The 2-2-2 workout is more than an internet trend. It’s a full-body, time-saving, and strength training workout that can be done in the gym or with dumbbells at home, any time. It sounds too good to be true, but it’s backed by science and an expert PT.
Alain Gonzalez popularised the workout most recently, but the longevity perks for women are clear. Strength training offers women benefits, like reducing the risk of osteoporosis, sarcopenia, and cardiovascular disease. It also improves mobility and balance. However, we’re often the most time-stretched people in the gym, so anything we can do to shorten the time we need to spend there is appreciated, especially during the busy festive season.
The 2-2-2 workout has soared in popularity over the last few months, and it’s hardly surprising, says Sarah Campus, a certified PT and women’s fitness specialist. “It delivers balanced strength, cardio, and mobility benefits in a time-efficient and sustainable way,” she says, with variety that makes it easier to stay consistent in busy periods and while “juggling work, family, and energy”. Try it for yourself.
What is the 2-2-2 workout?
The 2-2-2 workout focuses on building strength in a time-efficient and effective way. It gets its name from the two workouts a week that are in the plan, the two sets you do in the workout, and the two days of rest you have between sessions.
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Both are full-body workouts, and the idea is that you work close to failure for each set. Doing so means your muscles are under more strain, leading to faster improvements.
The two days of rest between sessions give the body enough time to allow for hypertrophy to occur. This is when your muscle cells grow and repair after being put under tension and stress during a workout.
Quality over quantity in the definition of this workout, and it’s an approach backed by science. Research in Medicine & Science in Sports & Exercise shows people who lift weights twice a week see increases in strength and reductions in body fat over 12 weeks, compared to groups who only do cardio.
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How to follow the 2-2-2 workout
The most important part of the 2-2-2 workout is intensity. As you’re only pushing yourself two days a week, it needs to be a challenge. In fitness terms, failure means pushing yourself until it’s a struggle to do any more repetitions. Your movement speed will slow down, but you should still be able to maintain good form.
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Set yourself up safely in case you need to get out of the exercise quickly. For example, if you’re doing a squat with a barbell, set up the safety bars on the rack to a good height for you, or switch to dumbbells.
Here’s what the 2-2-2 workout could look like for you:
Workout 1
Squat: This works the entire lower body, including the quadriceps and glutes.
Bench press: This targets the chest muscles, shoulders, and arms.
Hip thrust: This is one of the best glute exercises, but it also engages the core and targets the hamstrings (back of thighs).
Rows: Using a set of dumbbells or a barbell, the bent-over row exercise targets muscles in the back and arms.
Romanian deadlift: This exercise targets muscles in the hamstrings, glutes, and the muscles that support the spine.
Overhead press: The press focuses on the shoulders, arms, and chest muscles. You can do this with a barbell or dumbbells.
Workout 2
Leg press: Use the machine in the gym or swap this to a squat if you’re exercising at home. It targets the leg muscles and glutes.
Deadlift: Repeat the same hip-hinge movement as the Romanian deadlift, but this time bring the weight off the floor. It’s a full-body exercise, targeting muscles from the calves to the upper back. Use a barbell, kettlebell, or resistance bands.
Walking lunges: This is a compound single-leg exercise, so it will make sure that you’re equally as strong in one leg as the other. Use dumbbells or a kettlebell for this.
Push-ups: This exercise targets the chest, shoulders, arms, and engages the core. If you can’t do a full one yet, start on your knees.
Lat pulldown: Utilise the cable machine in the gym or your resistance bands to do this exercise, which focuses on the back and arm muscles, at home.
Shoulder press: Repeat the shoulder press exercise from the first workout, using dumbbells, a barbell, resistance bands, or a kettlebell.
Benefits of the 2-2-2 workout
Reduces sarcopenia risk: After menopause, our risk of age-related muscle loss (sarcopenia) skyrockets. Affecting everything from posture to balance, strength training is key for building muscle and reducing the chance of this condition being a problem for you with age.
Boosts muscle growth: Studies have shown that even one hard set of exercise can result in significant muscle growth when working close to failure. When you can’t perform that last rep, it’s called “technical failure,” according to the American National Academy of Sports Medicine(NASM). The closer you get to failure, the more your muscles grow, a recent Sports Medicine review found.
