The fitness industry seems to see-saw between obsessing over cardio and obsessing over strength training, making it easy to feel like you’re falling short. But is it possible to strike that balance and reach your fitness goals, without an ultra-strict regimen? The 3-2-8 Method™ says yes, you can, with legit expertise and a dedicated fan base to back it up. 

In our exploration of this well-loved workout method, we were thrilled to chat with its creator, Natalie Rose, and physical therapist Larisa Durrenberger for a complete overview of how it might work for you. 

The Experts

• Natalie Rose, CPT, Pilates instructor, professional dancer, and creator of the 3-2-8 Method™
• Larisa Durrenberger, MSPT at WAVE Physical Therapy & Pilates

What is the 3-2-8 Method™?

The 3-2-8 Method™ is a workout structure that went viral in 2022 for its accessibility and effectiveness, particularly for those struggling to stick to an exercise routine or experiencing a hormonal imbalance. Natalie Rose, its creator, says it comes in two variations:

• 3 strength sessions weekly, 2 Pilates or barre sessions weekly, and 8,000 steps daily
• 3 Pilates or barre sessions weekly, 2 strength sessions weekly, and 8,000 steps daily

“The 3-2-8 Method™ was born out of my own journey and from working with hundreds of women struggling with hormonal imbalances, stubborn belly fat, and burnout from unsustainable programs,” says Rose. “I wanted to create a simple structure that combines strength, low-impact training, and daily movement in a way that supports women’s hormones, metabolism, and long-term consistency.” 

With hundreds of millions of TikTok views and countless testimonials touting life-changing results, 3-2-8 is as buzzy as it gets. When asked about the secret behind its enduring hype, Rose says, “It’s structured but flexible. Most programs focus heavily on either weight training or cardio, but the 3-2-8 Method™ is balanced.” 

“This formula feels achievable, especially for busy women, and doesn’t rely on extremes. It works with the body instead of against it by lowering cortisol, building lean muscle, and creating sustainable results. I think it resonated because women see it as a lifestyle they can actually maintain, not just another quick fix,” adds Rose. 

And what does Rose wish more people knew about her method? “It’s not just about aesthetics,” she says. “It’s about hormonal health, energy, and sustainability. Women often feel they need to overtrain or undereat to see results, but the 3-2-8 Method™ proves that smart, balanced training paired with recovery and mindfulness actually delivers better long-term outcomes.”

Does the 3-2-8 Method™ Work?

Now we know exactly what the 3-2-8 Method™ entails and what it aims to achieve. But does it actually work? While results and preferences will always vary from person to person, this method earns a resounding stamp of approval. 

“I really like the 3-2-8 Method™, especially for anyone who prefers a structured exercise plan that can be done from home or for beginners,” says Durrenberger. “3 days a week is an ideal frequency for strength training, allowing the body adequate recovery between sessions while still promoting muscle growth and bone density. Pilates-style exercise complements strength training by focusing on muscle length, control, and breathing, which can help alleviate workout soreness. Striving for 8,000 steps per day contributes significantly to cardiovascular health, particularly if 25 to 30 minutes of vigorous walking or jogging are incorporated 3 to 5 days per week, all while feeling like an attainable goal,” Durrenberger adds. 

In other words, 3-2-8 is well-rounded, adaptable, and realistic, setting the stage for consistent workouts. While strict, intense routines can leave you feeling discouraged and worn out, 3-2-8 brings daily wins within reach—and those wins add up to better health over time. 

According to Rose, the 3-2-8 Method™ is particularly effective for:

• Fat loss and body recomposition
• Hormonal balance, especially for women managing PCOS, perimenopause, or stress-related weight gain
• Strength building (minus the overtraining and high-impact exercises)
• Long-term health maintenance, especially for bone density, metabolic health, and energy levels

Keep in Mind

While the 3-2-8 Method™ is a balanced option overall, Durrenberger notes the importance of moderate-intensity cardiovascular exercise. This can fit into your 8,000 daily step allotment, as long as you’re walking briskly (at least 2.5 mph). But you can also switch it up to get your blood pumping with jogging, cycling, swimming, or “any other enjoyable activity that elevates your heart rate to 60 to 70 percent of its maximum, calculated as 220 minus your age, multiplied by 0.60 to 0.70,” says Durrenberger. 

