Why Women Need Coaches Who Understand Their Bodies
Most fitness programs are built for the general population - people who are generally fit, without injuries, not going through any life changes.
For most people, that’s totally fine! However, these programs often leave clients left to figure out how to “make it work” around hormone changes, pregnancy, energy dips, joint pain, pelvic floor symptoms, or postpartum fatigue.
That shouldn’t be the client’s job.
At Iron and Mettle, we train and take all of these things into account. We don’t expect your body to conform to a one-size-fits-all program. We write training that adapts to your life, your phase, and your physiology, because real strength starts with real understanding and nuance.
Most Fitness Programs Ignore the Realities of Female Physiology
If you’ve ever tried a group class where no one mentioned how to modify around your cycle, pregnancy, or recovery… you’re not alone.
If you’ve been told to “just do what you can” without actual guidance… we see you.
If you’ve skipped workouts because your joints felt unstable, your core didn’t feel connected, or your energy was completely flat… we’ve coached clients through the same thing.
Women move through distinct physical phases that require different strategies. Ignoring those differences doesn’t make them go away - it just increases the risk of injury, burnout, and frustration.
Strength Training Isn’t One-Size-Fits-All
You can’t train the same way at 25, 35, and 55 and expect the same results; or the same recovery.
Let’s break down what smart, woman-centered strength training looks like across key phases of life:
Pre + Postnatal
Pregnancy and postpartum require more than just “listening to your body.” Strength training during these phases should focus on:
Core and pelvic floor function
Managing intra-abdominal pressure
Breathing mechanics and posture
Reducing load when needed, but maintaining muscle
Adjusting intensity based on fatigue, feeding schedules, and sleep
We don’t skip the hard stuff when you’re pregnant; we just coach it differently. Women don’t need to be fragile during pregnancy or early postpartum. They need to be supported.
Perimenopause and Menopause
This stage often comes with joint pain, brain fog, muscle loss, and decreased bone density. Most women also notice that the workouts they used to do just don’t hit the same anymore.
Here’s what works:
Prioritizing heavy compound lifts for muscle and bone preservation
Lower-impact conditioning to reduce stress load while also strategically adding intervals when necessary
Figuring out how to do impactful exercise that improves bone density
Emphasizing recovery and sleep hygiene
Modifying intensity based on hormone fluctuations, not motivation
Our strength training programs help women thrive through this transition, not just survive it.
Midlife + Beyond
Women in their 40s, 50s, and 60s often balance careers, caregiving, and aging parents all while navigating big changes in their own health.
The right training approach supports:
Joint health and mobility
Functional strength (carrying, squatting, moving with control)
Fall prevention through balance and unilateral work
Strength without inflammation or hormonal disruption
Your workouts should help you handle your life and not drain you.
What Women Actually Need From Their Coaches
Coaching women isn’t about swapping in lighter weights and adding glute bridges. It’s about understanding what questions to ask and what patterns to watch for.
At Iron and Mettle, we ask:
How’s your energy this week?
Where are you in your cycle?
How did that feel in your hips, knees, or pelvic floor?
Are you sleeping? Managing stress?
We assess how your body moves and not just how it looks. And we modify your program with you, not for you. That’s the difference between someone who writes workouts and someone who coaches.
You shouldn’t have to be the expert on your own body just to feel safe in a gym. You need someone who sees what’s happening, adjusts your training in real time, and helps you build strength that actually feels good.
Why Iron and Mettle Coaches Train Women Differently
We don’t just “accept all levels” - we design our entire training model around the real-world needs of women. That means:
Every new client starts with 3 personal training sessions to assess form, injury history, and current phase of life
Coaches trained in pelvic floor basics, regressions for joint pain, and hormonal considerations
Structured strength cycles that account for fatigue, recovery, and adaptation
Space to modify based on how you feel, not a rigid workout
Our semi-private and personal training format allows for coaching that’s precise, personal, and progressive. You’re not just another body in the room. You’re an athlete with a plan.
How Your Life Phase Should Shape Your Program
We train women from their 20s through their 90s and while the goal is always strength, the strategy evolves.
Pregnancy
Focus on breathing and intra-abdominal pressure
Prioritize pelvic floor support and posture
Reduce load and impact as needed
Emphasize stability over speed
Control overall RPE and RIR to still build strength
Early Postpartum
Rebuild core and pelvic control gradually
Modify based on fatigue and sleep
Reintroduce strength training progressively
Monitor for symptoms like coning, leaking, or instability
Perimenopause
Incorporate heavy strength work and impactful movement to support bone density
Address joint health and mobility
Prioritize recovery and sleep quality
Adjust training intensity based on energy and cycle fluctuations
Menopause
Emphasize muscle preservation with progressive resistance
Use lower-impact conditioning for joint comfort while maintaining intensity
Support balance and coordination
Allow longer recovery windows when needed
Midlife and Beyond
Train for functional strength and independence
Improve balance and fall prevention
Reinforce joint stability and control
Maintain muscle and mobility for daily life
Why It Matters: The Wrong Coach Can Set You Back
This isn’t about shaming other gyms. It’s about telling the truth: a coach who doesn’t understand how your body works can slow your progress, ignore warning signs, or push you in the wrong direction.
The right coach asks the right questions, listens to your body’s cues, and builds training that supports your version of strength. Not just the one-size-fits-all plan.
You don’t need to be younger, leaner, or less tired to start. You just need a coach who knows how to work with the body you have today.
Final Thoughts: Train With Someone Who Sees You
At Iron and Mettle, we believe strength training is about more than reps and weight. It’s about being seen, supported, and coached in a way that respects your whole self.
Whether you’re newly postpartum, navigating perimenopause, or starting strength training in your 60s, we’ll meet you where you are and move forward together.
If you’re looking for personal training for women in San Francisco that actually accounts for your body, your hormones, and your goals, we’d love to meet you.
Our 3-session intro process ensures we get to know you before anything else. From there, you’ll move into a semi-private or personal training program that’s built to support your strength through every phase of life.