Master trainer of strength and conditioning for group exercise at Third Space, Will Pate, on why he’ll always recommend resistance exercises
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“Regardless of your favourite way to train, the one thing nobody disagrees on is the importance of strength and conditioning work,” said Will Pate.
“There are just so many benefits. People want to move their bodies and feel strong.
“It’s the reason I’ll always recommend strength work whatever level you’re at and whatever your reason for training.”
There’s a real note of excitement in Will’s voice as we’re talking – a sense that his area of expertise, as Third Space’s master trainer of strength and conditioning for group exercise, is deservedly having its moment.
“There’s such demand for it,” he said. “We know what’s being used in our gyms and it’s the squat racks and cable machines.
“I think it’s because people recognise the benefits and they know it’s not about becoming a body builder.
“It’s about functionality and longevity. It’s all about the bigger picture.
“Personally, I don’t train for aesthetics, but so that my body feels good.
“As I get older, that will still be the case.
“In the past there was this idea that, particularly for women, training with weights would make you bulky.
“That’s obviously not the case and if you look at what women are searching for online, strong is now a more popular search than skinny.
“I think there’s a greater appreciation that everyone’s on their own journey and will have their own goals.
“More and more, our members are focused on how they are looking after themselves to stay strong and injury free.”
two clubs, one membership
Third Space offers access to its Canary Wharf and Wood Wharf clubs under a single membership package, both offering an extensive array of equipment for resistance training.
Members can also take advantage of a packed timetable of classes designed to help them take their first steps into weightlifting, hone their skills or challenge themselves.
“Whatever people’s goals are, we want to give them the building blocks to achieve them,” said Will.
“For example, we now run our Lift classes on four-week cycles so that there’s progression built in for people who are going regularly.
“We’re always encouraging people to challenge themselves with the weight they are working with when it’s safe to do so.
“We also offer smaller classes such as Yard Weightlifting, which is up to 10 people.
“It’s inspired by Olympic Weightlifting to help people learn the correct techniques for the clean and jerk and the snatch.
“These classes run in six-week cycles and are in smaller groups to make sure we’re delivering the right standard of training in a completely safe way.
“These are complex movements. You’re moving from the floor to overhead in less than a second, so you have to be able to break that down, to understand the challenge that each member is facing.
“Having a small group allows you to do that.
“One of the challenges I have managing our group exercise coaches is making sure that, whatever class they’re teaching, members are getting the right advice, encouragement and correction when they need it.
“It’s our job to ensure they feel that they’re making progress.
“Whatever level someone is at, we can help move them forward.
“In the same class I might have someone who’s qualified for a weightlifting championship and someone else who has never touched a barbell before.
“We always want people to feel that they’re learning, that they can go away and practise the skills and enjoy training.
“It doesn’t matter what level you’re at, skills are always coachable.
“Members are still coming to classes for a reason and, for everyone, it’s up to us to understand what that is and help them get what they need.”
a wealth of facilities
Both Canary Wharf and Wood Wharf have extensive resistance training areas which are constantly assessed to ensure members have all the equipment they could want.
Will himself is passionate about curating classes to help members get the most out of the club whether that’s alone or in a group setting.
Football obsessed as a kid, he had an ambition to become a PE teacher before moving to London and embarking on a career in the fitness industry.
Initially working with Gymbox, he made the switch to Third Space alongside fellow master trainer Clare Walters and has spent the last eight years honing his skills.
“I did do some internships with some lively groups of kids when I was at university and decided it would be easier to teach adults,” he said.
“It was never the plan to take this path but I’m so grateful because I really love it.
“I always call our Canary Wharf club the mothership because it’s so extensive.
“If you can’t find a way to train that you enjoy here, then I don’t think it exists.
“I look after all the strength and conditioning classes in our studios and one of the other big assets we have is The Yard, which was inspired by the boom of crossfit-style training.
“In there you’re looking at weightlifting, lots of platforms followed by gymnastic work and the callisthenic crowd.
“I always say that if you’re looking to get stronger, Canary Wharf has everything you could want.
“Yard Strong is a really fun class we offer.
“Born of the popularity of strongman events, it offers people the chance to do lots of things they might not normally try.
“People find it really enjoyable, but it’s also carefully put together.
“We base it around primary lifts and supplementary lifts to ensure the training is effective.
“That’s so important because seeing the benefits and when they click for a member is just great.
“Our bodies weren’t designed to sit the way so many people do – I think more are aware of that now and we’re giving them action they can take to address it.”
key details: Third Space
Third Space The Wharf membership includes full access to its Wood Wharf and Canary Wharf clubs and costs £257 per month plus a £100 joining fee.
This covers full access to both sites and all classes on the timetable.
Find our more about joining here
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