Less stress on the body than other workouts: “Using 2 sets reduces overall fatigue and recovery demands whilst still providing enough challenge to the body and mind to build and maintain strength, which is especially important for women over 40,” says Sarah. “Fewer sets make workouts shorter and more manageable, less joint and nervous system stress, and improved consistency over time.”
Easier to stay consistent: When we’re having a busy week, exercise is often the first thing to go, at least in my experience. Only having to make time for it two days a week lessens the time pressure and means you’re more likely to do it.
Versatile: Whether you pick up a barbell in the gym, use machines, or stay at home and use your favourite resistance bands and kettlebells, you can do the 2-2-2 workout.
Tips for doing the 2-2-2 workout
Focus on consistency: Consistency over perfection is key to the 2-2-2 workout, says Campus. “Start with weights that feel manageable and focus on good form over intensity,” she says.
Plan your session in advance: If you’re new to strength training and not sure what this workout could look like for you, try the example above. Alternatively, speak to a personal trainer to organise your sessions in advance.
Make workouts non-negotiable: “Treat the workouts as appointments in your day, and stay flexible if energy is low one day by reducing the reps, load, or pace instead of skipping it entirely,” she says.
Prioritise recovery: The key to the workouts is exercising to fatigue, which means good recovery is essential. “Prioritise recovery with adequate sleep, protein, hydration and mobility work, and pay attention to how your body responds week to week so you can adjust without guilt,” says Sarah, who is also the founder of LDN Mums Fitness.
As people return to gyms or start new fitness routines in the new year, new research suggests that even a short burst of intense exercise could play a role in protecting against cancer. Scientists report that as little as 10 minutes of hard physical activity may help slow cancer growth.
The study found that brief, vigorous exercise quickly changes the mix of molecules circulating in the bloodstream. These rapid shifts appear to suppress bowel cancer cell growth while also speeding up the repair of damaged DNA.
How Exercise Changes the Bloodstream
Researchers at Newcastle University discovered that exercise raises the levels of several small molecules in the blood. Many of these molecules are known to reduce inflammation, support healthy blood vessels, and improve metabolism.
When scientists exposed bowel cancer cells in the lab to blood containing these exercise-driven molecules, they observed widespread genetic changes. More than 1,300 genes shifted their activity, including genes involved in DNA repair, energy production, and cancer cell growth.
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Published in the International Journal of Cancer, the findings help clarify how physical activity may lower bowel cancer risk. The research shows that exercise sends molecular signals through the bloodstream that influence genes controlling tumor growth and genetic stability.
The results add to growing evidence that staying physically active is an important part of cancer prevention.
New Possibilities for Cancer Treatment
Dr. Sam Orange, Senior Lecturer in Clinical Exercise Physiology at Newcastle University and lead author of the study, said: “What’s remarkable is that exercise doesn’t just benefit healthy tissues, it sends powerful signals through the bloodstream that can directly influence thousands of genes in cancer cells.
“It’s an exciting insight because it opens the door to find ways that mimic or augment the biological effects of exercise, potentially improving cancer treatment and, crucially, patient outcomes.
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“In the future, these insights could lead to new therapies that imitate the beneficial effects of exercise on how cells repair damaged DNA and use fuel for energy.”
Slowing Cancer Growth at the Cellular Level
The research team found that exercise increased the activity of genes that support mitochondrial energy metabolism. This helps cells use oxygen more efficiently.
At the same time, genes linked to rapid cell division were turned down, which may make cancer cells less aggressive. Blood collected after exercise also boosted DNA repair, activating a key repair gene known as PNKP.
The study included 30 volunteers, both men and women between the ages of 50 and 78. All participants were overweight or obese (a risk factor of cancer) but otherwise healthy.
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Each volunteer completed a short but intense cycling test that lasted about 10 minutes. Researchers then collected blood samples and examined 249 proteins. Thirteen of those proteins increased after exercise, including interleukin-6 (IL-6), which plays a role in repairing damaged DNA.
Why Even One Workout Matters
Dr. Orange, a Clinical Exercise Physiologist at The Newcastle upon Tyne Hospitals NHS Foundation Trust, said: “These results suggest that exercise doesn’t just benefit healthy tissues, it may also create a more hostile environment for cancer cells to grow.
