10 Workout Tips for Trans People

Working out when trans can be a challenge. When you have dysphoria or are pre-surgery, engaging in an activity that brings more attention to your body can be distressing. Plus, gyms make it near impossible for us to use their facilities, as locker rooms are gender-segregated and many have open floor plans where everyone changes in front of one another. Unless you are lucky to live near a trans-friendly gym (I’ve found Brooklyn Boulders to be a comfortable environment if you’re into rock climbing.) 

But working out can also be great for your mental and physical health if you find a comfortable way to do it. I’ve found it to actually help relieve dysphoria if I’m wearing the right clothing. You can get sweaty, boost your heart rate, and build some muscle, with no Lycra or treadmills insight, if you want to.

Here are 10 tips on working out for trans folks:

1. Focus your attention on your muscles. 

All bodies have a similar skeletal and muscle structure, and when I focused on these inside elements rather than the outside, it was a huge dysphoria relief for me. When trans, it’s often the parts of us on the outside that give us the most trouble, so focus your mental attention on how your muscles feel while you’re doing each workout. It’s a great way to avoid injury too because it will make you more aware when it’s time to take a break.

2. Tuck with medical tape

If you tuck and want to make sure things are secure, use medical tape. It’s the safest type of tape you can use on your body, and it will peel off much more comfortably. You can pick it up at any drugstore.

3. Bind Losely

I bound 18 hours a day before top surgery and I know many people who did too. If you bind, the trick is to get a binder loose enough that you can still breathe in it. Alternatively, you can wear a tight sports bra if you like, but this caused too much dysphoria for me personally. If you prefer tighter binders day to day, try a size up when you work out. See additional binding tips from Qwear on Autostraddle.

4. Opt for Cotton Over Synthetics

A lot of workout clothes are made from synthetic materials. Even supposedly loose-fit workout tops can cling to the body, which may make you feel uncomfortable. Cotton t-shirts and shorts might not have all the same cooling and sweat-wicking properties, but they are loose, lightweight and, if you buy a size bigger, won’t hold firm to your body. Personally, I’m a big Adidas fan, but there are many brands to choose from.

5. No time? Workout at your lunch break!

If you can, try eating lunch while you work and then make the most of your lunch break with a short workout. It’s a great way to re-energize yourself during the day. If you do this, I recommend packing a workout bag that has a separate compartment for shoes. P.S. Make sure you eat lunch though! Don’t skip lunch! It’s vitally important for your health and concentration during the workday.

6. Find a queer or trans trainer to follow on social media for workout tips. 

Why deal with the cis when you don’t have to? I love The Dapper Coach Cam on Instagram. I follow them for really fun at-home workout ideas.

7. Don’t forget the power of a 15-minute walk.

If working out is a little intense for you right now, try taking a walk or going on a bike ride. It has amazing transformative powers for your mind and body. Just two 15 minute walks during the day can make a big difference.

8. If a particular workout doesn’t feel good, skip it!

You may feel more comfortable with some exercises than others. That’s ok! Pick the ones you like and skip the ones you don’t. Don’t push yourself to do something that makes you dysphoric out of feelings of obligation.

9. If you haven’t worked out in a while, try elevated push-ups. 

When I was getting back into working out, I found it frustrating that almost every online workout included pushups -- a really hard exercise if you’re new to working out. I recommend find a table to put your hands on so you can do an elevated pushup. This is a great way to build up strength until you can do an actual pushup.

10. Plan a post-workout reward for yourself.

Motivating yourself to work out is not easy. You deserve a (healthy) reward when you’re done. I like watching 15 minutes of my favorite TV show before returning to my other work or chores. This is a healthy way to boost your brain’s reward centers so you associate positive activities with working out and are more likely to do it the next day.