For transgender women, embarking on a fitness and nutrition journey can be a powerful step towards aligning their physical appearance with their gender identity. This guide provides comprehensive information on MTF (male-to-female) workout routines and dietary considerations, designed to help you feel strong, confident, and fabulous in your own skin.
Understanding Nutritional Needs for MTF Transition
Everyone can benefit physically from making healthy food choices, including those on an MTF diet. As a trans person on an MTF diet, you will have varied nutritional needs depending on which hormones you’re taking and what your overall health is like.
The Basics: Macronutrients
In general, our diets are made up of protein, carbohydrate and fat. The variation of these key elements determines how healthy our overall diet is. Too much in one direction or another can lead to an unbalanced, unhealthy diet.
- Protein: Protein is found in meat, fish, nuts, seeds, tofu, eggs. No specific protein recommendations exist for transgender people. However, a slightly higher protein intake may be beneficial in the context of weight gain, if you are a transgender man who is also looking to build muscle. As a guide, I usually say to my clients that a piece of meat or fish the size of your palm is enough for a meal.
- Fats: Fats are an essential component in any healthy, balanced MTF diet. Hormones are made of fat, so it’s important to eat good fats to help with hormone development. Good fats include avocado, olive oil, nuts, seeds, and oily fish. Be conscious of products that are marketed as being healthy. It’s best to consume food in its most natural form. Saturated fats (bad fats) may lead to increased blood fats (triglyerides) and unhealthy cholesterol.
- Carbohydrates: Carbohydrates are mainly sugars and starches that the body breaks down into glucose for energy. They include potatoes, rice, pasta, cereals, and sugars. Consuming an excessive amount of refined carbs will cause blood sugar to rise which can trigger fat storage rather than fat burning. It also triggers high cortisol which can make any feelings of anxiety worse. Ideally, you should include carbohydrates in your MTF diet to help increase your energy levels, but try to choose healthier unrefined versions.
Healthy Food Choices
Other healthy food choices include unprocessed fruits, vegetables, whole grains, pulses, nuts, and seeds. Colourful vegetables are very important because they provide protective phytonutrients.
Beyond Calorie Counting
Calorie counting is not going to drive healthier eating. If you count calories and that’s it, you will think that an avocado and a doughnut are equal (an avocado has 250 calories and a jam doughnut has 252 calories).
Read also: The Iron Claw Training
The Importance of Water
Water is vitally important to our health. It helps regulate our blood pressure, helps concentration and detoxification. Alcohol can disrupt blood sugar levels and hormones and make depression worse.
MTF Workout Routines: Sculpting a Feminine Figure
These specific MtF workout routines are designed to help you feel strong, confident, and fabulous in your own skin as a transgender woman. Whether you're just starting your transition or you've been living your truth for years, this workout can help you achieve your fitness goals and feel more comfortable in your own body. Plus, it's a great way to release some of that pent-up stress and anxiety that comes with being a trans woman in today's world.
1. Cardiovascular Exercise
Cardiovascular exercises such as running, swimming, cycling, or dancing are beneficial for MTF transgender women. These exercises can help improve your cardiovascular health, burn calories, and promote weight loss, which can be helpful for those looking to achieve a more feminine body shape, and hourglass figure.
Main workout: Perform the following exercises in a circuit, with little to no rest between exercises. Important: You can adjust the number of sets and reps according to your fitness experience level and desired goals.
2. Resistance Training
Resistance training is also beneficial for MTF transgender women. Lifting weights or doing bodyweight exercises can help build muscle mass and strength, which can be important for achieving a more feminine figure. Building up the muscles in the hips and glutes, for example, can help create a more curvaceous shape.
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Main workout: Perform the following exercises in a circuit, with little to no rest between exercises. Complete the entire circuit 2-3 times. Important: You can adjust the number of sets and reps according to your fitness experience level and desired goals. The goal of this workout is to build muscle mass and strength, particularly in the hips, glutes, and upper body, which can help create a more feminine shape.
3. Yoga
Yoga is a popular exercise choice for many MTF transgender women because it helps promote flexibility, balance, and relaxation. In addition, yoga can help build strength and muscle tone, which can be helpful for achieving a more feminine body shape.
Warm-up: 5-10 minutes of gentle movements to help warm up the body and prepare for the yoga poses.
Main workout: Perform the following yoga poses, holding each one for several breaths or minutes. Important: Yoga is a highly individualized practice, and it's important to listen to your body and modify the poses as needed to suit your comfort level and fitness goals. The goal of this routine is to improve flexibility, balance, and relaxation, which can be helpful for MTF transgender women looking to achieve a more feminine body shape.
