There’s a new workout trend on the block – and it’s much more attainable than some of the other trends we’ve seen involving numbers in recent years (75 Hard, we’re looking at you).
Reader, meet the 3-3-3 ‘rule’, which, as the name suggests, is pretty straightforward.
What is the 3-3-3 workout rule?
‘The 3-3-3 split is simply three strength sessions, three cardio days and three active recovery days across the week,’ says personal trainer Aimee Victoria Long. ‘I think it’s trending because it feels clear, achievable and balanced – women are craving structure that supports their energy, not drains it.’
What to Read Next
In other words, the routine has structure and challenge, but is still realistic for busy schedules. ‘This approach brings order without the pressure of perfection, which is why so many people feel drawn to it,’ adds Long.
Who should follow the 3-3-3 workout rule?
So, is this weekly workout split something Long would recommend to clients? ‘I actually love the idea when it’s used with intention – it gives you a rhythm that supports consistency while still leaving room for real life,’ she says. ‘For many of the women I work with, especially those balancing careers, motherhood, hormones and high expectations, it can be a really grounding way to stay on track.’
However, Long adds that it could still invite some unnecessary pressure into your training. ‘It isn’t something to follow blindly,’ she says. ‘Women are cyclical, life fluctuates, so it works best when you treat it as a guide rather than a rule.’
In other words, while the overall relative balance of different workout types is ideal, it’s by no means the end of the world if you miss a session.
Is the 3-3-3 workout rule suitable for beginners?
So, in Long’s experience, generally speaking, is the 3-3-3 workout split suitable for beginners? ‘It can be, but many beginners feel more supported starting with something like two strength sessions, two cardio days and then gentle movement for recovery,’ she says.
‘Even a 1-1-1 structure is enough to build confidence and consistency. What matters most is choosing a starting point that feels nurturing, not overwhelming – once that foundation is there, the 3-3-3 routine becomes much more accessible.’
Examples of strength sessions for the 3-3-3 split
If you’re unsure where to start with your workouts, Long has some recommendations. ‘For strength, I usually encourage a blend of Pilates-based resistance work, tempo (increasing the time your muscles are under tension) strength training and full-body conditioning,’ she says. ‘These sessions support longevity, posture, core strength and hormonal health while still giving the sculpted look so many women want.’
Examples of cardio sessions for the 3-3-3 split
‘For cardio, I love steady-state Zone 2 work like walking or cycling because it supports metabolism, energy and mood,’ adds Long. ‘I also like low-impact interval training or short bursts of reformer-based cardio if someone wants variety without taxing the joints. It’s about building a strong engine without creating stress.’
Examples of active recovery sessions for the 3-3-3 split
When it comes to active recovery, says Long, you don’t want to be creating extra work for yourself – that goes against the point of, well, recovering.
‘Active recovery should feel luxurious, not like another task. Think long walks, mobility or stretch sessions, gentle Pilates flows, restorative yoga, breathwork or anything that calms the nervous system,’ she says. ‘I’m also a huge believer in infrared sauna, swimming or cryotherapy on recovery days, especially for women who hold a lot of mental load.’
Recovery, adds Long, ‘is where your body integrates the benefits of the harder work.’ Put frankly, if you’re not allowing yourself the time and space to recover adequately, your hard work kind of goes to waste.
How long should your workouts be?
Think you need to spend hours in the gym for results? Think again. ‘Some of my clients get incredible results in 25 to 40 minutes when they train with focus and understand how to work with their body rather than against it,’ says Long.
‘Long sessions don’t automatically equal progress – consistency and good programming are far more powerful.’
Should your workouts follow a particular order?
In the name of good programming, then, should you do your sessions in a specific order throughout the week when adopting this split? ‘Not necessarily, but I prefer alternating strength and cardio so the body feels supported through the week,’ says Long. ‘Active recovery days naturally fit between the heavier sessions.’
‘For women who track their menstrual cycle, it’s also helpful to lean into slightly more intensity during the follicular phase and gentler movement during the luteal phase,’ she adds. ‘It creates a flow that feels intuitive and sustainable.’
Ultimately, it’s about listening to your body, but having some structure – as with the 3-3-3 split – can help you plan a suitable and enjoyable routine. Because, as we know, if you enjoy your workouts, you’re much more likely to keep showing up.
Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.