I was 53 years old when I finally decided to start hormone replacement therapy (HRT) and fully embrace my identity as a transgender woman. Before that, I lived most of my adult life as a powerlifter, competitive bodybuilder, and fitness coach—an athlete with a focus on strength, muscle mass, definition, and strict diets. My days were filled with intense training sessions and meticulous macronutrient tracking. But deep down, as the years went by, I couldn’t ignore that something else needed my attention. I yearned to align my physical appearance with my true gender identity.
Transitioning in my early 50s was intimidating. I wondered if it would be “too late” to achieve the feminine form I dreamed of. 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. Now, I needed new methods to shift the proportions toward a curvier, more feminine shape, complete with sculpted hips, a narrower waist appearance, and toned but not overly muscular arms.
I quickly realized, however, that I already possessed the tools I needed. Over the decades of working with clients, I learned that while bodies differ, the fundamentals of exercise selection, form, and consistency don’t. The key difference is in how you tailor those fundamentals to your aesthetic goals. For me, that meant emphasizing smaller, refined muscle groups, focusing on a narrow waistline, and emphasizing glute and hip development.
Two years into my transition and finally getting back to the gym, I can say that while progress has been slower than I might have hoped (aging bodies can be stubborn!), I am starting to see real changes every day. My waist is a bit slimmer, my glutes are a little more round, and my shoulders and arms are smaller but toned. In sharing my journey with you, I hope you, too, can find optimism. No matter your age or your starting point, you can reshape your body to match the person you know yourself to be inside.
Understanding the Feminine Silhouette
Before plunging into specific exercises, it’s crucial to unpack what we mean by a “feminine silhouette.” Generally, when we talk about a more traditionally feminine physique, we’re referring to an hourglass shape with:
- A narrower waistline that accentuates the hips.
- More emphasis on glutes and thighs, creating a curvier lower body.
- Slimmer, more streamlined arms and shoulders—toned but not bulky.
Hormone replacement therapy (HRT) can play a supportive role in distributing fat, making it easier to add softness around the hips, thighs, and chest area. However, HRT alone can’t magically transform your physique. Muscles are still muscles, and they respond to targeted training over time. This is why an effective “trans exercise routine” can significantly help in shaping your body as you move through your transition.
Why Full-Body Training Matters
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. Strengthening your core, legs, and even your back muscles creates a foundation for better posture, balance, and overall muscle synergy.
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. Plus, muscle balance just looks aesthetically pleasing—overdeveloping one area while completely ignoring another can appear disproportionate.
Targeting the Waist: The Centerpiece of a Curvy Figure
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. Therefore, adding waist-trimming exercises to your routine is a key step in “MTF body shaping.”
The Role of Nutrition
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. Focus on a moderate caloric deficit if your goal is to lose fat, but avoid extremely restrictive diets that can leave you nutrient-deficient and frustrated.
Core-Strengthening Exercises
- Planks (High and Low):
- Why: Planks are an isometric exercise targeting the entire core, including the transverse abdominis (the deep, corset-like muscle that helps create a tighter waist).
- How: 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. Aim for 3 sets of 30-60 seconds each.
- Oblique Twists (Russian Twists):
- Why: These target the obliques, which can help sculpt the sides of your waist.
- How: 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. Perform 3 sets of 12-15 reps on each side.
- Bicycle Crunches:
- Why: Engage both the rectus abdominis (the “six-pack” muscle) and the obliques in a dynamic motion.
- How: 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. Go for 3 sets of 15-20 reps each side.
- Vacuum Pose/“Stomach Vacuum”
- Why: This classic bodybuilder pose targets the transverse abdominis, training you to keep your midsection tight and pulled in.
- How: 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. Repeat for 3-5 rounds.
Remember, these exercises won’t magically melt fat from your waistline, but they will tighten and tone the underlying muscles. With consistent effort and a proper diet, you’ll notice your midsection firming up.
Building the Booty: More Than Just Squats
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. This section is the heart of your “trans workout guide” because glutes are central to that coveted curvier figure.
Glute-Focused Movements
- Squats (High-Bar or Goblet)
- Why: Squats are a staple for overall lower-body development, hitting your quads, hamstrings, and glutes. The angle of your torso in high-bar squats and goblet squats often focuses more attention on your quads and glutes.
- How: 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. Perform 3-4 sets of 8-12 reps.
- Lunges (Walking or Stationary)
- Why: Lunges are great unilateral exercises, helping even out any imbalances while targeting the glutes and thighs.
- How: 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. Aim for 3 sets of 10-12 reps per leg.
- Hip Thrusts or Glute Bridges
- Why: Target the gluteus maximus directly, which is essential for that round, lifted booty.
- How: 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. Perform 3-4 sets of 10-15 reps.
- Kickbacks (Machine or Cable)
- Why: Isolate the glutes, especially the gluteus maximus and medius, which helps shape the outer hip.
- How: 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. Do 3 sets of 12-15 reps per leg.