“Even a single workout can make a difference. One bout of exercise, lasting just 10 minutes, sends powerful signals to the body.
“It’s a reminder that every step, every session, counts when it comes to doing your best to protect your health.”
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Bowel Cancer Rates and Physical Activity
Bowel cancer is the 4th most common cancer in the UK, after breast, prostate and lung cancer.
In the UK, one person is diagnosed with bowel cancer every 12 minutes, adding up to nearly 44,000 cases each year. Someone dies from the disease every 30 minutes.
Researchers estimate that regular physical activity lowers bowel cancer risk by about 20%. Exercise does not have to mean gym workouts or sports. Walking or biking to work, along with everyday activities such as gardening or cleaning, can also contribute.
Looking ahead, the research team plans to examine whether repeated exercise sessions lead to long-lasting biological changes. They also aim to study how exercise-related effects interact with common cancer treatments such as chemotherapy and radiotherapy.
The start of a new year always brings with it lofty goals, inspiring resolutions and promises to oneself about prioritizing health and fitness. It’s overwhelming, to be quite honest, with social media feeds swarming about all the “it” gear, apparel and workout classes that promise to elevate your fitness routine.
Luckily, Women’s Health is here to help: Their annual Fitness Awards dropped earlier today, showcasing innovative at-home gear, a clever water bottle (that will truly help you drink more water), sports bras that actually stay in place and more.
Women’s Health Executive Health and Fitness Director Jacqueline Andriakos and her team spent the entire year trying out everything they could get their hands on in the fitness space. Their list of 60 winners promises to level up your routine in the new year.
See their top picks below across multiple fitness categories, starting at just $19.
Women’s Health Fitness Awards 2026 winners seen on TODAY
Choose between 2- to 20-lb. weights dependent on your fitness goals. Each dumbbell is created for a more comfortable grip, opting for a coated exterior rather than a metal one.
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Weights:2, 3, 5, 8, 10, 12, 15 and 20-lb. options available | Colors:4 | Materials:Iron interior coated in a non-slip coating
Level up your at-home gym with these dumbbells that feature an easy-to-grip exterior that’s soft on the palms, helping to prevent calluses or rough skin. Not only are they great for your palms, but Andriakos calls out a feature that offers support for your wrists too.
“The real hero feature is the square heads — they prevent wobbling and rolling, which is so important for wrist protection when you’re in high plank, doing renegade rows, or doing any stability-based training,” says Andriakos.
These pants are a good cross between your favorite pair of wide leg bottoms and yoga pants.
Sizes:XS-XXL, also available in regular, short and long lengths | Colors:22 | Materials:Polyamide and elastane fabric blend
“We’re seeing a trend away from classic leggings toward slightly flowier gym-to-street pants, and these are such a comfortable, functional version of that,” says Andriakos referring to the Women’s Health pick for ‘Best Straight-Leg Bottom.’ “They hug in all the right places, come in tons of colors, and — bless them — they offer short, regular and long inseams, which I appreciate as a tall girl.”
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Courtesy Jillian Gonzales
Your workout is only as good as the shoes you’re wearing. This pair can carry you through it all, according to the brand, no matter if you’re doing a HIIT workout or going for a quick run.
Colors:2 | Sizes:5-12, including half sizes
This truly versatile shoe can be your new go-to for any activity — no matter if you’re an avid ClassPass user or prefer hot girl walks.
“They look sleek, they’re super bendy and comfortable, and they’re truly a hybrid shoe,” says Andriakos. “While you can tie them like regular sneakers, I love that they’re easy to slip on thanks to the heel loop—perfect for those moments when I’m holding my daughter and don’t have hands free to tie laces.”
Toting your gym shoes and extra clothes from home, to the office, to the gym and back home just got a lot simpler.
This “no-frills” tote bag won for ‘Best Gym Tote,’ and is washable, meaning you can rid it of any gym-related odors alongside your used workout clothes each week. “It has all the functionality and compartments you’d want whether you’re going to and from the gym or just running around town,” says Andriakos, speaking to the bags’ versatility.
