Take Pride in Your Performance 



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Welcome to the Den

The Iron Lion Way is not simply a “workout of the day;”it is a fitness training gym (system) with the purpose of providing lifelong fitness and health to the community of Astoria, NY. We create customized programs to fit your individual needs so that you can roam The Den in the best shape of your life.

We are not your typical fitness gym. Our sense of community and relationship building with clients allows us to achieve a holistic approach of body and mind. Iron Lion offers a competitive environment which forages personal development beyond clients’ expectations.

Would you like to see what it's like to be a DENIZEN ?  ( A “DENIZEN” is an inhabitant, resident or person who regularly frequents a place.)

Try us for 30 days to see if this is right place for you. If after 30 days, we don't knock you off your paws with knowledge and energy then you can change your mind with no hassles. We want you to see what we are all about, so you can make an informed decision about your health and performance.

It all starts with the Iron Lion Strong Progress Session - It's in our nature to make progress, it feels great, and so we do! In this session, we find out about your fitness journey and goals to devise a game plan to get you your results. Each exercise, sport, and movement requires certain joint demands. We use a specialized assessment and movement workout to set our clients up not only to unleash their potential, but to do so pain free. The movement workout you receive is one that has been used by the best athletes, physical therapist, and coaches in the world. The best news, its free!

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Training Memberships

 Our movement programming is based on training the body as a whole entity (one piece). Strengthening and counter-acting joint actions will clean up movement issues that cause back pain, poor posture, knee and shoulder pain, but above all else, produce highly successful physically fit individuals. You’ll move better, lift more weight, and most importantly, get into the greatest physical shape of your life


Our one-on one program is a place to hone in on your technique, learn our system, and clean up movement limitations in the ultimate hands on experience. The one-on-one setting also ensures a seamless transition into our semi-private training. 

Semi-Private - Personal and Team Programs

Over the last ten years, we have been able to hone our skills to enable us to provide a highly specialized training system for small groups. Our most sought after service, semi-private training provides you with the attention and programming characteristic of Iron Lion’s one-on-one sessions, but at a more affordable rate. You also have the added benefit of finding motivation from your peers as you work in a small group of 2-4 member. Every group participant is given an individualized program, which changes every 4 weeks.

Team Kettlebells and Conditioning

Included in all of our members memberships is our conditioning and kinstretch classes to compliment your programs!

These classes change monthly and make for a fun calorie burning envirornment. 


Sports Performance

Strong athletes not only maximize their performance, they minimize their chance of being injured. By focusing on a host of physical skills, known as General Physical Preparation, combined with correcting movement limitations, Iron Lion coaches help athletes to dramatically improve their performance.

What makes us the top strength and conditioning facility in Queens?

Every athlete has their own injury history, athletic background, and goals. Each student is given and individualized program based on this information as well as our special movement session when they first sign up. We use general and specific movement exercises to evaluate the athletes strengths, weaknesses, asymmetries and mobility. If you're not assessing you are guessing!

We constantly prepare and continually educate ourselves in order to give the Iron Lion Athlete a distinctive edge on the playing field.

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Nutrition is intensely personal. As such, our program is meant to be tailored to every client's specific challenges and goals.  Our program is therefore broken into classes based on individual skill level, personal history and level of readiness.

Here is a sample of the material we cover

o    Limiting Factors and How to Overcome Them

o    Good & Balanced Nutrition

o    Metabolism & How it Works

o    Water Consumption

o    Sleep Patterns & Their Effect On Health

o    Macro-nutrients

o    Shopping and Planning