength, and improve function.
In this article, we explore the 4 1 1 workout method. We explain how it works, the benefits, the best exercise to use, and a sample workout plan to get you started!
What Is the 4 1 1 Workout Method?
The 4 1 1 workout method is a workout schedule consisting of four strength, one Pilate, and one low-intensity steady-state cardio session per week. These forms of exercise are combined to build muscle, increase strength, improve flexibility, and enhance function.
How the 4 1 1 Method Works
The components of the 4 1 1 workout method require careful programming to achieve the best results. Below, we have broken down the key components and how they can help improve your health.
4 – Four Strength Training Workouts Per Week
Strength training sessions form the base of the 4 1 1 workout method. Strength training performed with body weight, free weights, machines, and resistance comes with several benefits, including increased strength, function, and a metabolism boost.
It is performed four times per week as research shows that performing resistance training regularly can help promote greater muscle growth. This provides regular opportunities to take advantage of these powerful benefits.
Strength training can be used to increase strength, hypertrophy (muscle growth), and muscular endurance which is achieved through alteration of repetition ranges and rest times.
Research recommends the following repetition ranges, alongside the one repetition maximum (1RM). This is the maximum amount of weight you can perform with the correct technique for one repetition.
- Strength — 1 to 5 repetitions per set a 80% to 100% of 1RM
- Hypertrophy — 8 to 12 repetitions per set a 60% to 80% of 1RM
- Endurance — 15+ repetitions per set at 60% of 1RM
Exercises are typically performed for three to four sets, which provides enough overload to promote changes in muscle tissue. While sets are the same for each type of training, rest times differ.
Research highlights the following rest times for each form of training:
- Strength — 2–5 minutes
- Hypertrophy — 30–90 seconds
- Endurance — 30 seconds
1 – One Barre or Pilates Workout Per Week
Barre or Pilates once per week is used to improve flexibility, mobility, and improve function. These methods of exercise focus on deliberate, flowing movements, which target smaller muscle groups.
Barre is derived from ballet barre utilizes dance movements including the ballerina squat, allongée propeller, and arabesque pulse to enhance muscle control, flexibility, strength, conditioning, and coordination.
Pilates is a gentle, form of exercise that sources explain is based on a combination of 50 simple repetitive exercises based on a series of poses, holds, and flowing movements.
Combining either alongside strength training ensures that those muscles are not only strong but capable of moving through their complex range of motion, which enhances function and quality of life.
1 – One Steady State Cardio Workout Per Week
Steady-state cardio sessions round out the week. Steady-state cardio refers to cardio performed at low to moderate intensity for an extended duration. This can be performed as brisk walking, cycling, rowing, or swimming.
This form of cardio can improve cardiovascular health and contribute to weight loss through increased energy expenditure.
Benefits of the 4 1 1 Workout Method
The 4 1 1 workout method’s use of different forms of exercise means it promotes several health benefits. Below we discuss the different benefits and reasons you should consider trying it.
Increase Muscle Mass and Strength
Strength training is incredible increasing muscle mass and strength which is invaluable as we enter our 40s. Research shows that muscle mass decreases by approximately 3—8% per decade after the age of 30, increasing after the age of 60, which can result in a loss of strength and function.
As we age, this can lead to sarcopenia (age-related muscle loss), which research shows can result in a loss of independence and quality of life.
Strength training can increase muscle mass and strength, preventing muscle loss and preserving function. Studies show that progressively overloading muscle tissue by increasing resistance, sets, repetitions, and intensity can help promote growth and strength.
Preserves Bone Mineral Density
The 4 1 1 workout method’s use of strength training, barre, Pilates, and cardio can all help preserve bone mineral density. Like muscle mass, bone mineral density declines with age. Evidence shows that bone mass peaks at 25 before declining in the fourth decade, with studies showing this is due to menopause and a decline in estrogen.
Research shows that mechanical loading that increases skeletal muscle mass such as strength training places mechanical stress on the skeletal, promoting new bone formation. Additionally, weight-bearing exercises can help improve bone health. This highlights how these forms of exercise can help preserve and develop bone mass.
Increases Flexibility, Mobility, and Balance
The 4 1 1 workout methods selection of exercise formats makes it incredible for developing flexibility, mobility, and balance. Pilates and barre utilize holds, lengthening, and balance to challenge the body.
