Frequently asked

questions

general information

  • 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 a number on the scale. 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.

  • 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.

    Personal training clients with full-priced packages of 4, 8 or 12 and semi-private clients who have active monthly subscriptions 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.

  • 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.

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

  • 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

personal training questions

  • You will receive an intake form via email immediately after purchase - this is how you book your sessions. If you do not see it - please check your spam folder!

    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 1 week in advance.

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

    You can read more about the new client intro package here.

  • Please reach out to your trainer directly via email or text to schedule another session or reschedule an existing session.

    If you need immediate assistance, please text the studio at 415-508-7731

  • We strongly recommend booking the same recurring time each week for personal training. This guarantees your spot and allows your coach to plan and deliver consistent training.

    For clients with rotating schedules (such as nurses or shift workers), we do our best to accommodate changes when space allows. We ask for flexibility and advance communication, as these schedules require more coordination and availability is limited. Please note this in your intake form so we can match you with a coach who can accommodate a varied schedule.

  • We require 24 hours notice prior to the start of the session. If you need to cancel or reschedule your session - please reach out to your assigned coach via email or text!

    Failure to cancel before the 24-hour window will result in forfeiture of the session.

  • Iron and Mettle believes a gym should be a fun and safe environment for people of all levels, abilities, and ages. Our experienced coaches have collectively taught over 2,000 women how to lift weights, so you absolutely do not need to be nervous for your first session!

    Your 50-minute session will begin with a focus on breathing techniques and core work which are fundamental aspects of strength training. You'll then progress to working on individual movement patterns like the back squat, bench press and deadlift. Our coaches will ensure that the pace of the session aligns with your comfort level and current abilities. Remember, this is not an exam or an assessment. Our aim is to provide you with an educational experience that empowers you to get strong and learn more about your body!

  • Our studio can get extremely busy during peak hours, so please arrive no earlier than 10 minutes before the start of your session. We have a seating area in the front where you can wait for your trainer. Our studio provides towels, mats, and filtered water so the only thing you’ll need is a water bottle!

  • No. We match you with a trainer based on your intake form, goals, experience level and scheduling availability.

    If you would like to request a specific trainer or switch trainers at a later time, you are welcome to let us know. While we do our best to accommodate requests when possible, trainer availability and scheduling constraints mean this is not guaranteed.

  • Wear anything you feel comfortable moving and get sweaty in!

    As our clients become stronger they find traditional running shoes or comfy/cushy shoes are not ideal for lifting. We highly recommend weight lifting shoes such as Nike Metcons, Converse Chucks, any style of Vans, or Reebok Nanos.

  • Yes! If you want to bring a friend or spouse to a session you can purchase a duo/partner package of sessions OR pay an additional $50 fee to add them to your 1:1 session!

    We also can pair you with an existing client (pending availability) for a shared 2:1 session, which reduces the rate to $90 per person per session. You can ask your trainer if she has any clients looking for a training buddy at your next session if you are interested in this option!

  • 4 and 8 session packages expire 90 days from date or purchase. 12 session packages expire 120 days from date of purchase. We offer a one-time extension if you need one!

  • We do not offer refunds on unused sessions but they are fully transferrable before the expiration date.

  • We recommend starting with 1 or 2 sessions per week. Consistency is the number one driver of results - so getting into the gym regularly every week is more important than frequency of sessions.

  • 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.

semi-private class questions

  • The only classes with availability are our pre and postnatal classes. Our regular semi-private group program is currently full. We maintain capped class sizes to ensure high-quality coaching. You can join our waitlist here and we will reach out as space becomes available.

    To find out more about our pre/postnatal classes please email us here

  • When we are accepting new semi-private clients, all new clients must first complete our 3 personal training intro sessions or schedule a test-out. Class registration and memberships are available only after you have demonstrated safe technique in the barbell bench press, back squat, and deadlift.

