Our 1st Annual Squat Competition at FITNESS SF Transbay showed how a simple movement can unite a city. By turning a Saturday into a shared challenge, the event created an electric atmosphere that strengthened member loyalty, attracted new faces, and showcased why community-first gyms stand out.
At FITNESS SF, we talk about progressive overload, VO₂ max, strength adaptation, and recovery. This discussion is based on a 2023 systematic review examining how iron levels influence physical performance in athletes.
Aging changes the body — but decline is not inevitable.
When most people think about sleep, they think about energy. They think about not feeling tired at work, having enough motivation to exercise, or avoiding that mid-afternoon crash. But modern neuroscience shows us something much more important: sleep is not just about feeling rested. It is one of the most powerful tools we have for protecting the long-term health of our brains.
It’s April 2026. The "New Year, New Me" phase is over. The "Performance Phase" has begun.
Cold-water exposure may feel like a modern wellness trend, but it’s anything but new. Long before ice baths showed up on social media, cold water was woven into health practices across cultures. Ancient Greeks prescribed cold baths for vitality. Nordic countries paired cold plunges with saunas for resilience and recovery. In Japan, cold-water immersion has long been part of physical and spiritual discipline. Even early Western medicine viewed cold exposure as a way to sharpen the mind and strengthen the body.
The FITNESS SF Polk WEIGHTList lets San Franciscans lock in early access, founding-member pricing, and first pick of limited spots at a new, community-built neighborhood gym. Join now to secure exclusive pre-sale perks before doors open in Fall 2026 and prices rise for good.
If you hang around our gyms long enough, you’ll hear some version of this debate in every locker room:
“If I want to lose fat, should I just do cardio?”
“But I heard lifting is better because it boosts your metabolism.”
“What if I do both—will they cancel each other out?”
A 2025 systematic review and meta-analysis (36 randomized trials, 1,564 adults) just took a hard look at this exact question: comparing aerobic training (cardio), resistance training (strength), and concurrent training (both in the same week) and how each affects body fat, body weight, and muscle mass (PubMed). Here’s what it means for you at FITNESS SF.
Most people own a scale. Most people also know how misleading a scale can be.
One day you’re “up.”
The next day you’re “down.”
Nothing about your training changed — but the number did.
That’s because body weight alone tells you almost nothing about what’s actually happening inside your body.
At FITNESS SF, we believe great results are built on three pillars: training, recovery, and nutrition. Most members invest time and energy into their workouts. Many improve their sleep. But nutrition? That’s where even highly motivated people often struggle.
