@aaro's transfeminine/androgynous gender affirming weight lifting guide

hi comrades

a while back I made a comment promising to share a customized workout routine catered towards forming a more traditionally feminine body shape - this is that, only a couple weeks late! I'm going to divide it up into two sections - the routine itself, and some notes I've made on transfemme fitness in general.

the routine

I have designed this as an upper/lower/upper/lower. Most fitness routines put more than 50% time into upper but we're not most fitness routines. The idea is M/Tu/Th/F, or whatever 4 days on 3 days off you have in a week. Only rule is no 2 same days in a row and no 3 any continuous days in a row. Skip upper days before you skip lower days. All exercises are 3 sets unless specified otherwise. I'm not going to go into things like form, choosing your weight, etc. here because these things are covered well by existing fitness guides and I'm not more qualified than they are. To warm up, before each exercise, do the exercise for one set at the specified number of reps with half to two thirds the weight you intend to lift for the main sets. Don't skip your warm-up.

The exercises:

Lower A

Upper A

Lower B

Upper B

Routine Footnotes

General Transfeminine Fitness Notes

I want this to be a living document. I'm not the most experienced weightlifter and I'm also not a binary transfemme so this will likely not be the perfect post - please make suggestions and notes if you have any in the comments! I'll try to roll them in for the lifetime of the post.

love y'all, solidarity, and happy lifting 😘

4 comments

Not femme but saving this because I wanna look more androgynous
- sammmeeeeee friend, my goals are to add volume to my legs/butt, have a slimmer waistline, but also maintain broad and square shoulders and muscly arms. As written, that's the goal of this program but I made special notes on removing particular upper body work for the more binary transfemmes - this should work for androgynous folks too!

Thank you for posting this.
It reminded me to get off my ass and do some of that fitness I've been thinking about doing for a long time. I've been on E for 5 years, and although my body has visibly feminized, my waist is not exactly on the slim side, and I have love handles despite being thin. I'd love it if I could could slim that waist a bit and add some more butt volume. I feel like I've been leaving additional body feminization on the table by not exercising.