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These socks are perfect for running because they never slip or move around.
Colors:3 | Sizes:4 – 13 | Material:58% polyester, 22% nylon, 16% cotton and 4% elastane | Care recommendations:Machine wash cold on gentle cycle
These were named the ‘Best Running Sock’ by the Women’s Health team, for their “lightweight and low-profile yet cushiony” fit.
“The biggest mistake I’ve made in the past with running socks is wearing ankle-cut and ending up with blisters or open wounds on the back of my ankles or heels,” says Andriakos. “The quarter rise on this pair means your ankle stays fully protected no matter your distance.”
Reach daily water intake goals with a new, colorful water bottle.
Size:27 oz. | Colors:19 | Materials:Glass covered in a silicone “sleeve”
“I really believe even the most mundane items can make daily habits — like hydration — feel more enticing,” says Andriakos, adding that the “window” on this water bottle helps give you visual cues on how much you’ve consumed.
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Plus, you can switch out the caps for either a screw-off or straw lid, depending on your preferences. And, while the brand praises the bottles’ durability, if you happen to break it within the first year of ownership, they’ll send you a replacement.
More Women’s Health Fitness Awards 2026 winners to Shop
Aptly named, this tee promises to remain lightweight and non-restrictive during any workout.
Colors:12 | Sizes:XXS-XXL | Materials:Polyester and spandex fabric blend
This super-stretchy, uber-lightweight tee was named the best for workouts, per Women’s Health. It provides a little more coverage compared to your average workout top, yet remains breathable for yoga or HIIT sessions.
With medium support, this bra promises to remain reliable during high-impact workouts.
Colors:15 | Sizes:XXS-XL
“This bra is hands-down the best high-impact sports bra I’ve ever tried,” raves Andriakos, further calling it her holy grail. “I can’t stand dealing with hardware, clasps or removable pads, and this one eliminates all of that — you just slip it on with zero fidgeting. It does have adjustable straps, though, so you still get a bit of customization in the fit. I also love the scoop neckline. It’s flattering and pretty without being too low-cut, and it gives enough coverage that I never feel like I’m spilling out the top when I’m jumping around during workouts. It has supported me through different life stages, too — my chest has changed sizes during pregnancy and postpartum, and it’s fit me perfectly through all of it.”
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Feel secure and supported in this “sleek” bra that’s long enough to act as a workout top as well.
Colors:5 | Sizes:XXS-L | Materials:Polyester and elastane fabric blend
While this bra can double as a workout tank in some ways, Women’s Health awarded it ‘Best Crop.’ It offers medium-support, that the brand says will aid you in any run, rep and even during recovery.
This versatile mat can be folded and unfolded to aid you in multiple workouts — from yoga to lunges, planks and more.
Colors:5 | Size:68” x 24” | Material:EVA, polyurethane
Bala prioritizes “comfort and convenience” in this mat, that they created to be a one-and-done solution for when you need a basic mat for floor workouts, or an assist during planks, lunges, step-ups and more.
“It is genuinely beautiful — and I know that sounds funny when talking about workout equipment, but you really do use the gear that appeals to you,” says Andriakos. “I love aesthetically pleasing equipment, and this mat has those chic curved edges and comes in that trendy foldable style.”
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Thanks to their 4-way stretch, these leggings move with you rather than restricting you throughout your workout or daily activities.
Sizes:XXS-XXL, also available in short, regular and long inseams | Colors:5 | Materials:Recycled polaymide and elastane fabric blend
Vuori is a viral brand — with searches for store locations spiking 180% over the past month alone. These leggings are designed with recycled materials, but that doesn’t mean they compromise on moisture-wicking and multi-stretch features.
“They’re incredibly comfortable (and flattering) with the perfect mid- to high-rise waist, and there are no uncomfortable elastics or drawstrings,” says Andriakos.
The brand brags about utilizing a “fast-drying” fabric to create these leggings — helping wick away sweat faster compared to other pairs.
Colors:8 | Sizes:0-20, also available in 23, 25, 28 and 31″ inseam options | Materials:Nylon and lycra elastane fabric blend
Want a versatile pair of leggings that will carry you through any and all workouts? Women’s Health recommends this now award-winning pair, for its moisture-wicking fabric, range of sizes and comfortable, high-rise fit.
