Strength training has long been one of the most effective ways to improve physical performance, build resilience and support long-term health. Yet for many gym-goers, navigating the gym floor, deciding what exercises to do and knowing whether they’re training at the right intensity can often feel overwhelming.

Third Space’s new Strength class has been designed to remove that uncertainty. Led by expert coaches and built around a carefully structured 12-week progression, the class offers members a clear roadmap to becoming stronger, moving better and performing at their best.

We speak to Master Trainer Will Pate, to shed more light on our new Strength class.

What makes this Strength & Conditioning class different from a traditional gym workout?

Unlike a traditional gym session, where you’re responsible for planning your own workouts, this class follows a progressive 12-week programme designed around the seven prime gym lifts.

“We’ve removed decision fatigue by programming all the sets, reps and progression for you,” says Will. “Members know they’re training with the right structure and intensity while learning how to complement the main lifts with accessory exercises.”

The programme also introduces power training and potentiation, two key components of athletic performance that are often missed in conventional strength programmes.

Who is the class designed for?

Everyone.

Whether you’re stepping onto the gym floor for the first time or have years of training experience, coaches tailor the session to your ability and goals.

“Our coaches have the tools to meet every member where they are and challenge them appropriately in a safe, supportive environment.”

What can members expect from a typical session?

Each session follows a clear structure:

  • Mobility warm-up to prepare the body and improve movement quality.
  • Potentiation work, including jumps, bounds or slam balls to prime the nervous system for lifting.
  • Main lift block, where members focus on the key strength exercise of the day.
  • Accessory training to improve joint health, movement quality and overall strength.
  • Pump finisher for a final challenge and endorphin boost.

Every week builds progressively, helping members gain confidence and improve performance over time.

Is the class suitable for beginners?

Absolutely.

The class is designed to be accessible to all levels, with coaches providing progressions, regressions and technical support throughout each session.

What results can members expect?

With consistent attendance, members can expect to feel and see progress.

“They’ll notice the weights increasing on the bar and cable stack, feel stronger in everyday life and move with greater freedom,” says Will.

Beyond building muscle, what are the benefits of strength training?

The benefits extend far beyond aesthetics. Regular strength training has been shown to:

  • Improve bone density and support bone health
  • Increase overall strength and force production
  • Enhance joint stability and function
  • Improve metabolic and cardiovascular health
  • Support healthier body composition
  • Promote healthy ageing and independence
  • Improve sleep quality
  • Support cognitive function
  • Increase resilience to injury

Why is strength training so important for long-term health?

Strength naturally declines with age if it isn’t trained. Maintaining muscle mass, strength and power is one of the best ways to preserve mobility, independence and quality of life as we get older.

Strength training isn’t just about what you can lift today,” says Will. “It’s about building a body that stays capable and resilient for years to come.”