Research shows that Pilates exercises are capable of improving balance, mobility, and posture, decreasing the risk of falls. Meanwhile, research shows that barre’s utilization of ballet exercises, functional strength training, Pilates, and yoga, are capable of developing and enhancing flexibility, mobility, and balance.
Improved Endurance and Conditioning
Strength training, Pilates, barre, and steady-state cardio make it great for developing endurance and conditioning.
As mentioned, strength training performed with over 15 repetitions can promote improvements in muscular endurance. This
Studies show that isometric contractions which are used in resistance training exercises, Pilates, and barre are capable of improving muscle endurance. Further studies indicate that it can help improve tendon structure, function, and dynamic performance.
Meanwhile, sources show that steady-state cardio can increase maximal aerobic with oxygen and anaerobic power, with the ability to reduce performance times for short and middle-distance running events. These elements combined can help improve conditioning which is beneficial got daily activities, recreational exercise, and sports.
Improves Mental Health and Cognitive Function
Regular exercise can improve mental health and cognitive function. Research shows that physical activity has been shown to improve sleep, mood, and quality of life while improving psychiatric disorders.
This is bolstered with further evidence highlighting the benefits of improving cognitive functions such as learning, thinking, reasoning, remembering, problem-solving, and decision-making.
Furthermore, exercise can be a powerful tool for managing stress, with studies indicating that those who exercise regularly are more resistant to acute stress. These factors highlight exercises profound impact on mental, and brain function.
Reduces the Risk of Chronic Illness
Exercise and physical activity can reduce the risk of chronic illness. Research shows that excess weight and obesity can lead to cardiovascular disease, gastrointestinal disorders, type 2 diabetes, respiratory problems, psychological issues, and joint and muscle disorders.
Studies show that physical activity can reduce cardiovascular disease by 80%, type 2 diabetes risk by 90%, and cancer risk by 33%. Furthermore, a weight loss of 5% can improve health outcomes. Performing the 4 1 1 workout method alongside a nutrient-dense diet can promote weight loss and the maintenance of a healthy weight, reducing the risk of chronic illness.
Best Exercises for the 4 1 1 Method
Now that we understand the 4 1 1 workout method format and benefits, it is time to talk exercises. Below, we show you the best exercises to use for strength training, Pilates, barre, and steady-state cardio.
Compound Movements vs. Isolation Exercises
Strength training is powerful for building muscle, increasing strength, and boosting metabolism. Studies show that strength training comes in two forms, compound and isolation exercises.
Compound exercises use multiple joints and muscle groups. These are your larger lifts such as squats, deadlifts, bench press, lunges, and lat pulldowns. Utilizing more muscle groups also means they can increase resistance, leading to greater growth and energy expenditure.
Isolation exercises on the hand use one joint and focus on developing specific muscles. These are your smaller lifts such as bicep curls, triceps pushdowns, and calf raises.
A great program consists of both compound and isolation exercises. Compound exercises require greater effort and engagement of the nervous system. This is why they are performed at the beginning of your session. Meanwhile, isolation exercises make up the second of a workout as they require less energy to perform with the correct technique.
Below we list a range of the best compound and isolation exercises, alongside Pilates, barre, and steady-state cardio exercises for the 4 1 1 workout method.
Compound Movements
- Hip Raises
- Squats
- Lunges
- Leg Press
- Deadlift
- Bench Press
- Dumbbell Press
- Dips
- Pull-ups
- Chin-ups
- Lat Pulldown
- Seated Row
- Dumbbell Bent Over Row
- Dumbbell Shoulder Press
- Dumbbell Lateral Raises
- Cable Chest Flys
Isolation Exercise
- Dumbbell Bicep Curls
- Dumbbell Hammer Curls
- Cable Triceps Pushdowns
- Cable Triceps Kickbacks
- Seated Leg Extension
- Lying Leg Curl
- Standing Calf Raises
- Machine Calf Raises
- Seated Calf Raises
Pilates Exercises
- The Hundred
- The Roll Ups
- The Roll Over
- Single Leg Circles
- Rolling Like a Ball
- The Single-Leg Stretch
- The Double-Lg Stretch
- Spine Stretch Forward
- Open-Leg Rocker
- Corkscrew
- Saw
- Swan
- Single-Leg Kicks
- Double Leg Kicks
- Bicycle
- Scissors
- Jack Knife
- Swimming
Barre Movements
- Reverse Lifts
- Hip Lifts
- Plié Step Outs
- Standing Cat-Cow
- Plank
- Single Side Mountain Climbers
- Ballerina Squat
- Allongée Propeller
- Arabesque pulse
Steady-State Cardio
- Brisk Walking
- Treadmill
- Elliptical
- Rower
- Bicycle
- Stationary Bike
4 1 1 Method Sample Workout Plan
This is a 4 1 1 method sample workout plan for both beginner and advanced individuals. Each program will follow the four strength training, one Pilate/barre session, and one steady-state session format, however, we will modify them to suit different experience levels.
