back & bicep routine + tips to ease your gym dysphoria
so, you want to know what i do at the gym? cool. here’s the guide.
Quick Disclaimer —
i am not a fitness coach or a personal trainer, so please take everything i say with a grain of salt. i am not an expert.
also, please remember to warm up with lighter weight, especially if you are new to these exercises or to the gym in general. your form is much more important than how much weight you can lift.
Managing Gym Dysphoria —
early in my fitness journey, i made the mistake of trying to lift more than i could handle because i thought it would make me feel more masculine. it ultimately backfired, and i ended up feeling even more self-conscious about my body.
i also compared myself to other gym-goers who were bigger and in better shape without acknowledging that many of them had a head start by going through puberty as cis men. if this is something you struggle with, please know i understand and won’t judge you. i encourage you to learn from my mistakes and take comfort in knowing you’re not alone.
if you’re unsure how much weight to begin with, here’s a calculator i used to figure it out.
some strategies i’ve used to manage intrusive thoughts include:
recruit a gym partner: first, i went with my cousin, who had experience and could guide me on proper form. later, i hired a personal trainer who motivated me to lift heavier when i was ready. eventually, i started going with a transmasc friend who shared similar goals. each of these people helped me shift my perspective and stay grounded when i got too in my head.
wear gender-affirming clothes: this will look different for everyone. personally, when i train my upper body, i wear muscle tees so i can see the pump in the mirror (vain, i know). i also work out in sweatpants, and i wear my packer most of the time. it’s not the most comfortable, but i am self-conscious about the missing dick-print…so…gotta do what you gotta do.
that said, if you are pre-top-surgery, do not wear a binder! the last thing you need is to restrict your breathing.
use noise-cancelling headphones: while this isn’t strictly about combating dysphoria, it helps me feel like i’m in my own world and reduces external distractions.
visit the gym at off-peak hours: for me, going around midnight helped significantly. please be aware this may not be the safest option for everyone, so always prioritize your safety. i usually go between 10:30pm and 2am, when the gym is emptiest, which helped reduce my anxiety when i was just starting out.
The Routine —
Lat Pulldowns - 3 sets x 10-12 reps
Assisted Wide Pull Up — 3 sets x 10-12 reps
Vertical Row — 3 sets x 8-10 Reps
Dumbell Row — 3 sets x 10-12 reps (alternate each side)
this one lowkey makes me dysphoric sometimes—i don’t know what it is about being bent over like that, but it really gets to me. don’t judge me. sometimes i skip it, though i wouldn’t recommend doing so.
Alternating DB Curl — 3 sets x 10-12 reps
Bar Bicep Curl — 3 sets x 10-12 reps
Straight Arm Lat Pull Down — 3 sets x 12 reps
Barbell Rows — 3 Sets x 8-10 Reps
i recommend you use the smith machine if you’re entirely new to these.
that’s ‘bout all i got! let me know how it works out for you, or if you have any questions! send me a dm on insta after your workout! good luck :)
I found it!! Lol didn't scroll all the way down. Thank you!!!
thank you, i’m restarting my gym journey and needed a better routine and mindset all around(: