This beginner-friendly exercise plan is perfect for busy people who struggle to fit exercise into their daily routine.
It can be hard to know how to get the most out of your workout without pushing yourself too far. Especially for those of us who struggle to fit regular exercise into our hectic daily lives.
But one expert-approved method is beginner-friendly and promises to maximise your exercise sessions, even if you don’t have time to spend several hours at the gym. Sports publication Master Players and Boosts Arena explain that the ‘3-3-3 method’ can work for gym novices and seasoned experts alike.
They say on their website that following this rule for exercise “demands just enough from your muscles to make noticeable gains without overwhelming them.” So, if you’re looking to improve your fitness and strength, the 3-3-3 rule may be the perfect fit for you.
But what exactly is it and how does it work? Here’s everything you need to know about this expert-recommended fitness method.
What is the ‘3-3-3 rule’ for exercise?
This workout method involves performing three circuits of three gym exercises, each of which you repeat three times, for a total of nine ‘micro-sets.’
This quick and simple technique is ideal for those who have busy lifestyles and struggle to fit an elaborate workout routine into their daily lives.
Each 3-3-3 session focuses on efficiency, aiming to engage numerous muscle groups in a short duration of time, which keeps your heart rate consistently elevated.
John Mills, fitness coach and author, told MPBA: “What makes the 3-3-3 workout so effective is its focus on moderation and precision.
“Rather than wearing the body down with endless reps, it knows just the right amount to challenge the muscles positively.”
The sports website recommends choosing three exercises for each workout that focus on a particular muscle group.
They say: “For example, you could start with squats for the lower body, move to push-ups for the upper body, and finish with planks to engage your core.”
You would then repeat each exercise three times to complete the first circuit. After a short break, you would then repeat this circuit another twice, or perform two more circuits each with three different exercises.
“By alternating the focus of each day, you give your muscles time to recover, which is crucial for growth and performance.
“A balanced programme might begin with more significant muscle groups like legs on one day and transition to smaller groups like arms the next.”
By routinely changing up your chosen exercises, you’re more likely to burn a maximum amount of calories, and your overall muscle strength will improve, said the experts.
If you’re looking to chart your progress, you can keep a journal of your sets and circuits, which will help you adjust your exercises as you improve your fitness.
Seeing your progress visually, whether in a journal or through progression pictures, can be incredibly motivating and help you stay on top of your goals as you continue your fitness journey.