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Remain cozy and comfortable with this polyester fleece jacket, that includes a high neckline for shielding cold weather.
“I get a comment every single time I wear this fleece,” says Andriakos. “I’ve washed it dozens of times now, and it still feels just as soft, even after going through the washer and the dryer. I also love the elastic at the waist because you can cinch it for a more flattering, cozy look while keeping in extra heat. It’s stylish, eye-catching and helps me feel put-together in my activewear life.”
This handheld gadget is perfect for relieving muscle pain and soreness.
Features:3 speeds to alternate between, rechargeable, comes with a travel case
Chirp is also a Shop TODAY-favorite brand (their roller was a Gift We Love in 2025!), so its safe to say we weren’t surprised to see it earn another award, this time for their miniature massage gun.
“The Chirp Mini massager blends the percussion of a massage gun with the rolling motion of a foam roller,” says Andriakos. “It provides targeted relief to sore body parts and with three adjustable speeds, it’s gentler than other techy massage tools but still allows you to get meaningful relief.”
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Say goodbye to your subscriptions and hello to at-home pilates! This kit comes with everything you need for getting the best workout from the comfort of your home.
Colors:8 | Includes:Toning ring, soft ball, loop and long bands, dumbbells, socks, weighted loop
“The Power Pilates Kit from BetterMe is a bit an investment, but it is a worthwhile one — you get so much bang for your buck!” exclaims Andriakos. “The kit includes mini loop bands in both fabric and rubber, hand weights, grip socks, a Pilates ball, a Pilates ring and a weighted power ring. Basically everything you’d need for a traditional strength-focused resistance workout or a Pilates-sculpt session. It’s all compact equipment too, so if you’re traveling or packing a few things for on-the-go workouts, this bundle is incredibly versatile, so you never need to miss a workout.”
Women’s Health Fitness Awards 2025 previously seen on TODAY
Tie back loose ends with this workout headband.
Material:Polyester | Colors/patterns:24
Does sweat drip into your eyes or your hair get disheveled while working out? The Gymwrap 2.0 Headband promises to wick away sweat as you exercise. That way, you don’t have to worry about sweat getting into your eyes or your hair falling loose. The headband also has Evapocool fabric to keep it breathable, cool and ventilating while you wear it.
Track progress by attaching your phone to this water bottle, to snap pictures or recording videos.
Colors:5 | Size:24 oz. | Materials:Stainless steel
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If you’re like us and have a growing collection of water bottles, you might want to add this Bala Bottle to your round up. Not only will it keep your drink cool, the booster ring on the cap can be used to mount your phone.
This secure running belt helps to ensure your phone, keys, wallet and more won’t fall out on long runs and walks alike.
Colors:33
Remain hands-free during your runs with the SPI Running Belt. According to the brand, it’s a favorite amongst marathoners. And unlike some running belts on the market, the belt offers ample space and no bounce as you run.
These recovery sandals are well-loved by editors on the team who are avid runners.
According to the brand, this sandal absorbs 37% more impact than traditional footwear. Meaning, you should experience less stress on the knees, ankles and other joints as you recover. There’s also sizing for men, too, here.
We’re not saying these are the perfect leggings, but they’re pretty close. They’re available in a wide range of sizes, colors and even inseams and have a high waisted silhouette.
Colors:7 | Sizes:XXS-XXL, also available in 25 or 28″ inseams | Materials:Nylon and spandex fabric blend
Rhone’s Revive Pocket Leggings promise movement with ease. From its stretchy fabric, anti-odor technology, supportive waistband and oh, the phone pocket (of course!), these leggings should help you move about confidently during your workouts. Choose from this bright plum color above or one of their 15 shades, including black and navy from their core line.
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Although the brand doesn’t have an option for men, they have some workout joggers available.
Meet the experts
Our team features a range of qualified experts and contributors in our broadcast segments to reveal the latest in trends, remarkable sale events and all things shopping across a variety of categories. These items were independently chosen by members of the Shop TODAY team along with Jacqueline Andriakos and the Women’s Health team.
