Since opening in 2019, Iron and Mettle has taught over 2,000 clients how to lift weights and was the first women’s strength training gym to open in San Francisco.

We use a science-backed progressive overload strength training model that utilizes equipment such as barbells, dumbbells, kettlebells, cable machines, and bodyweight movements. Progressive overload is the only proven way to build muscle, improve bone density, avoid injuries and build long-term strength.

Iron and Mettle does not have any mirrors, scales, or body measurement tools on our gym floor. We do not take before/after photos of our clients. We care that you leave our four walls feeling better than when you came in.

Iron and Mettle is built on the belief that health is so much more than just aesthetics. Exercise and nutrition can be things we do - not because we hate our bodies - but because we appreciate our bodies and taking care of them makes us feel good!

The fitness industry profits big off fear-based selling: don’t eat that, don’t do that, you aren’t doing enough - and we are here to encourage everyone to start demanding more from their gyms and from their coaches.

Progressive overload is the foundation of Iron and Mettle’s programs. It’s a scientifically proven way to build strength and muscle and it’s been the standard in exercise science for decades.

Regardless if you’re in personal training or taking one of our semi-private classes, your workouts are designed to help you get stronger, not just work hard in the moment.

That looks like:

• Gradually increasing weight across training blocks

• Cycling volume and intensity to avoid burnout, injuries and plateaus

• Teaching and helping you track reps, sets and RPE (rate of perceived exertion)

• Introducing new variations at the right time to keep progress moving

We structure this through a bigger-picture training approach. Across the year, our programming is organized into phases (also called mesocycles) that each have a specific goal, like endurance, hypertrophy, power, or max strength. Within those phases, we run 4 - 8 week strength cycles that build on each other so you’re always progressing with intention.

We will never throw random movements at you for the sake of variety. We push, pull, hinge, squat, lunge and carry each day so you can build a foundation of strength that actually improves over time.

This is especially important for clients navigating postpartum recovery, perimenopause, aging, or returning to fitness after time away. A consistent, well-structured plan allows you to train safely, use your time efficiently, and see measurable progress.

→ Want a deeper breakdown? Read our full guide on progressive overload here

We love teaching people how to lift!!

If you’re hoping to hop into one of our semi-private group classes we require all new members to start with our 3-session personal training intro offer 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 all 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.

We have trained hundreds of beginners who had never before touched a barbell. Strength training is for people of all ages, fitness levels, shapes and sizes. In fact, strength training is even more important as we age. It is proven to increase quality of life, independence and healthy aging.

No matter your age or experience - we can teach you how to find a variation of each lift that works for your specific body. We take into account your anthropometry, mobility, injury history, and starting point. We will meet you where you're at.

Our oldest client is in her 80's and she can bench 55lbs, deadlift 85lbs, and press a 35lb barbell overhead. She had never strength trained in her entire life until she found our studio.

Yes! We LOVE helping our pre and postnatal clients get strong and stay strong!

If you’ve been cleared by your doctor for exercise, please include this information in your intake form after purchase and we will get you paired with a trainer who specializes in training pregnant or postnatal clients.

We also have a pre and postnatal class on Tuesdays and Thursdays at 4PM!

You are in good hands! As long as you’ve been cleared by your doctor to exercise, your coach will 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, hypermobility, and cancer.

We do not offer open gym only memberships to the public.

Semi-private clients who have active auto-renewal monthly subscriptions and personal training clients with full-priced packages of 4, 8 or 12 attending at least once per week can attend open gym sessions during the evenings and weekends at no additional cost.

Please email us at info@ironandmettlefitness.com to add open gym to your existing membership! You have to agree to the policies and then you will be issued a door code for access.

If you work out to manage or prevent a medical condition (like diabetes, high blood pressure, low bone density, back pain, stress, and more), you may qualify to use your pre-tax HSA or FSA funds for memberships, semi-private classes, or personal training. You can find more information here

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

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.

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 be aware that three 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!

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.

While our studio is focused on the unique needs of women, such as training considerations during the menstrual cycle, pregnancy, postpartum, and menopause, we welcome people of all genders.

It’s important to us that Iron and Mettle remains a safe and inclusive space for everyone, so we ask that all clients, regardless of gender, treat each other with respect. Also, our male clients should accept that most of the women in our gym will most likely be stronger than they are.

Yes!

You can purchase a virtual gift card here

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