As an older transgender woman, I’ve been on quite a journey when it comes to fitness, health, and transitioning. With over two decades of experience as a competitive bodybuilder and fitness coach, I’ve built a strong foundation in understanding the body’s needs and how to optimize it for peak performance. Next year, I’ll be attending my first consultation for breast augmentation, and I’m hoping to complete the procedure by the end of 2025. In the meantime, I’ve been focusing on a fitness regimen specifically designed to prepare my body for the changes it will undergo.
From personal experience and coaching others, I’ve heard many concerns from transgender women about back pain after breast augmentation. Having larger breasts will affect posture and place additional strain on the back muscles, so I’m determined to strengthen my back to ensure a smooth transition and a pain-free recovery. In addition, I’m also considering how to support my skin’s ability to stretch and recover after the procedure, minimizing the risk of stretch marks and maintaining skin health.
This routine is intended to strengthen your back, improve posture, maintain core strength, and enhance skin health, all of which are essential both before and after breast augmentation. Whether you’re planning surgery or have already had it, you can benefit from this workout plan to support your physical health and minimize the risks of complications such as back pain or skin issues like stretch marks.
Why Focus on Fitness Before and After Breast Augmentation?
Breast augmentation introduces new physical challenges, regardless of where you are in your transition. The increased weight on the chest can affect posture, leading to back pain and discomfort. Furthermore, for many transgender women, hormonal therapy may have already started to reshape their bodies, affecting muscle mass and skin elasticity.
Maintaining good physical health before surgery helps to prepare your body for the added strain, while staying fit after surgery promotes healing and prevents long-term issues. This routine focuses on strengthening the muscles that support your back and core, promoting skin health, and improving overall fitness. Whether you’re pre- or post-op, these exercises are designed to accommodate your needs.
Strengthening Your Back for Improved Posture
One of the most common complaints from transgender women after breast augmentation is back pain, which is often due to the additional weight on the chest pulling the shoulders forward. Strengthening your back muscles before and after surgery can help counterbalance this weight, improving posture and preventing pain.
The key muscles to focus on include the trapezius, rhomboids, and erector spinae. These muscles help keep the spine aligned and support the chest, preventing strain on your neck and lower back. Here’s a sample routine that can be performed both pre- and post-surgery, with modifications based on your recovery stage:
Back Strengthening Routine:
- Seated Rows (Cable Machine) – 3-4 sets of 12-15 reps
- Face Pulls (Cable Machine or Resistance Bands) – 3 sets of 12-15 reps
- Lat Pulldown (Wide Grip) – 3 sets of 10-12 reps
- Dumbbell Shrugs – 3 sets of 12-15 reps
- Supermans – 3 sets of 12-15 reps
Post-Surgery Modifications: For the first 6-8 weeks post-op, avoid exercises that place direct strain on your chest or require lifting heavy weights. Stick to low-impact, bodyweight versions until you’re cleared to resume strength training by your doctor.
Building Core Strength for Stability
Core strength is essential both before and after breast augmentation. A strong core helps stabilize your body, which is especially important after surgery when chest muscles are healing. Additionally, strengthening your core can help you stand straighter and reduce any back pain that the implants’ added weight might cause.
These exercises focus on the core without putting too much strain on the chest area, making them ideal for pre- and post-op routines:
Core Routine:
- Planks – Hold for 30-60 seconds, 3 sets
- Side Planks – Hold for 30-45 seconds per side, 3 sets
- Bird Dogs – 3 sets of 10-12 reps per side
- Glute Bridges – 3 sets of 15-20 reps (helps support the lower back)
- Dead Bugs – 3 sets of 10-12 reps (lie on your back, extend opposite arm and leg)
Post-Surgery Modifications: Initially, focus on gentle core movements like breathing exercises and pelvic tilts. Gradually increase the intensity of your core exercises as your body heals.
Improving Skin Health to Minimize Stretch Marks
For transgender women, especially those who are older or have been on hormone therapy, maintaining skin elasticity is crucial when preparing for breast augmentation. The skin around the chest will need to stretch to accommodate the implants, and taking steps to support skin health can reduce the likelihood of stretch marks.
Pre- and Post-Surgery Skin Care Routine:
- Stay Hydrated: Hydrated skin is more elastic and resilient, making it less prone to stretch marks. Aim to drink plenty of water throughout the day.
