3-2-8 Pilates Method: Meaning, Practices, Benefits

3-2-8 pilates

In the previous article, we covered 8 types of Pilates methods, namely Mat Pilates, Reformers, 3-2-8 Pilates, Clinical, Winsor, Classical, Contemporary, and Stott Pilates. In this article, we’ll cover the 3-2-8 Pilates method’s meaning, ways of doing it, and its benefits.

What is 3-2-8 Pilates Method?

The 3-2-8 method is a weekly workout routine that combines weightlifting exercises, Pilates, Barre, and walking/running. 3-2-8 Pilates, Barre, and Weights method recently became popular after TikTok star Natalie Rose shared some videos about it.

There are three main components of the 3-2-8 Pilates method.

3: Do a full-body weighted workout for 3 days/week.

2: Do Pilates or Barre for 2 days/week. You can also opt for power yoga on these 2 days.

8: Walk 8,000 steps per day for the entire week.

You follow this routine even on days of your menses but choose low-impact workout moves. Don’t skip any day.

 3-2-8 Pilates Method: How to do it?

We have covered some ideas on how to follow 3-2-8 Pilates and Barre workouts.

3 days full body weighted workout

Feel free to use dumbbells, kettlebells, barbells, Clubbells, or Sandbags. You can divide these exercises into 3 parts; one day do the full body workout, the next focus on the lower body, and the third-day work on the upper body.

You can either follow your gym instructors’ guidelines to choose the best weightlifting workout for these 3 initial days or do weight exercises at your home.

2 days Pilates or Barre

After 3 intense weightlifting days, do Pilates and Barre on the next two days so the body can calm down and recover from the heavy workout. Pilates and Barre are low-impact, stretching-based exercises that tone abs and improve core strength. It also reduces bloating and certain body aches.

Here are some videos you can follow. You can either do various mat Pilates exercises or reformer Pilates. If you like dancing, POP Pilates is best for you.

@natalieroseuk This variation is live on my online studio. Perfect for the holidays 🎄#backpainexercises #matpilates #exercisetips ♬ limerence – ✿

Basic Pilates exercise
An example of Barre workout for 3-2-8 Pilates method

8,000-steps per day

Do walking or running, but complete an average of 8,000 steps each day, for the entire week. It burns an extra 300 calories per day. This helps in reducing weight dramatically when combined with weightlifting and Pilates/Barre.

Benefits of 3-2-8 Pilates Method

You can achieve the following benefits from the 3-2-8 method.

  • Strengthens the core and muscles
  • Reduces inflammation and boating
  • Increases flexibility and balance
  • Reduces certain pains, like abdominal and muscles pain
  • Boosts energy level
  • Causes the weight loss
  • Helps to manage PCOS and other hormonal imbalances.

Who Started 3-2-8 Pilates and Barre Method?

The concept of 3-2-8 Pilates was started by TikTok star Natalie Rose. Natalie is a UK-based fitness instructor and influencer, having almost 350k TikTok followers. She shares Pilates, Barre, and weightlifting videos to educate the fitness community. Natalie owns a business https://trueselffit.com/ where she provides online Barre and fitness coaching. She also helps women to manage hormonal imbalances and PCOS with her unique exercises based on stretching and mobility.  


Medha Mehta

Medha Mehta

Medha is a Sr. content marketing manager at Yottled. She is passionate about writing, SEO, and digital marketing. She's a tech and cybersecurity enthusiast.

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