    For more information on our intro sessions, please click here

  • Our semi-private group classes open for reservations on Sundays at 11AM! So this Sunday, you'll be able to sign up for ALL of next week's sessions! You will not be able to see any classes on the calendar until they are open for reservation. Once classes drop, you can sign up at any time! (Even right before the start of the class) To get an idea of our weekly schedule, look at the current week’s classes.

  • Our 50-minute semi-private sessions follow a similar format and are broken down into 4 parts:

    Part 1 - Dynamic warm up: The first few minutes of each class is an active warm up designed to mobilize your joints and prepare your body for the workout of the day

    Part 2 - Main Strength Block: This is where you will work on a main barbell lift - either the bench press, back squat, or deadlift variation. We’ll make sure you’re performing movements with proper form so you can stay safe while you get stronger!

    Part 3 - Accessory Block: This section of class will be a circuit of 2-4 movements that focus on single limb, core, and stabilization movements. We use kettlebells, dumbbells, cable machines, bands, and medballs!

    Part 4 - Skills and Conditioning Block: This section of class takes about 10 minutes and involves body weight movements and oftentimes one of our cardio machines like the bike or rower! You will practice movements like push ups and pull ups, you will get sweaty and leave feeling accomplished for the day!

  • Waitlist notifications are sent via text and email to all waitlisted clients simultaneously. Spots are filled on a first-come, first-served basis by clicking on the link included in the text or email.

  • We recommend starting with 1 to 3 sessions per week. The average number of sessions for semi-private members is 2 per week. Data shows strength training for 30 mins 2x per week is enough to make meaningful adaptations to bone density and muscular gains.

    We also know consistency is the number one driver of results - so getting into the gym regularly every week is more important than frequency of sessions.

  • Yes! If you are going to be traveling, you have two options:

    1) You may use up extra sessions the week before and/or after you travel, so if you typically come 2x a week - you can come three times per week leading up to your trip.

    2) We can place your membership on hold! Holds can be made for any duration longer than 2 days. A membership hold changes your renewal date, giving you extra time to use your sessions.

    Please note we do NOT do retroactive holds and cannot make any exceptions to this policy so you must let us know to hold your sessions before you plan to be out of town! Your sessions will otherwise expire after 4 weeks and we can not reinstate them after they expire.

  • Our single session and 5-packs are valid for 90 days from date or purchase. 10-packs are valid for 6 months. We offer a one-time extension if you need one!

  • If you have prior experience with the barbell bench press, deadlift and back squat - please email us at info@ironandmettlefitness.com as you can complete a test-out session where you will need to demonstrate competency in the main lifts.

    For the safety and comfort of our members - we require that all new clients without formal barbell training experience start with our 3 intro sessions.

  • All auto-pay memberships renew every 4 weeks from the date of purchase. If you do not use all of your sessions within the 4 week time period, up to 3 sessions will roll over to your next renewal.

    Please note: You can place a hold on your membership at any time - which gives you extra time to use your sessions in the event of travel or illness. Holds can be made proactively, not retroactively. If you do not inform us you need a hold, we cannot go back and add it after the membership renewal. Holds are offered for any duration longer than 2 days for any reason. During the hold period, you will not be able to book sessions and your sessions will not expire.

  • If you cannot attend a session, please cancel your reservation 24 hours prior to class start time. There are no exceptions to this policy.

    CANCEL PRIOR to 24-hour deadline = You will receive your class credit back.

    CANCEL AFTER the 24-hour deadline  = Class credit will be forfeited.

  • Memberships must be cancelled via email info@ironandmettlefitness.com

    You can cancel your auto-pay membership at any time as long as you notify us at least 2 days before your next bill renewal date. You can find this date on your Bookee account. All subscriptions (2x or 3x per week) are auto-renew and auto-pay until cancelled. We do not offer refunds on memberships once they are renewed, so please cancel before the cut-off window.

  • Absolutely. The barbell is a core part of our training because it’s both safer and easier to load progressively than dumbbells alone. At Iron and Mettle, we’re committed to real strength training, and the barbell is essential to building that foundation.