Strength Block Pyramid
A Strength Block is a focused 12-week phase where we gradually increase the weight you lift with the goal of improving your maximum force output — in other words, your strength.
For most working parents and adults 35+, true strength training is hard to find in group fitness programs (and even in a lot of personal training settings). We make it a priority here at Paragon, and that’s a big reason why our community makes such outstanding progress! A well-designed program takes into account sets, reps, intensity (RPE), load, technique, range of motion, and rest. When done right, you’ll finish the block feeling noticeably stronger in the gym and in everyday life.
Here’s our training hierarchy for this block:
Technique first. Stick with the same form you’ve been practicing. No shortcuts for heavier weight.
Range of motion. Heavier weights may feel different at first, but don’t cut depth or shorten your movement. If you can’t maintain form and range of motion, the increase might be too big. Start small.
RPE matters. Think of Rate of Perceived Exertion as a requirement, not a suggestion. It’s how we balance intensity with recovery so you get stronger without nagging injuries.
Rest is training, too. On big lifts (squat, bench, deadlift), expect at least 2 minutes between sets. Less than that means the weight is too light. Your heart rate isn’t the best indicator of when you’re ready. Rest periods are about letting your muscles reoxygenate, which you can’t “feel” through heart rate alone. Trust the clock, not your pulse.
Load comes last. Once you’ve nailed the above, then it’s time to add weight. Aim for small jumps (2.5–5 lbs on a set or two). Big jumps too early can hold you back long-term. The longer you’ve been lifting, the slower the progress, but the rewards of your hard work will come. This is why we spend three months training your strength specifically. If we changed it up every week, we’d never make long-term progress to continuing building fitness off of!
The big PRs don’t happen in week one. They come from stacking smart, consistent effort week after week. We’re excited to celebrate some big wins with you!
