Over the last four years, Penance Gym has undergone a lot of changes. Some were small refinements, others were bigger shifts, but all were made with one goal in mind: delivering the best possible experience and results for our members.
Among all these changes, there are three that stand out to me as having the biggest impact—not just in terms of physical progress but in creating a safer, more sustainable, and more effective training environment.
1. We Eliminated “For Time” Workouts
The first change was to make a major shift in how our workouts are structured by completely eliminating “for time” workouts. Instead of racing against the clock to finish as quickly as possible, our workouts are now interval-based—meaning everyone finishes at the same time, no matter their speed.
Why does this matter?
- It reduces the subconscious pressure to sacrifice form in favor of speed, which is a common cause of injuries in many functional fitness gyms.
- It encourages consistent effort rather than burnout. You’re still pushing yourself, but in a way that aligns with long-term progress instead of short-term exhaustion.
- You still get rewarded for moving faster—because you’ll complete more work in the same timeframe—but without the risk of rushing through movements at the expense of quality.
This change has had a noticeable impact on both performance and injury prevention, making training at Penance Gym more sustainable over the long haul.
2. We Removed Prescribed Weights
Another major shift was eliminating prescribed weights for workouts. We no longer dictate specific weights for each exercise—instead, you choose the weight that’s appropriate for you that day.
Why is this so important?
- Training isn’t about hitting a certain number—it’s about working at the right level for your body on that given day.
- Some days you feel great and can push heavier. Other days you’re dealing with soreness, tightness, or fatigue. This approach allows you to adjust accordingly without feeling like you’re failing.
- It removes the pressure to lift a weight just because it’s what’s “expected,” which reduces unnecessary risk and improves long-term consistency.
By giving our members control over their weight selection, we’ve seen better movement quality, fewer unnecessary injuries, and more consistent progress over time.
3. We Introduced a Two-Week Workout Rotation
The most recent—and possibly the most exciting—change we’ve made at Penance Gym is shifting to a two-week repeat workout rotation. Instead of every week bringing a completely new and independent set of workouts, we now repeat the same workouts for two consecutive weeks before moving on to a fresh set.
Why does this matter?
- More opportunity for skill development. Repeating workouts allows members to refine their technique, make adjustments, and build confidence in movements. Rather than constantly having to learn new exercises, they get a chance to truly practice and improve.
- Better weight selection. After going through a workout once, members gain a clearer understanding of what weight is appropriate for them. Instead of guessing, they come into the second week with a plan—knowing exactly where they can push themselves and where they need to be smart about their choices.
- A built-in progress check. The second time around, members have a clear goal: improve just a little. That might mean completing more reps, lifting slightly heavier, or moving with better control. These small wins add up over time and give members measurable progress without feeling overwhelmed.
By focusing on incremental improvements instead of constant novelty, we’re helping members build real, lasting progress. Over six months, a year, or even 18 months, these small, steady gains compound into significant increases in strength, endurance, and overall performance.
The Bigger Picture
Each of these changes—eliminating for-time workouts, removing prescribed weights, and implementing a two-week rotation—was made with the same philosophy in mind: training should be effective, safe, and sustainable.
At Penance Gym, we’re not interested in quick fixes or short-term progress that comes at the cost of your long-term health. We’re here to help you build strength and capacity for life—not just for the gym.
If you’re tired of fitness that feels like a grind, if you’ve been burned out by workouts that push intensity over quality, or if you’re looking for a place where you can train smarter, not just harder, Penance Gym is for you.