To make this achievable, strength training workouts will programmed as split workouts where each session focuses on a specific group of muscles. This will allow you to train on back-to-back days.
Each workout will also contain sets, repetitions, and rest times, as well as a weekly schedule for the ideal format for performance and recovery.
Beginner 4 1 1 Method Workout Plan
The beginner workout program will based on an upper and lower body split workout routine, a beginner Pilates routine, and a 40-minute steady-state cardio routine. This will allow one day for rest.
Before each session, we recommend completing a quick 5-minute warm-up on a piece of cardio equipment to warm up muscles and increase blood flow.
Weekly Schedule
Monday/Friday — Upper Body Workout
Tuesday/Saturday — Lower Body Workout
Wednesday — Steady-State Cardio Workout
Thursday — Pilates Workout
Advanced 4 1 1 Method Workout Plan
The advanced 4 1 1 method workout plan will contain a 4-day push, pull, leg, and arms/abs split strength training routine, alongside an advanced Pilates routine, and a 60-minute steady-state cardio workout.
The traditional push, pull, and legs training split focuses on using movements to build muscle. This is great for increasing mass and strength. Meanwhile, the addition of an arms and abs workout day allows shape tones in arms and core.
The advanced Pilates workout contains many of the same exercises from the beginner program with the addition of advanced moves and an increased number of repetitions.
Weekly Schedule
Monday — Push Workout
Tuesday — Pull Workout
Wednesday — Legs Workout
Thursday — Arms and Abs Workout
Who Should Try the 4 1 1 Workout Method?
The 4 1 1 workout method offers plenty of versatility which makes it great for beginners, advanced lifts, and athletes. Below we discuss how it can be applied to each for the best results.
Beginners vs. Advanced Lifters
The 4 1 1 workout method for beginners and advanced lifts is similar, however with some minor adjustments.
Beginners should focus on learning the basics and developing their techniques. Basic strength training exercises such as the squat, lunge, deadlift, and chest press are the foundation of any great resistance training routine and will always be used even in advanced workouts.
From here advanced lifters can increase difficulty simply by increasing sets, repetitions, resistance, and intensity. These factors enable progressive overload, leading to great increases in strength, muscle mass, and function.
Athletes and Performance Training
The 4 1 1 workout method can be beneficial for athletes and individuals undertaking performance training. Athletic training requires overloading of movement patterns in multiple planes of movement to improve power, balance, strength, and balance.
This can be achieved by including sports and performance-specific exercises in the four-day strength training part of the 4 1 1 workout method schedule.
Meanwhile, Pilates and barre can help develop greater body awareness, balance, mobility, and flexibility, enhancing function. Research shows that Pilates can improve postural stability, agility, muscle strength, flexibility, core strength, muscular endurance, coordination, and balance.
The component combined with steady-state cardio provides a solid foundation for improving performance. Alongside regular sports training, these types of workouts can increase performance.
Tips for Maximizing Results with the 4 1 1 Method
Once you begin, performing the 4 1 1 workout method can seem pretty straightforward, however, there are a few things you can do to get more out of each session. Here are our tips for maximizing your results.
Proper Form and Technique
Prioritize proper technique and correct form regardless of your experience level. Often we can be so outcome focused which can lead to lifting weight that is too heavy, which leads to poor technique and even injury.
During resistance training, Pilates, and barre, we strongly recommend focusing on correct technique. Not only will this create a strong foundation for future lifts and reduce the chances of injury, it will also reduces the chance of you having to pull back you training in the future to learn the correct technique.
Focus On Nutrition
Correct nutrition is essential for physical activity and weight loss. While we can easily eat poorly and still make gains for increasing strength and muscle mass, it does effect our ability to lose weight and perform.