Jacqueline Andriakos, NASM-CPT, is the Executive Health and Fitness Director at Women’s Health, certified personal trainer and former group fitness class instructor.
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The Shop TODAY editors and writers search the internet to find the best products out there. We interview expert sources, comb through customer reviews and even use our own personal experiences to make shopping easier for our readers. For this particular article, the Women’s Health team submitted a list of their Fitness Awards winners, from which we chose products to feature on the show.
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The New Year is a time when many of us feel motivated to think more about our physical fitness. Lift heavier weights. Run longer distances. Shave a few seconds off that mile time. Whether you’re looking to hit a new PB or simply incorporate more movement into your daily routine, it’s easier to reach your goals if you surround yourself with positive affirmations about staying consistent and practicing discipline.
Lock in by watching these movies and shows that celebrate a good sweat session. You can stream these titles while climbing the Stairmaster, foam rolling after the gym, or enjoying a well-deserved rest day in a cozy, horizontal position. After all, visualization is one way to gear up to get moving — and it can be done from the comfort of your couch.
Final Draft
It’s never too late to restart a fitness journey. This Japanese series gathers together twenty-five former professional athletes — some of whom had no choice but to walk away from their respective sports, and others who retired on their own terms. They take part in a high-stakes survival competition, and the winner is awarded 30 million yen to kick-start their second-chance career. Among the participants: baseball legend Yoshio Itoi, soccer icon Yoshito Ōkubo, and three-division boxing world champion Hozumi Hasegawa.
Lorena, Light-Footed Woman
The sport of running is hard enough, but tackling a long-distance race without some good sneakers is a whole new kind of challenge. This short documentary introduces Lorena Ramírez, the member of Mexico’s Rarámuri community who earned the world’s attention in 2017 by competing in the Cerro Rojo UltraTrail, an ultramarathon of over 30 miles. She did so while wearing huaraches — traditional Mexican sandals — as well as her trademark long skirt and other customary indigenous garb.
The Other Shore: The Diana Nyad Story
Diana Nyad first gained acclaim in 1975 for swimming around Manhattan in record time. This documentary follows the long-distance swimmer as she pursues a perilous goal — swimming from Cuba to Florida without the use of a protective shark cage — a journey she attempts repeatedly, up until the age of 63. Afterward, queue up Nyad, the dramatic take starring Annette Bening as the athlete and Jodie Foster as her best friend and trainer, Bonnie Stoll.
Physical: 100
This search for the ultimate physique in Korea caught the attention of fitness lovers worldwide — for good reason. In this unique tournament, 100 athletes, bodybuilders, and military professionals take part in daunting challenges that test raw strength, speed, endurance, and technique. They face off in various trials until there’s only one competitor left standing. Want even more rivalry? Queue up Physical: Asia, the continent-wide spin-off in which athletes compete in teams representing their countries of origin.
SPRINT
This docuseries closely follows the world’s fastest athletes as they ready their bodies, minds, and spirits to compete in the 2024 Olympic Games in Paris. Created by the same team behind Formula 1: Drive to Survive, these episodes zoom in on American sprinters Gabby Thomas, Noah Lyles, Fred Kerley, Twanisha ‘TeeTee’ Terry, Kenny Bednarek, and Melissa Jefferson-Wooden, as well as runners from the UK, Ivory Coast, Italy, Jamaica, and Kenya. Watching these elite runners prove what the human body is capable of is apt inspiration for athletes at any level.
Tour de France: Unchained
Go behind the scenes of the world’s most thrilling race on two wheels: the Tour de France, the famed road cycling competition that spans approximately 2,200 miles over a period of three weeks. In each of its three seasons, the series embeds with multiple teams as they race while dealing with terrain, injury, and other setbacks. These episodes track the annual men’s competition in 2022, 2023, and 2024.
Ultimate Beastmaster
After countless hours of training, contestants take on the supersized obstacle course called “The Beast.” Produced by and featuring Sylvester Stallone, the international competition made history when it debuted with six localized versions in various countries, all featuring different competitors, hosts, and languages of origin. (The U.S. edition is hosted by Terry Crews and Charissa Thompson.) Also available to stream: Ultimate Beastmaster Mexico, hosted by Inés Sainz and Luis Ernesto Franco.
