Universal Strength & Conditioning
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Coached outdoor training · The Gap

Strength training that works around real life.

Purposeful training, in a positive environment.

USC is a coached outdoor group training gym in The Gap. Structured enough to get you real results, personal enough that you're never just a number — whether you're starting fresh, coming back, or training around a niggle.

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A coached session at USC
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Coaching in The Gap for nearly 10 years · A supportive community since 2022
★★★★★

"I started two years ago with my first step back into fitness post-kids. I was always too nervous to try the classic gym exercises, but the team makes fitness accessible to anyone, at any level."

— Mirna S.
★★★★★

"I've been welcomed back since a procedure and I feel very supported, with an adjusted program to fit my current ability. They cater for everyone — young, super fit, not so fit, elderly."

— Cecilia W.
★★★★★

"Zac and the team helped me rediscover my training mojo. The programming keeps everyone's strength and fitness improving, the community means there's something for everyone, and lifting outdoors as the sun rises is an amazing way to start the day."

— Dan G.
What would you like to do next?

Not sure where to start? Pick whatever suits you.

Start here

Book a free consult

A relaxed chat with a coach to understand your goals, answer your questions, and work out the best way in for you. No hard sell, no commitment.

Book a consult

Learn more

New to this, or just want to understand how USC works? Have a read through the common questions.

Read the FAQs

Request a trial

Trained before and just want to feel a session for yourself? Tell us what you'd like to try.

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Ask us a question

Got something specific on your mind? Ask away — no question's too small.

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Learn more

The questions people actually ask.

Getting oriented
What is strength and conditioning?
In plain terms: training that makes you stronger, fitter and more capable — for sport, for lifting your kids, for feeling good day to day. It's structured, progressive and properly coached, built around good movement first. Not bodybuilding, not a punishing bootcamp. Just training that works.
What actually happens in a session?
Every session is coached from start to finish and scaled to you. We run a mix across the week — some are strength days, some are conditioning, and some bring both together — so it's structured and varied rather than the same thing every time (the timetable below shows what's on each day). Sessions run around 45–60 minutes. And we really emphasise the coaching side of group training: we run two coaches on the floor, so you get real eyes on how you're moving. It stays personal, even in a group.
Is this for me?
If you've started and stopped before, felt out of place in a big gym, worried about getting injured, or reckon you're "not fit enough to start yet" — this is exactly who USC is built for. You don't need to get fit before you come; helping with that is our job. We meet you where you are and coach you from there.
I've trained before / I've never trained — does it matter?
Not at all — the coaching flexes to you either way. If you're brand new, everything is scaled and you're never thrown in the deep end. If you've trained for years, you'll be pushed properly, with progression and standards rather than hand-holding. Same coaches, same room, adjusted to where you're at. If you'd like a supported on-ramp, our 4 Week Foundations option is there for those who want it.
Your body
What if I've got an injury or a niggle?
This is one of the things we do best. We adapt training around injuries rather than telling you to sit on the sidelines — because for us, rehab is training with intent. Book a consult first so we understand what's going on, and we'll make sure your training works with your body, not against it.
Can I train postpartum?
Yes — and plenty of our members have. We'll tailor things to where you're at, at a pace that's right for you, with no pressure and no judgement. A consult is the best starting point so we can build the right plan around you.
The practical stuff
Where are you based?
We're an outdoor gym in The Gap. Training in the fresh air is part of what makes USC feel different — open space, good people, and none of the mirror-lined intimidation of an indoor gym. 200 Settlement Road, The Gap, Brisbane 4061. Parking available on site.
What do I need to bring?
Just comfortable training gear, a water bottle, and yourself — we've got everything else. If the weather looks iffy, a light layer never hurts. [Confirm anything specific — towel, own mat?]
What if the weather's bad?
We're an outdoor gym, but we're well set up for it — an undercover area, shade sails and marquees to keep the sun off and the rain out. We like to train whatever the day's doing, though we know that's not the same for everyone, so we'll always let you know if anything's changing.
Am I locked into a contract?
No lock-in contracts. We'd rather you stay because USC works for you, not because you're stuck. Life happens — you can pause or adjust when you need to. That's part of how we do things.
What's your timetable?
It's just below — sessions across the week, mornings and evenings, so there's room to train around work and family. Each day is marked strength, conditioning, or both.
Getting started
How do I get started?
The easiest first step is a free consult — a relaxed chat with a coach to understand your goals, answer your questions, and find the best plan for you. If you've trained before and just want to feel a session, you can request a trial too — though we usually suggest a quick consult first, so your first session is actually built around you.
The timetable

A session most times of day.

Each day has a focus — strength, conditioning, or both together.

MonStrength
5:00am5:45am6:30am9:00am4:15pm Youth5:30pm6:15pm7:00pm Boxing
TueConditioning
5:00am5:45am6:30am5:30pm
WedStrength & Cond.
5:00am5:45am6:30am9:00am5:00pm Pilates5:30pm6:30pm Boxing
ThuStrength
5:00am5:15am Run Club5:45am6:30am4:15pm Youth5:30pm6:15pm
FriConditioning
5:00am5:45am6:30am9:00am
SatStrength & Cond.
6:00am Pilates6:30am7:30am

Run Club Thursdays 5:15am · Youth Monday & Thursday 4:15pm · Find out more about Youth

Memberships

Simple plans. No lock-in.

Most people go straight into a weekly plan that fits their week. Prefer a supported run-in first? The 4 Week Foundations intro offer is there for those it suits. We'll help you pick at your consult — no pressure.

Part Time

$40 / week

A steady, coached dose of USC each week — simple, consistent and flexible.

  • Up to 2 coached classes / week
  • In-house rehab support
  • Movement & lifestyle assessment
Coach's Pick

Unlimited

$65 / week

Full access and the freedom to train around your body, schedule and goals.

  • Unlimited coached classes
  • In-house rehab support
  • Ongoing movement & lifestyle reviews

Limited

$50 / week

A reliable rhythm with enough flexibility to stay consistent week to week.

  • Up to 3 coached classes / week
  • In-house rehab support
  • Movement & lifestyle assessment

4 Week Foundations — INTRO OFFER

$250

Fast-track your run-in to feeling confident and enjoying training at USC. Valid 4 weeks.

  • Unlimited coached classes
  • One-on-one coaching support
  • Comprehensive initial consultation

10 Class Pass

$275

Ten classes at your own pace — good for flexible weeks. Valid 12 weeks.

  • Any 10 coached classes
  • Initial consultation & goal-setting
  • 12-week expiry

No lock-in contracts on weekly plans — pause or adjust when life needs it. Not sure which suits you? We'll find the right fit together at your consult.

Ask us a question

No question's too small. Pop your details in and we'll get back to you the way you prefer.

Request a trial

We'd love to have you. One honest heads-up first: we don't hand out trials to just anyone, and that's on purpose. If you've got any niggles, injuries, pains or specific goals, we'd genuinely recommend starting with a free consult instead — it means your first session is built around you. You can absolutely still do a trial after a consult.

We'll be in touch to confirm whether we can book you in.