Workout Frequency
The frequency at which you should do each workout routine depends on your individual fitness level, goals, and overall health.
Read also: Mental and Physical Limits
- Cardiovascular training: Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio per week.
- Resistance training: Perform this routine 2-3 times per week, with at least one rest day in between workouts.
- Yoga routine: Perform this routine 2-3 times per week, ideally on days when you're not doing cardiovascular or resistance training.
Remember, it's important to listen to your body and not push yourself too hard, especially if you're new to working out. It's also important to gradually increase the intensity and duration of your workouts over time to prevent injury. It's a marathon, NOT a race.
Tailoring Your Fitness Journey for Feminization
The world of bodybuilding is often about bulking up and cutting down, but the areas of emphasis traditionally lean toward building a “V” shape-wide shoulders tapering down to a trim waist, then stacked legs and glutes.
Full Body Workout
The idea of a full-body workout might seem contradictory to the goal of highlighting specific feminine features. After all, aren’t we trying to isolate the waist, glutes, and arms? Yes, but the body works as an interconnected system. When you neglect certain muscle groups or ignore overall cardiovascular fitness, you risk imbalances that can lead to posture issues, injury, or suboptimal results. For instance, a strong back and core help you perform squats and lunges more effectively, which directly impact your glute and thigh development.
Focus on the Waist
A snatched waist is the focal point around which the hips and bust line revolve. When your waist appears more defined, your hips and bust look more pronounced by comparison.
First, let’s address the elephant in the room: No amount of crunches alone will trim your waist if your body fat percentage is too high. Spot reduction-the idea that you can selectively burn fat from one region-is a myth. Instead, aim for a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats.
Waist Exercises
- Plank: Start in a push-up position for a high plank, or rest on your forearms for a low plank. Maintain a straight line from head to heels.
- Russian Twists: Sit with your feet either on the ground or slightly elevated. Lean back to about a 45-degree angle. Holding a lightweight medicine ball or dumbbell, twist your torso side to side.
- Bicycle Crunches: Lie on your back, hands behind your head. Bring your right elbow toward your left knee while extending the right leg. Alternate sides in a pedaling motion.
- Stomach Vacuums: Stand or kneel and exhale all the air from your lungs. Pull your navel in toward your spine as much as possible and hold for 10-15 seconds.
Remember, these exercises won’t magically melt fat from your waistline, but they will tighten and tone the underlying muscles.
Building a Feminine Lower Body
When it comes to building a more feminine lower body, the glutes and hips are often top priorities. Increasing glute size and shaping can dramatically alter your overall silhouette. While genetics and hormone replacement therapy (HRT) can influence fat distribution, progressive strength training continues to be the most effective method for muscle development.
Glute Exercises
- Squats: Squats are a staple for overall lower-body development, hitting your quads, hamstrings, and glutes. Stand with your feet slightly wider than shoulder-width, toes pointed out. Keep your chest lifted, core tight, and squat down as if sitting on a chair. Drive back up through your heels.
- Lunges: Step one foot forward, lowering your hips until both knees are at about 90 degrees. Push back to your starting position using the heel of your forward foot. For walking lunges, continue stepping forward.
- Glute Bridges/Hip Thrusts: Place your upper back on a bench (for hip thrusts) or lie on the ground (for glute bridges), knees bent. Push through your heels, lifting your hips up until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top. Start with bodyweight and progress to a barbell or dumbbell across your hips.
- Cable Glute Kickbacks: Use a cable machine or glute-kickback machine, attaching the ankle strap around one foot. Keeping your torso stable, kick your foot back in a controlled motion. Squeeze the glute at the top, then return to starting position.
To grow muscle, you need to progressively overload your muscles (i.e., regularly challenge them with heavier weights, more reps, or harder variations). At the same time, recovery is critical-especially if you’re older or new to targeted glute training. Remember, building muscle is a slow and steady process. Don’t get discouraged if you’re not seeing overnight booty gains. Instead, track your progress with a training journal and photos.
Refining the Upper Body
Transitioning from a bodybuilding-centric regimen that maximized upper-body muscle mass to a more “feminine figure workout” meant refining and reshaping my arms, shoulders, and back. Lifting lighter weights for higher repetitions can help maintain muscle tone without accelerating hypertrophy (excess muscle growth).
Upper Body Exercises
- Triceps Extensions: Lean forward with a dumbbell in one hand. Keeping your elbow close to your body, extend your forearm behind you, squeezing the triceps at the top. Return to starting position.
- Bicep Curls: Use a pair of light dumbbells. Keep elbows at your sides, curl the weights up to your shoulders, and lower them slowly.
- Push-Ups: Keep your core tight, body in a straight line. For a more gentle approach, place knees on the ground.
- Rows: Use a cable machine or dumbbells. Pull the weight toward your torso, keeping your back flat and core engaged.
While the goal may be a softer look, don’t skip upper-body workouts entirely. Strong arms and back can make everyday tasks easier (from carrying groceries to simply maintaining good posture).
Nutrition for Feminization
Diet isn’t just about cutting calories. If you’re on HRT, your body is already undergoing shifts in fat distribution and metabolism.
- Protein: Essential for muscle repair and growth, especially if you’re regularly engaging in resistance training. Great sources include lean meats, poultry, fish, tofu, legumes, and low-fat dairy (if tolerated).
- Carbohydrates: Carbs are your body’s primary energy source.
- Calcium and Vitamin D: Transgender women, especially those past 40, should keep an eye on bone density.
- Creatine: Often associated with bodybuilding, creatine can also benefit those looking to shape a more feminine figure. It aids in muscle recovery, boosts workout performance, and can help with maintaining lean muscle mass-especially valuable if you’re working out intensely while undergoing HRT.
Depending on your goals-losing fat or gaining muscle-adjust your caloric intake accordingly. If you’re new to counting calories, consider a simple tracking app to stay consistent. Watch out for quick-fix diets; slow and steady body recomposition is healthier and more sustainable.
The Role of HRT
HRT can change how your body distributes fat, particularly to the hips, thighs, and chest, areas often associated with a feminine silhouette. However, expectations must be realistic. Results vary widely and can take months or even years to fully manifest. Additionally, HRT may affect energy levels, recovery times, and even joint health. Work closely with your healthcare provider to monitor these changes.
Staying Motivated and Patient
Fitness and transition both require patience and consistency. Your body’s pace might be slower than you’d like, especially if you’re starting later in life.
- Long-Term Goals: Yes, keep those aesthetic goals in mind.
- Micro-Victories: Fitness journeys and gender transitions both tend to involve focusing on what hasn’t changed yet. This mindset can create frustration and burnout. These micro-victories build momentum.
- Social Support: Surrounding yourself with people who understand your journey can make all the difference. Whether it’s an online support group of transgender women sharing exercise tips or a workout buddy who respects your pronouns and cheerleads you through sets, social support amplifies motivation.
- Body Neutrality as a Step Toward Love: If saying “I love my body” feels forced right now, try body neutrality.
Sample Weekly Workout Split
Below is a sample weekly split incorporating everything we’ve discussed. Note: Adjust the sets, reps, and weights based on your fitness level and how you’re feeling week by week. If you notice these signs, take a few extra rest days. Plateaus happen when your body adapts to your current training regimen, and progress stalls.
Mindset and Self-Care
While the physical transformations are exciting, remember the deeper reason behind all this effort: you deserve a body that not only looks the way you envision but feels like home. It’s all too easy to compare ourselves to airbrushed images on social media or the progress of younger trans women. Comparison rarely breeds joy.
- Mental Health Resources: If you struggle with gender dysphoria or body-image issues, consider seeking a therapist or counselor experienced in transgender care.
Conclusion: A Journey of Self-Discovery
Crafting a feminine silhouette is both an art and a science, weaving together elements of consistent resistance training, balanced nutrition, hormone therapy, and-most importantly-self-compassion. This journey has been anything but a straight line. I’ve struggled with the pace of change, reevaluated how I train, and learned to be gentler with myself. Every time I see a small shift-my reflection showcasing a slightly curvier hip or a waist that’s just a notch tighter-I’m reminded that the body is remarkably adaptable.
Be Patient: Real results take time. Your body is the vessel through which you experience life. Treating it kindly while challenging it to grow is one of the most empowering acts you can do for yourself.
Medical Disclaimer: The information provided in this article is intended for educational and informational purposes only and should not be construed as medical advice. The author is not a medical doctor or licensed healthcare provider. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or treatment plan.
Advanced Glute Training for MTF Individuals
As you advance in your journey, it's time to grow those hips and turn that cute little butt of yours into a drool-worthy peach.
Before Getting Started
Seeing optimal results will mean spending as much time studying outside the gym as lifting inside the gym. Researching proper technique and practicing the motions of your exercises on your off days are both essential when it comes to perfecting your form. And when it comes to glute growth, form is everything. Point blank, the glute muscles are the hardest set of muscles to train and see results. If you are not properly activating and “recruiting your glutes,” you might as well not be working out if your sole goal lies in assthetics. The same goes for your exercise routine. Without proper glute recruitment, many of the motions used to train the glutes can easily be taken over by your thighs and stabilizer muscles. This means that without specific training and focus, any given glute exercise will not actually target your glutes.
