Progressing Strength Training at Proverb
One of my personal goals as a coach this year is to share more of my thoughts with you on training, competing, nutrition, consistency, and all the elements that keep us healthy and strong for the long haul.
Today I want to dive into the how and why behind the strength training methods we use at Proverb. Whether your goals are performance-based, focused on long-term health, or simply about being strong and capable in daily life — strength training plays a major role.
What Is Strength Training?
Strength training is any structured form of exercise that improves your body’s ability to produce force — think squats, deadlifts, pressing, pulling, and even bodyweight movements when loaded properly. It’s one of the most beneficial forms of exercise you can do, especially as we age.
- Builds muscle and bone density
- Improves joint health and mobility
- Supports performance in sports and life
- Increases metabolism and aids fat loss
- Slows the aging process and helps prevent injury
Simply put: strength training helps you do life better — whether that’s chasing your kids, carrying groceries, or preparing for an endurance race.
What is Progressive Overload?
You may hear us say, “Add a little weight from last week,” or “Beat your last number.” That’s progressive overload — the key to making real gains in strength over time.
It’s the principle of gradually increasing the demands on your muscles. That could look like:
- Adding more weight
- Doing more reps
- Performing more total volume
- Improving movement quality under load
At Proverb, we use Chalk It Pro to help you track your lifts, PRs, and weekly progressions. Use it. There’s no better way to stay consistent and see real improvement than having a record of your work.
Strength Training Methods We Use
There’s no one-size-fits-all program, so we blend several proven methods to keep things fresh, effective, and progressing. Here are some you’ll see in our programming:
1. Linear Progression
Classic and simple. Add a little weight each week to the same lift. Works well for beginners and during focused strength cycles.
2. Undulating Periodization
We vary reps, sets, and loads from session to session. This keeps your body adapting while managing fatigue. It’s especially useful for athletes who are also training endurance or sport-specific skills.
3. Rep Max Training
Build to a heavy 3, 5, or 8-rep max. Teaches you how to push effort safely and find your limits. Great for measuring strength capacity over time.
4. The Conjugate Method
Rotates through different lifts and variations weekly. Focuses on both max effort and dynamic work. It’s a powerful method for building strength, power, and athleticism while avoiding plateaus.
How We Blend These at Proverb
We don’t rely on one system — we take the best elements from each and apply them across our training blocks.
You’ll see linear progression in our foundational lifts.
Undulating periodization shows up when we mix up rep schemes week to week.
Rep maxes help drive effort and test where you’re at.
Conjugate-style rotation keeps your training well-rounded and continuously progressing.
Our strength program is intentional, varied, and built for long-term results. Whether your goal is to compete or simply feel stronger in daily life, the system works — if you stay consistent and trust the process.
If you ever feel stuck, unsure if you're progressing, or want help using Chalk It to track better — reach out to your Coach for Life. That’s what we’re here for.
Stay strong, stay consistent, and keep building.
– Coach Beau
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