What if i’m new to strength training?

We love teaching people how to lift!!

If you’re hoping to hop into one of our semi-private group classes and have never trained with a barbell - we recommend starting with our 3-session personal training package to help get you more comfortable and acquainted with the barbell bench press, deadlift, and squat! We offer these 3 sessions at a discounted rate of $100/session and it’s how most clients get started with us.

Many of our members did not have any strength training experience before joining. Our Athletic Progression Map allows us to modify and adapt any workout to meet the needs of the individual. Your coach is well-equipped to handle all levels and abilities.

do you train beginners?

What should I expect during my first session?

Iron and Mettle cares most about creating a comfortable and safe environment for everyone. Our experienced coaches have collectively taught over 1,000 women how to lift weights, so you absolutely do not need to be nervous for your first session.

The session will begin with a focus on breathing techniques and core work which are fundamental aspects of strength training. You'll then progress to moving some weights, tailored to your individual starting point (we've trained hundreds of women who have never touched a barbell before as well as hundreds of advanced athletes!) Our coaches will ensure that the pace of the session aligns with your comfort level, allowing you to learn at a speed that feels right for you! Remember, this is not an exam or an assessment. Our goal is to provide you with an educational experience that empowers you to develop more strength and confidence in your fitness journey!

Are men allowed to train at Iron + Mettle?

Many of our members do 2:1 couples sessions with their partners. We also train individuals who identify as men in a 1:1 personal training setting as well!

We do ask that those who identify as men not attend our semi-private sessions.

It is important that our studio is a safe space for all.

What if I have an existing injury?

You are in good hands! As long as you’ve been cleared by your doctor to exercise, give your coach a heads-up before class and she’ll be able to accommodate you! All of our trainers have extensive experience and knowledge working with various injuries - from shoulders, back, hips, knees and ankles - to medical trauma and cancer.

How do i sign up for a semi-private session?

Semi-private classes open up for registration at 11AM on Sundays for the following week. That means this Sunday at 11AM you can sign up for classes next week! Our peak hours (7AM/510PM) go quick - but if you’re flexible on timing usually there’s plenty of room left!

how do I book a 1:1 session?

We use email forms to connect you with a coach to schedule your sessions. Please check your email after your purchase as you should have received a brief intake form. After we receive your responses, we'll connect you with one of our strength coaches based on your requested availability and preferences. Typically, it takes about 5-7 days after purchase to get into the studio for your first session, as our coaches plan their schedules about a week in advance.

Please email info@ironandmettlefitness.com if you need any help or do not receive the email!

You can purchase a new client intro package here.

Do you offer open gym memberships?

No. We do not offer open gym only memberships at this time. Semi-private clients who have active monthly subscriptions and personal training clients can attend open gym sessions during the evenings and weekends at no additional cost. Please email us to add it to your membership!

will my monthly class credits expire?

Our 5-packs expire 3 months from the date of purchase. If you need an extension - just email us! Our 5-packs offer the most flexibility when booking sessions!

For monthly memberships, we are always happy to hold your sessions in the event of travel, illness, and other life changes. Please let us know ahead of your renewal date or intended absence so we can add the extension to your account! If you do not let us know to hold your sessions - they will not automatically roll over to the next month and will expire upon your renewal. We are unable to place a retroactive hold on your sessions.

How many times per week should i train?

We recommend starting with 1 or 2 sessions per week. You may find it takes awhile for your body to get used to our progressive strength training approach - and you may find yourself more sore than usual for the first couple of weeks! Once you are recovering more quickly - 3 sessions per week is the best way to make the most progress!

is there parking?

There is non-metered street parking on Jersey and Chattanooga and the residential streets surrounding the gym. There is metered parking on 24th St. We are also 5 blocks or so away from the 24th Street/Mission Bart station.

do i have to wear a mask?

As per the City of San Francisco, masks are optional inside our studio.

Do you offer cardio or HIIT?

Yes! All of our semi-private sessions incorporate cardiovascular training daily. We use various methods such as: HIIT, circuit training, cardiac output methods, high intensity resistance training, power output training, etc.

is there an age limit to strength training?

Absolutely not! In fact, as we age - strength training becomes even more important to maintain our bone density and quality of life! We have trained women of all ages. Our most elder member is over 70 years of age and can squat over 85lbs and press over 55lbs!

What if I need to cancel my session?

We have a 12-hour cancellation policy for our semi-private sessions. You can do so via the zenplanner app or website up to 12 hours before the start of the class with no penalty!

Cancellations within 12 hours of the start of class will result in a forfeiture of that session, pending any extenuating circumstances.

If you need to cancel a 1:1 personal training session - feel free to text your trainer directly and let her know! We do ask that you cancel within 24 hours for 1:1 sessions pending any extenuating circumstances.

Do you allow dogs in the studio? What about children?

We love dogs! However, for their own safety and the safety of our members - we ask that you leave your pup at home while you’re at the studio.

Please also be aware that two of our coaches bring their pups to work so there may be a dog in the studio at times!

Children are welcome in our studio and can hang out in our seating area or watch - but we do ask that they do not participate in class or use the equipment (for their own safety.) If you want to train with your child we do offer 2:1 training sessions OR 1:1 youth sessions!

Why doesn’t your gym have any scales?

Iron + Mettle believes that weight-loss can absolutely be a by-product of taking better care of ourselves - however - it is not the only deciding factor of health. We’ve found that many times the scale starts to dictate our self-worth. Mindset and emotional health are equally important to us and leaving the scales out of the gym helps us to focus on more important things.

Do you have showers/towel service?

We do not have a shower but we do provide towels and filtered water! Please remember to bring a water bottle to class!

What’s up with all the flowers?

We believe flowers represent self-love, self-care, resiliency, and growth. We also believe strength training represents those same things!

What if I need to cancel my membership?

Our memberships have no contracts - but they do auto-renew monthly. Please email info@ironandmettlefitness.com at anytime to cancel your auto-renew.

What does mettle mean?

Met·tle /ˈmedl/ noun

a person's ability to cope well with difficulties or to face a demanding situation in a spirited and resilient way. The courage to carry on.

Our goal is to increase your mettle both inside and outside of the gym.