Starting testosterone is like hitting the reset button on your body’s operating system—exciting, powerful, and occasionally confusing as hell. One of the first things many trans masc folks notice in the gym? Recovery feels… different. Whether you’re feeling extra sore, dragging between workouts, or just wondering if this is normal, you’re not alone. Let’s break down how testosterone changes recovery—and how to work with your body, not against it.
This Week’s Question:
Dear Coach,
I just started testosterone about a month ago, and I’m finally starting to feel more energized in the gym. The only thing is, I’ve noticed my recovery times seem different than before. Like, I feel more sore after workouts, and it takes longer for that soreness to go away. I’ve heard T can change how your body responds to training—is that true? Can you help me understand how testosterone affects recovery?
— Getting Swole, Kinda Sore
Dear Getting Swole, Kinda Sore,
Oh, you’re in it now—the glorious, awkward, amazing first few months of T. Congrats on starting your testosterone journey! There’s nothing quite like that initial burst of energy, motivation, and yep… weird soreness in muscles you didn’t even know you had.
Let’s break down what’s really going on and how testosterone plays a role in your recovery.
Testosterone = Muscle Growth (Eventually)
Testosterone is anabolic, which means it helps build muscle and repair tissue. Over time, it increases your body’s ability to synthesize protein and generate lean muscle mass. Sounds like a win, right?
BUT—your body is adjusting. Your muscles, tendons, and joints are being asked to perform under a completely new hormonal profile. That transition period? It can feel like your body is confused… because it kind of is.
Here’s what you might be experiencing:
- Increased DOMS (Delayed Onset Muscle Soreness): Your muscles are breaking down more during workouts, which is great for growth—but rough on recovery at first.
- Inflammation Fluctuations: Testosterone can affect how your body handles inflammation, sometimes leading to more stiffness or soreness early on.
- Collagen Changes: T impacts your connective tissue (tendons and ligaments), which may lag behind muscle development. That means sore joints or tightness post-lift.
Don’t worry—it won’t last forever. This is your body learning to rebuild stronger.
Recovery Time: What’s Normal?
Recovery depends on a lot of factors—training intensity, sleep, and nutrition—but hormone shifts definitely play a role. When you’re early on T, it’s common for recovery to feel a little slower at first. Your body is still recalibrating.
What’s normal?
- Soreness lasting 24–72 hours after training is standard.
- Feeling like you need an extra rest day now and then? Totally fine.
- If you’re still sore 5+ days later, or you feel weaker instead of stronger, that’s your body saying, chill out, bro—take more recovery time or lower intensity.
RELATED: Lactic Acid, Fitness, and HRT: A Transgender Guide to Recovery
Recovery Isn’t Just Physical
Testosterone can affect your sleep quality, hydration needs, and even mental fatigue. So while your muscles are learning to grow, your brain might be feeling the crash from poor sleep or fluctuating energy.
Tips:
- Hydrate more than usual. T can subtly increase your fluid needs.
- Dial in your sleep. Growth hormone (which helps recovery) peaks during deep sleep—don’t mess with it.
- Eat enough. Your body’s metabolism may increase on T—more protein, more calories, more fuel.
Coach’s Tips for Faster Recovery on T
- Keep Protein High: Aim for 1g of protein per pound of bodyweight per day. Protein is your best friend for muscle repair.
- Start Using Creatine: It’s one of the most researched supplements out there—safe, effective, and great for boosting strength and speeding up recovery. Start with 5g daily (no loading phase needed).
- Active Recovery Works: Light cardio, yoga, or stretching can help reduce soreness and improve circulation.
- Don’t Train to Failure Every Time: You’re not lazy—you’re smart. Progress isn’t just pushing harder; it’s knowing when to hold back.
- Foam Rolling = Magic: Invest in a roller. Use it. You’ll thank me later.
- Log Your Workouts: Track how long recovery takes week to week—you’ll probably see improvements as your hormone levels stabilize.
RELATED: Creatine Supplementation for Transgender Individuals
What to Expect Long-Term
Once your T levels stabilize (usually around 3–6 months in), your recovery time may actually improve. You’ll likely notice:
- Faster muscle repair
- Increased strength gains
- Shorter periods of soreness
Just don’t rush it. Your tissues need time to adapt to the new demands you’re putting on them. That’s not weakness—it’s wisdom.
The Bottom Line
Your body is changing, and it’s doing something amazing: rebuilding itself in alignment with your identity. That’s powerful, and yes—sometimes sore.
Honor where you’re at. Lift smart. Rest well. And trust that this soreness is part of the process. You’re not broken—you’re becoming.
Keep lifting, keep growing, and I’ll see you next week.
— Coach Bricki
Disclaimer for Coach’s Corner: Coach’s Corner is for informational purposes only and is not a substitute for professional medical, fitness, or nutritional advice. While Coach Bricki provides guidance based on personal experience as a fitness professional and transgender woman, all readers are encouraged to consult a licensed health professional before making significant changes to their health or exercise routines.