- Collagen-Boosting Foods: Incorporate foods like bone broth, fish, eggs, and citrus fruits into your diet. These foods support collagen production, which is essential for skin elasticity.
- Topical Treatments: Use creams with ingredients like hyaluronic acid, vitamin C, and retinol. These compounds promote skin regeneration and can improve the skin’s ability to stretch without tearing.
- Massage: Gently massaging your chest area (once cleared by your doctor) can improve circulation and promote healing post-surgery.
Post-Surgery Modifications: After surgery, you may want to continue using these skin treatments to support your body’s healing process, especially around incision areas to help with scarring and overall skin recovery.
Cardiovascular Health and Low-Impact Activity
Maintaining cardiovascular health is essential both before and after surgery to improve overall fitness, aid in recovery, and support your mental well-being. Pre-surgery, low-impact activities like walking, swimming, or cycling can help keep you fit without placing undue strain on the chest.
Cardio Routine:
- Walking or Light Jogging – 30-45 minutes, 3-4 times per week
- Low-Impact Cardio Circuit: Jump rope (1 minute), step-ups (1 minute), light shadow boxing (1 minute), rest (1 minute). Repeat 3-4 times.
Post-Surgery Modifications: Immediately after surgery, focus on gentle walking to promote circulation. As you recover, gradually reintroduce more strenuous cardiovascular activities with your doctor’s approval.
Nutrition for Recovery and Skin Health
Your diet plays a significant role in how well you recover from breast augmentation and how your skin handles the stretching. Proper nutrition can also aid in muscle maintenance and overall recovery post-surgery.
- Protein Intake: Maintain adequate protein intake (around 1.2-1.5 grams per kilogram of body weight) to support muscle repair and healing. Include lean meats, tofu, legumes, and protein shakes if needed.
- Collagen Supplements: Incorporating collagen supplements can help support skin elasticity and overall recovery.
- Vitamins and Antioxidants: Focus on vitamins C and E, which help in reducing inflammation and promoting skin regeneration.
Managing Back Pain and Posture After Surgery
For many transgender women, back pain becomes an issue after breast augmentation due to the additional weight on the chest. Strengthening the back, as outlined earlier, is essential for preventing this, but proper posture also plays a significant role.
Posture Tips:
- Be mindful of slouching: The added weight from implants may cause your shoulders to roll forward. Practice standing tall with your shoulders back.
- Stretch daily: Incorporate gentle upper body stretches like the child’s pose, cat-cow stretch, and chest openers to keep your muscles flexible and reduce tension.
Creating a Balanced Workout Plan
Here’s a sample workout plan that can be followed both before and after breast augmentation. For post-op women, start with lighter weights or bodyweight exercises, and slowly increase intensity as you heal:
Day 1: Upper Body and Back Strength
- Seated Rows – 3 sets of 12-15 reps
- Face Pulls – 3 sets of 12-15 reps
- Lat Pulldown – 3 sets of 10-12 reps
- Dumbbell Shrugs – 3 sets of 12-15 reps
- Planks – Hold for 30-60 seconds, 3 sets
Day 2: Lower Body Strength
- Bodyweight Squats – 3 sets of 12-15 reps
- Glute Bridges – 3 sets of 15-20 reps
- Lunges – 3 sets of 12-15 reps per leg
- Dead Bugs – 3 sets of 10-12 reps
Day 3: Cardiovascular Training
- Walking or Swimming – 30-45 minutes
- Low-Impact Cardio Circuit – 3-4 rounds
Day 4: Core and Flexibility
- Planks – Hold for 30-60 seconds, 3 sets
- Side Planks – 3 sets of 30-45 seconds per side
- Bird Dogs – 3 sets of 10-12 reps per side
- Yoga or Stretching – 15-20 minutes
The Bottom Line
Breast augmentation is a significant step in many transgender women’s lives, and whether you’re preparing for surgery or already post-op, fitness can play a critical role in supporting both your physical and mental health. This routine is designed to help you stay strong, maintain good posture, and enhance your skin health, so you can feel confident and comfortable in your body, both during and after your transition.
Remember, the most important thing is to listen to your body and take your time. Whether you’re pre-op, post-op, or simply looking to maintain good health, these exercises and practices can help you stay on track with your goals and enjoy a pain-free, smooth recovery.