Prioritizing Volume and Recovery
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. Give yourself at least 48 hours between intense glute-focused sessions, and ensure you’re eating enough protein to support muscle repair.
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. Small changes can eventually lead to that significant transformation.
Toning the Upper Body: Less Bulk, More Definition
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. The goal isn’t to lose all muscle—it’s to create balanced definition with softer lines.
Prioritize Light to Moderate Weights, Higher Reps
Lifting lighter weights for higher repetitions can help maintain muscle tone without accelerating hypertrophy (excess muscle growth). If you naturally have broad shoulders from years of heavy lifting (like I did), adjusting your training style can help reduce the emphasis on building more width.
Go-To Upper-Body Exercises
- Shoulder Circuits (Lateral Raises, Front Raises, Reverse Flyes)
- Why: Target the smaller shoulder muscles (deltoids) to keep them defined yet not overly large.
- How: Perform each exercise consecutively for 10-12 reps with minimal rest. Use moderate to light weights. Repeat for 3-4 total sets.
- Triceps Kickbacks
- Why: Tones the back of the arm, helping reduce the appearance of sagging while avoiding excessive mass gain.
- How: 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. Aim for 3 sets of 12-15 reps per arm.
- Biceps Curls (Light Weight)
- Why: Maintain a gently toned look in your arms.
- How: Use a pair of light dumbbells. Keep elbows at your sides, curl the weights up to your shoulders, and lower them slowly. Go for 3 sets of 12-15 reps.
- Push-Ups (Modified or Standard)
- Why: Work your chest, shoulders, and triceps in one compound movement.
- How: Keep your core tight, body in a straight line. For a more gentle approach, place knees on the ground. Perform 3 sets of 8-12 reps.
- Back Rows (Seated Cable, Dumbbell, or Machine)
- Why: A strong back supports better posture and overall upper-body aesthetics.
- How: Use a cable machine or dumbbells. Pull the weight toward your torso, keeping your back flat and core engaged. Perform 3 sets of 10-12 reps.
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). The trick is selecting exercises, weights, and rep ranges that promote muscle endurance and toning over sheer mass building.
The Nutrition Component: Fueling a Feminine Figure
Diet isn’t just about cutting calories. If you’re on HRT, your body is already undergoing shifts in fat distribution and metabolism. Proper nutrition becomes especially crucial to manage hormone fluctuations, support muscle growth, and maintain overall health.
Balanced Macronutrients
- 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). Aim for at least 0.8-1.0 grams of protein per pound of body weight.
- Carbohydrates: Carbs are your body’s primary energy source. Choose complex carbs like brown rice, quinoa, oats, and whole grains to keep your energy steady.
- Fats: Don’t fear dietary fats—healthy fats from avocado, nuts, seeds, and olive oil support hormone production and help you feel full.
Micronutrients & Supplements
- Calcium and Vitamin D: Transgender women, especially those past 40, should keep an eye on bone density. Calcium and vitamin D are essential.
- Iron & B Vitamins: Essential for oxygen transport and cellular energy.
- Omega-3 Fatty Acids: Can reduce inflammation and support heart health, which is critical for anyone undergoing hormone therapy.
- 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. Start with small doses (around 3–5g per day), and consult a medical professional if you have concerns about kidney health or other conditions.
Managing Caloric Intake
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. You want to shape your body, not deprive it.
The Role of Hormone Replacement Therapy (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. Building muscle remains a key factor in achieving noticeable curves because muscle can provide structure where fat may not accumulate sufficiently.
Additionally, HRT may affect energy levels, recovery times, and even joint health. Work closely with your healthcare provider to monitor these changes. The key is to adapt your fitness plan to how your body responds—particularly if mood, energy, or physical comfort shifts over time.
Mindset and Motivation: Embrace the Journey
Let’s face it: 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 like I did. But every day you show up for yourself—whether it’s hitting the gym, going for a walk, or simply opting for a healthier meal—brings you one step closer to your goals.
Setting Realistic Goals
- Short-Term Goals: Focus on performance metrics (like increasing the weight you can squat or the length of your plank holds).
- Long-Term Goals: Yes, keep those aesthetic goals in mind. Maybe it’s losing a certain amount of body fat, hitting a specific waist measurement, or feeling confident in a new outfit.
Celebrating Small Wins
Fitness journeys and gender transitions both tend to involve focusing on what hasn’t changed yet. This mindset can create frustration and burnout. Instead, celebrate the small wins:
- Did you manage one more push-up than last week?
- Did you feel a little stronger in your lunges?
- Have your clothes started fitting differently?
- Did you notice a subtle shift in your posture or your confidence?
These micro-victories build momentum. You are changing—you just need to observe the details.
Building a Support Network
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. If you can, consider working with a coach or trainer who is knowledgeable about transgender health or at least open to learning.
Sample “Trans Exercise Routine” for a Feminine Silhouette
Below is a sample weekly split incorporating everything we’ve discussed. Adjust as needed for your fitness level and schedule.
