What is the 4-2-3k method? An expert trainer says this training routine can help busy people get fit and improve longevity

Establishing a workout routine that’s convenient and effective isn’t always easy.

And with so many different ways to exercise—from strength training and running to walking, Pilates and yoga—getting started can feel overwhelming.

That's why personal trainer and Ladder coach Jennifer Jacobs created the 4-2-3k method, a workout programme that’s flexible but still delivers results.

"My approach has always been, how can we train less and gain more?" she tells Fit&Well.

"That might mean gaining more strength or gaining more results.”

What is the 4-2-3k method?

Jacobs designed this concept to help people hit a range of fitness goals—strength, mobility and cardiovascular health—even if they’re short on time.

The name comes from the weekly formula of workouts to follow. Each number refers to a different type of movement:

- Four strength workouts

- Two mobility and core workouts

- 3000 steps every day

What does the 4-2-3k method actually involve?

You can adapt the method with any workouts you enjoy as long as four of your weekly sessions focus on strength, two on mobility and core, and you hit 3000 steps a day.

The method’s 3000 steps a day may not seem like a lot—given 10,000 steps is a common goal—but there’s one caveat. Your steps must come from a dedicated brisk walk, not general movement from around the house. Jacobs believes that 3000 steps is a more reasonable target than 10,000.

"How many times have you or someone else been frustrated or stressed for not getting their 10,000 steps?" Jacobs asks.

"People have to sit at a desk from nine to five, take care of kids or family members—they don't have the luxury or the leisure to do more steps," Jacobs adds.

"3000 steps a day is essentially a dedicated 30-minute low-impact walk," she says.

This means you'll complete more than 150 minutes of exercise per week, which is the Centers for Disease Control and Prevention recommendation.

To help you succeed with the framework, Jacobs has created six guided sessions, designed to fit the 4-2-3k formula, on her new Team Endure programme on the Ladder app.

You’ll find four 30-minute strength workouts, incorporating dumbbells, each targeting different muscle groups, and two 30-minute workouts focused on mobility exercises and core stability.

What are the benefits of the 4-2-3k method?

Jacobs says the 4-2-3k method will help you build muscle, strength, mobility and overall fitness.

"The goal is to build a lean, defined body, no matter your age, no matter your profession. This program meets you where you're at, no matter the training level," she says.

"It allows people to improve their strength, longevity and, most importantly, be consistent," she adds.