What Are the Benefits of the 3-2-8 Method™?

So where does the 3-2-8 Method™ really shine? According to Rose and Durrenberger, it comes down to these key benefits:

• Adaptability: “It’s adaptable for almost anyone who wants a structured yet flexible plan to improve their strength, energy, and confidence,” says Rose.
• Attainability: “It sets an achievable step goal that supports general movement and cardiovascular health,” says Durrenberger. 
• Balance: “The 3-2-8 Method™ effectively balances the importance of strength training, which is crucial for muscle growth and bone density, with Pilates, which is excellent for core training and flexibility,” adds Durrenberger.

Is the 3-2-8 Method™ for You?

Anyone can benefit from the 3-2-8 Method™, period. But our pros agree that for these groups, it could be the *perfect* fit: 

• People looking for a new exercise structure or seeking more variety in their current routine
• People who prefer to work out from home (no gym membership required!)
• “Women 30-plus who are balancing careers, family, or hormonal changes,” says Rose. 
• “Those who feel 'stuck' in cycles of high-intensity training, chronic dieting, or fatigue,” adds Rose. 

Tips for Making the 3-2-8 Method™ Work for You

Ready to give 3-2-8 a go? Start by taking a peek at these tips from our pros.

• “Start small: Commit to the 8,000 steps daily and 2 workouts per week, then build up,” says Rose. 
• “For strength training days, alternate between upper and lower body workouts rather than attempting full-body workouts each time,” says Durrenberger. 
• “Schedule it: Treat workouts like appointments so you stay consistent,” says Rose. 
• “With Pilates, movements are easily adaptable to make exercises easier or harder depending on your tolerance and experience level. Consider following along with an app or trying a group class to get ideas,” says Durrenberger. 
• “Listen to your body: Use Pilates, barre, or yoga sessions to reduce stress and avoid burnout,” adds Rose. 
• “To achieve 8,000 steps per day, find ways to make it enjoyable and less like a chore. Break it into manageable sessions throughout the day:
  
  • Vary your walking environment by exploring a new part of the neighborhood or visiting a new park.
  • Put on some music and dance or listen to a favorite podcast as you walk. Or, join the Stridekick Monthly Book Club to walk and listen to our monthly audiobook at the same time.
  • Invite a friend to join you so you can both gain the benefits of exercising and encourage each other to be healthier and more active,” says Durrenberger. 
• “Focus on protein and recovery: Nutrition and rest are just as important as the workouts,” says Rose. ‍
  
  • Stridekick tip: Looking for simple ways to add protein to your routine? Check out these convenient options from our Shop:‍
    
    • L-Protein from Prolon, the only protein powder that’s patent-pending for healthy aging‍
    • Bulletproof Collagen Protein Bar, an on-the-go snack with a craveable cookie-like texture and grass-fed collagen protein‍
    • VUUM Strawberry Tangerine Protein Drink, with 10 grams of plant protein and 135 mg of clean caffeine for an extra energizing boost 
• “Muscle soreness can be expected but should only last a couple of days and shouldn’t limit your regular activities. If soreness is persistent or limiting, consider lowering the weights you’re lifting or modifying your range of motion, and always prioritize good form,” says Durrenberger. 

And, as per usual, talk to your doctor before diving into any new exercise plan if you have medical concerns. 

We think the 3-2-8 Method™ proves that effective workouts don’t have to be strict or soul-sucking. With a flexible framework and well-rounded POV, it’s an exercise routine for the masses.