Monday – Lower Body & Glutes
- Squats: 4 sets x 8-10 reps
- Hip Thrusts: 4 sets x 10-12 reps
- Lunges (Walking or Stationary): 3 sets x 10-12 reps per leg
- Calf Raises: 3 sets x 15-20 reps
- Plank: 3 sets x 30-60 seconds
Tuesday – Upper Body (Light Weights, High Reps)
- Dumbbell Shoulder Circuits (Lateral Raises, Front Raises, Reverse Flyes): 3 rounds, 10 reps each
- Triceps Kickbacks: 3 sets x 12-15 reps per arm
- Biceps Curls (Light Weights): 3 sets x 12-15 reps
- Seated Cable Rows: 3 sets x 10-12 reps
- Modified Push-Ups: 3 sets x 8-10 reps
Wednesday – Active Rest
- Gentle Yoga or Stretching session (20-30 min)
- Light walk or swimming
Thursday – Core & Cardio
- Bicycle Crunches: 3 sets x 15-20 reps per side
- Russian Twists: 3 sets x 12-15 reps per side
- Mountain Climbers: 3 sets x 30 seconds
- Vacuum Pose: 4-5 rounds x 10-15 seconds hold
- Moderate-Intensity Cardio (Jogging, Cycling): 20-30 min
Friday – Lower Body & Glutes (Variation)
- Bulgarian Split Squats: 3 sets x 8-10 reps per leg
- Cable Kickbacks: 3 sets x 12-15 reps per leg
- Deadlifts (Sumo or Conventional): 3 sets x 8-10 reps
- Side-Lying Hip Abductions (For outer thighs/glutes): 3 sets x 15 reps per leg
- Side Plank (for obliques): 3 sets x 30 seconds per side
Saturday – Upper Body & Core Maintenance
- Light Dumbbell Chest Press or Push-Ups: 3 sets x 10-12 reps
- Overhead Press (Low Weight): 3 sets x 10 reps
- Arm Circles (No/Light Weights): 2 sets x 30 seconds each direction
- Plank Variation (Forearm, Side, or Stability Ball): 3 sets x 30 seconds
- Optional 20-min Light Cardio
Sunday – Rest or Gentle Activity
- Focus on stretching, foam rolling, or a leisurely walk.
Note: Adjust the sets, reps, and weights based on your fitness level and how you’re feeling week by week. If something causes pain (not just the usual muscle soreness), modify or consult a fitness professional.
Avoiding Pitfalls: Overtraining and Plateaus
Overtraining: Signs to Watch
- Chronic Fatigue: Waking up tired despite adequate sleep.
- Persistent Muscle Soreness: Lingering soreness that doesn’t go away within 72 hours.
- Mood Changes: Irritability, anxiety, or depression can sometimes point to overtraining.
If you notice these signs, take a few extra rest days. Overtraining can result in injury and hinder your progress, which is particularly detrimental when your long-term goals depend on consistency.
Plateaus: How to Break Through
Plateaus happen when your body adapts to your current training regimen, and progress stalls. Strategies to overcome them include:
- Changing Your Rep Range: If you’ve been doing 12-15 reps, try 8-10 with slightly heavier weights or vice versa.
- Altering Exercise Variations: Switch from squats to split squats or add in glute bridges if you’ve been doing mostly hip thrusts.
- Adjusting Rest Times: Shorter rest periods can increase intensity; longer rest can help you lift heavier.
- Adding a Deload Week: Lowering your workout intensity or volume for a week can help your body recover and come back stronger.
Body Positivity and Self-Love: The Real Core of Your Journey
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. Instead, practice celebrating the body you have today while still working toward changes tomorrow.
- Body Neutrality as a Step Toward Love: If saying “I love my body” feels forced right now, try body neutrality. Acknowledge and appreciate what your body does for you without pressuring yourself to adore its every aspect yet.
- Self-Care Routines: Whether it’s a relaxing bath, a guided meditation, or journaling about your daily wins, incorporate small rituals that reinforce that you are worthy and capable of transformation.
- Mental Health Resources: If you struggle with gender dysphoria or body-image issues, consider seeking a therapist or counselor experienced in transgender care. Emotional well-being is as integral to this journey as any squat or lunge.
The Bottom Line
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. If you’re reading this as a transgender woman longing to sculpt your figure, know that you’re capable of making substantial changes, no matter your age or prior athletic experience.
This journey has been anything but a straight line for me. 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. With a well-rounded approach to diet, exercise, and emotional well-being, you can guide that adaptability toward a form that mirrors your internal truth.
As you move forward:
- Stay Educated: Keep learning about exercises and nutrition.
- Be Patient: Real results take time. Celebrate every milestone.
- Seek Support: You don’t have to figure this out alone.
- Honor Your Body: Listen to its signals, rest when you need it, and push when you feel strong.
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. Here’s to new beginnings, steady progress, and the beautiful, uniquely you shape that emerges along the way.
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. Your individual results, health needs, and risks may vary; reliance on any information provided herein is solely at your own risk.