Got it? FOCUS. ON. FORM.
Avoiding Quad Dominance
The first few weeks of your body feminization via exercise game plan should be about nothing but getting away from being quad dominant and “waking up” your glutes so that you can establish them as the muscle that pulls the weight for your lower body.
Warming Things Up
A good workout starts a few hours before you engage in your first exercise. Always begin your workout with a good meal full of carbs and protein. Laying around for hours before your workout will lead to poor circulation and you may feel highly lethargic and experience sensations of "I don't wanna fuckin' do this."
At around the 90 minute mark, you should begin to stretch your body and further stimulate blood flow with increased movement. Stair climbing is ideal for a glute warm up as each of your steps will target the glute and ensure you get plenty of blood flowing into the area. Take them two at a time, slowly, sticking your butt out behind you while remaining in a "semi-crouched" posture to make sure that with each step up, you can feel your glute muscle activate to propel yourself upwards. I recommend going up and down the stairs 10 to 20 times until you begin to feel a nice warmth in your legs and feel energized for your workout. For those who do not have access to a flight of stairs, light biking is fine as an alternative.
Please note that before a workout, yoga-style press and hold stretching has been shown to hinder your results. Save that for after your workout.
Activation
Always activate your glutes after your movement based warm up! To do this, we will run through an exercise or series of exercises with little to no weight that are intended to stimulate the glute muscle and prepare it for the heavier lifting to come.
Your first few weeks should be ONLY about activating your glutes. Take a day or two to just practice these motions. Try to establish a "mind/muscle connection" as you flow through these exercises and feel the way you can subtly shift and tweak movements to utilize different muscles. The goal is in perfecting the motions such that you are using your glute to bear the brunt of the exercise.
Remember! If its worth doing at all, its worth doing it right! This is never more true than when training your glutes.
Frog Pump Glute Activation
Do 3 sets of 15 to 30 with 30 seconds between sets, focusing heavily on form.
Advanced Glute Exercises
- Hip Thrusts: Hip thrusts are allegedly the best exercise for your glutes, though these can easily be 100% useless if you are not practicing proper form. They are the hardest exercise to perfect, but aiming to include them early is a good idea. Remember to put your weight on your heels, and propel your body upwards through your heels. Begin your first set with no weight to ensure your form is on point. When you have mastered the technique behind this exercise, follow your first set with 3 sets of 10-15 reps, holding a weight in your lap
- Reverse leg lifts/ Cable Glute Kickback: This exercise can be done with the proper resistance bands at home or at a gym with the proper machine. For this exercise, do 4 sets of 15. Choose an amount of weight that makes getting that tenth or fifteenth rep a challenge. Immediately alternate between each of your legs when finishing your sets, taking no breaks between swaps.
- Donkey Kicks: These are great as it is very easy to specifically target your glutes even as a beginner. This is one of the only exercises I was doing correctly for my first two years of working out intensely. Do your first set with no weight, lifting each leg very slowly to find the proper activation technique. Do not aim to include weights until you have mastered proper technique. Your next 3 sets should be done with or without ankle weights attached depending on your skill level, doing as much weight as you can while still getting 10 to 15 reps with perfect form. If the weight causes you to slip up on your form or more heavily utilize muscles other than the glute, reduce your weight. As with the cable kick backs, do a set with one leg and immediately follow that set by doing a set with your other leg, alternating between your legs with no breaks.
- Fire Hydrants: I flow from donkey kicks immediately into fire hydrants as this is also an exercise that you will move immediately between your left and right leg without breaking between sets. You can cheat in a little cardio by grinding through your cable kick backs, donkey kicks, and fire hydrants in this way. Aim to do 4 sets of 15 with no weight, emphasizing perfect form and alternating between legs with no break between sets.
- Side leg lift/ Lying Side Abduction: I like to follow up my fire hydrants with these as fire hydrants are a good warm up for this exercise. Do your first set with no weight, practicing perfect form. Follow this with 3 sets of 10 to 15 reps with ankle weights attached. As always, choose a weight that makes completing your 10th or 15th rep a challenge.
- Hip Abductors: This is another great exercise for beginners as it is really hard to screw it up. Just make sure your posture is similar to the girl in the video. You can also do the inverted abductor as she does in the video if you so desire. To perform this at home, attach a resistance band just behind the knees and follow the same movements that the girl utilizes at the gym.