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. So, let's get to it and get those endorphins flowing!
After you're done reading this guide, check out our other MtF workouts that target specific parts of the body:
- How to Get a Feminine Bigger Butt MtF Workout
- How to Get Wider Hips Workout Guide
- MtF Waist Training (Corset)
Depending on your goals, you can choose which one, or combination, of MtF designed workout routines is best for you.
1. MtF Cardiovascular Exercises
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. In addition, cardiovascular exercise can help relieve stress and anxiety, which may be particularly important as a trans woman who may experience additional stress related to gender dysphoria.
MtF Workout routine for cardiovascular exercise:
Warm-up: 5-10 minutes of light cardio exercise (e.g., walking, cycling, or rowing) to raise your heart rate and prepare your muscles for the workout.
Main workout: Perform the following exercises in a circuit, with little to no rest between exercises. Complete the entire workout circuit 2-3 times.
- Jumping jacks: 30 seconds (rest for 15 seconds)
- High knees: 30 seconds (rest for 15 seconds)
- Mountain climbers: 30 seconds (rest for 15 seconds)
- Burpees: 30 seconds (rest for 15 seconds)
- Jump rope: 30 seconds (rest for 15 seconds)
Cooldown: 5-10 minutes of light cardio exercise (e.g., walking or cycling) to gradually lower your heart rate and stretch your muscles.
Important: You can adjust the number of sets and reps according to your fitness experience level and desired goals. The ultimate goal of this workout is to raise your heart rate and keep it elevated throughout the circuit to improve your cardiovascular fitness.
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. Resistance training can also help improve bone density, which may be important for transgender women who have been on hormone therapy.
MtF Workout routine for resistance training:
Warm-up: 5-10 minutes of light cardio exercise (e.g., walking or cycling) to raise your heart rate and prepare your muscles for the workout.
Main workout: Perform the following exercises in a circuit, with little to no rest between exercises. Complete the entire circuit 2-3 times. For each exercise, choose a weight that allows you to perform the number of reps listed with good form.
- Squats: 3 sets of 10-12 reps
- Lunges: 3 sets of 10-12 reps (each leg)
- Glute bridges: 3 sets of 12-15 reps
- Push-ups: 3 sets of 10-12 reps
- Lat pull-downs: 3 sets of 10-12 reps
Cooldown: 5-10 minutes of stretching exercises to help reduce muscle soreness and improve flexibility.
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. It's important to choose a weight that challenges you, but also allows you to maintain good form throughout the exercise to prevent injury.
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. Practicing yoga can also help relieve stress and anxiety, improve mental clarity and focus, and promote a sense of inner peace and well-being.
MtF Yoga routine:
Warm-up: 5-10 minutes of gentle movements to help warm up the body and prepare for the yoga poses. Examples include cat-cow stretches, seated twists, or sun salutations.
Main workout: Perform the following yoga poses, holding each one for several breaths or minutes. You can repeat the sequence 2-3 times, or as many times as feels comfortable for you.
- Downward-facing dog: 5 breaths
- Warrior I: 5 breaths (each side)
- Warrior II: 5 breaths (each side)
- Triangle pose: 5 breaths (each side)
- Child's pose: 5 breaths
- Cobra pose: 5 breaths
- Tree pose: 5 breaths (each side)
- Bridge pose: 5 breaths
- Savasana (corpse pose): 5-10 minutes
Cooldown: End the routine with 5-10 minutes of gentle stretching exercises to help reduce muscle soreness and improve flexibility.
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. The routine includes a mix of standing and seated poses, as well as poses that focus on the hips and core, which are key areas for building strength and flexibility.
Workout Frequency
The frequency at which you should do each workout routine depends on your individual fitness level, goals, and overall health. Here's a suggested schedule for each routine based on a beginner to intermediate fitness level:
Cardiovascular workout: Perform this routine 3-5 times per week, with at least one rest day in between workouts.
Resistance training: Perform this routine 2-3 times per week, with at least one rest day in between workouts. It's important to give your muscles time to recover between workouts, especially if you're using heavier weights.
Yoga routine: Perform this routine 2-3 times per week, ideally on days when you're not doing cardiovascular or resistance training. You can also incorporate shorter yoga sessions into your daily routine as a way to stretch and destress.
Before You Start Any Workout Routine
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. If you have any health concerns or medical conditions, be sure to consult with your healthcare provider before starting any new exercise program.
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