To maximize results, we recommend eating a nutrient-dense diet consisting of complex carbohydrates for fuel, protein to build muscle and improve satiety, and healthy fats to absorb vital nutrients.
Sources suggest complex carbohydrates contain fiber, which provide slow release of energy, improve digestion. Meanwhile, other sources indicate that dietary protein helps build and preserve lean muscle, as well as increase satiety and boost metabolism, which are all powerful for maintaining a healthy weight. Lastly, research show that healthy fats help absorb vital nutrients, and support vital organs such as the brain, heart, eyes, and nervous system, while reducing inflammation.
Research shows the recommended daily intake for protein between 1.4–1.6 grams per kilogram of body weight daily. Further evidence suggest adding 25–30 grams of protein to each meal. This will ensure you are consuming enough protein to build muscle, keep you full between meals, and aid in recovery.
Prioritize Recovery
The 4 1 1 workout method is an intensive training program, which means we must prioritize recovery. This can be done through prioritizing protein intake and active recovery.
As mentioned protein intake should be consumed regularly throughout the day. Meanwhile, we can perform active recovery by performing gentle walks, light stretch, and even getting a massage. These can all help loosen up muscle and joint, promote blood flow, and relaxation.
Common Mistakes to Avoid
There are many moving parts to the 4 1 1 workout method and with that can come with many pitfalls. Below we list the common mistakes to avoid to help you achieve the best results.
Overtraining or Poor Recovery
The 4 1 1 workout method intense training schedule can lead to over training.. While many will welcome the designated rest days, other may get swept up in the momentum of training and struggle to take days off. This can lead to overtraining which research shows can lead to feelings of fatigue, continuous soreness, poor sleep, disinterest in training, and poor mental health.
We strongly recommend using your rest days as time away form training, and enjoy other aspects of your life. This will provide your body with the physical and mental refresh to tackle the following weeks training sessions.
Not Adjusting for Individual Fitness Levels
A common mistake found is individuals not training to suit there personal fitness level. While it can be tempting to bolt out of the gates with a fresh and exciting program, doing so when the programs are too intense of advanced can become overwhelming, derailing training.
If you are a beginner, we recommend taking your training slow, focusing on technique, and gradually increasing resistance. Six training sessions a week can be physically and mentally taxing, however, by incrementally progressing can help adjust to the new routine.
Final Thoughts: Is the 4 1 1 Workout Method Right for You?
The 4 1 1 workout method is versatile training program which can be applied to beginners, advanced gym goers, and athletes.
It fours strength training sessions provide the stimulus to increase muscle mass, strength, and metabolism. Meanwhile, Pilates and barre develop improve flexibility, mobility, and function while steady-state cardio helps improve cardiovascular fitness and aid in weight management.
Key Takeaways and Recommendations
The 4 1 1 workout method comes with incredible benefits including:
- Increased muscle mass and strength
- Preserved bone mineral density
- Increase flexibility, mobility, and balance
- Improve endurance and conditioning
- Improves mental health and cognitive function
- Reduces the risk of chronic illness
If you are considering the 4 1 1 workout method we recommend:
- Focusing on correct form
- Eating a nutrient-dense, balanced diet
- Prioritzing recovery
This workout method isn’t a magic pill that will solve all your health and wellness problem. However, it does provide the structure and framework which can help anyone achieve incredible results.
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FAQs
What is the 4-1-1 workout method?
The 4-1-1 workout method includes 4 strength training workouts, 1 Barre or Pilates session, and 1 steady-state cardio session per week for balanced fitness.
Why does the 4-1-1 workout method include Pilates or Barre?
Pilates and Barre improve core strength, flexibility, and muscle endurance, complementing strength training and enhancing overall results.
How does steady-state cardio fit into the 4-1-1 method?
One session of low-intensity steady-state (LISS) cardio helps improve endurance, aid recovery, and support fat loss without overtraining.
Can beginners follow the 4-1-1 workout method?
Yes! Beginners can start with lighter weights, modified Pilates/Barre moves, and shorter cardio sessions, gradually increasing intensity.
What results can I expect from the 4-1-1 workout method?
With consistency, expect fat loss, improved muscle tone, better endurance, and increased flexibility in 4-6 weeks.
