The slight ache I felt in my shoulders this morning wasn’t just a reminder that I pushed myself yesterday in the gym—it was a love letter from my body, a thank-you for the care I’m giving it after two years away from fitness. As a transgender woman, this journey back into exercise after starting hormone replacement therapy (HRT) is profoundly personal. Before starting my transition, I was a competitive bodybuilder and fitness coach, witnessing countless individuals abandon their ambitious New Year’s fitness goals at the first twinge of discomfort—often due to lactic acid buildup.
My goal is to reassure you: this sensation isn’t a signal to stop but a reflection of your progress. For those embracing exercise, especially in the context of transitioning, understanding how lactic acid works can help you harness its power and continue pushing forward. Let’s delve into what it means, ways to minimize its effects, and how HRT alters the body’s response to training.
What is Lactic Acid?
When you exercise, especially during intense activities like lifting weights or sprinting, your muscles use glucose for energy. When oxygen availability is limited, your body breaks down glucose anaerobically (without oxygen), producing lactic acid as a byproduct. This lactic acid accumulates in your muscles, lowering the pH and leading to the familiar burning sensation you feel during intense effort.
Contrary to popular belief, lactic acid itself isn’t the sole culprit for muscle soreness. The soreness you feel the next day, often called delayed-onset muscle soreness (DOMS), is due to microscopic tears in muscle fibers. However, lactic acid buildup can contribute to fatigue during your workout.
How to Minimize Lactic Acid Build-Up
Managing lactic acid isn’t about avoiding it altogether—after all, it’s part of the process of building strength and endurance. Instead, you can focus on strategies to reduce its intensity and recover faster:
- Gradual Progression: When returning to exercise, start with lighter weights and shorter workouts. Gradual increases allow your muscles and cardiovascular system to adapt without overwhelming your body with lactic acid buildup.
- Proper Warm-Up: A dynamic warm-up increases blood flow and oxygen delivery to muscles, reducing the likelihood of excessive lactic acid accumulation.
- Stay Hydrated: Dehydration slows blood circulation and impairs the body’s ability to flush out lactic acid. Aim for consistent hydration throughout the day.
- Incorporate Active Recovery: Light activities like yoga, walking, or stretching help maintain blood flow and aid in clearing lactic acid from your muscles after intense workouts.
- Breathing Techniques: Focusing on deep, steady breathing during exercise improves oxygen delivery to muscles, reducing the reliance on anaerobic pathways.
- Cool Down and Stretch: End each workout with a cool-down phase and gentle stretching to help your body transition back to a resting state.
Creatine Supplementation: A Powerful Ally in Recovery
Adding creatine supplementation to your fitness routine can significantly aid in recovery and help minimize lactic acid buildup, especially for transgender individuals undergoing hormone replacement therapy (HRT). Creatine, a naturally occurring compound found in muscle cells, plays a crucial role in energy production during high-intensity exercise. For those returning to the gym or increasing their exercise intensity, it can be a game-changer.
How Creatine Works
Creatine enhances the production of adenosine triphosphate (ATP), the energy currency of your cells. During intense workouts, ATP stores deplete quickly, and your body relies more on anaerobic energy systems, which produce lactic acid. By boosting ATP availability, creatine delays the reliance on anaerobic pathways, reducing lactic acid accumulation and fatigue.
Benefits of Creatine for Transgender Individuals
For transgender individuals, creatine supplementation can offer specific benefits:
- For Transgender Women (MTF):
- Preserving Strength: While HRT may lead to decreased muscle mass and strength, creatine supplementation can help maintain energy production and enhance performance during high-intensity workouts.
- Improved Recovery: Creatine’s role in cellular hydration and repair can aid in reducing muscle soreness, making it easier to stay consistent with workouts.
- For Transgender Men (FTM):
- Supporting Muscle Growth: Testosterone increases muscle mass, and creatine can amplify this effect by providing the energy needed for heavier lifts and longer sessions.
- Delaying Fatigue: By minimizing lactic acid buildup, creatine allows for more reps and sets, leading to faster progress in strength and endurance.
How to Use Creatine Effectively
- Dosage: A typical regimen involves a loading phase of 20 grams per day for 5–7 days (divided into 4 doses), followed by a maintenance dose of 3–5 grams daily.
- Timing: Consistency is more important than timing, but taking creatine post-workout with a protein shake can enhance absorption.
- Hydration: Creatine draws water into your muscles, so staying hydrated is essential to avoid cramping or dehydration.
RELATED: Creatine Supplementation for Transgender Individuals
How Hormone Replacement Therapy (HRT) Changes Exercise Response
For transgender individuals on HRT, the way your body responds to exercise, including lactic acid production, may change. Here’s a breakdown:
For Transgender Women (MTF):
- Muscle Mass and Strength: Estrogen and anti-androgens decrease testosterone levels, leading to reduced muscle mass and strength. Over time, this may result in less intense lactic acid buildup due to lower overall muscle capacity.
- Fatigue Threshold: While some studies suggest that estrogen may improve recovery by reducing inflammation, transgender women might notice they tire more quickly during high-intensity workouts as muscle fiber composition shifts.
For Transgender Men (FTM):
- Increased Muscle Mass: Testosterone increases muscle mass and strength, enhancing performance. However, larger muscles may produce more lactic acid during intense activity.
- Improved Recovery: Testosterone can speed up recovery and reduce post-workout inflammation, potentially making DOMS less pronounced over time.
For both transgender men and women, HRT changes the way your body builds and repairs muscle, so listening to your body is crucial. Tailor your workouts to reflect these changes and embrace progress at your own pace.
Using the Ache to Guide Your Progress
The ache you feel after a workout isn’t something to fear—it’s your body’s way of signaling that you’re challenging yourself. However, balance is essential. Overdoing it can lead to injury or burnout, while underdoing it won’t yield significant progress. Here’s how to use this sensation to guide your next workout:
- Identify Your Threshold: If soreness limits your range of motion or daily activities, you may need to scale back. Aim for a challenge that feels invigorating, not debilitating.
- Track Your Progress: Keep a workout journal to note how sore you feel after specific exercises. Over time, you’ll learn what intensity works best for you.
- Celebrate the Growth: Use the soreness as a reminder of your strength and resilience. Every ache is a step closer to your fitness goals.
Embracing Fitness as a Resolution in 2025
As the new year approaches, many of us—myself included—are setting goals for better physical and mental health. For transgender individuals, exercise isn’t just about aesthetics; it’s a way to connect with our bodies during a transformative journey. Fitness can boost confidence, alleviate stress, and improve overall well-being.
If you’re just starting or ramping up your routine in 2025, here are some tips to keep in mind:
- Set Realistic Goals: Focus on consistent progress rather than perfection. Small, sustainable changes lead to lasting results.
- Find Your Community: Join LGBTQ+ or transgender-friendly fitness groups for support and encouragement.
- Honor Your Journey: Your transition and fitness goals are deeply personal. Celebrate every milestone, whether it’s lifting a heavier weight or simply showing up for yourself.
Conclusion
The ache of lactic acid, the burn in your muscles, and the soreness the next day—they’re all part of the beautiful process of transformation. For transgender individuals like us, every workout is a testament to our strength, resilience, and commitment to ourselves. As you step into 2025 with fitness as part of your resolutions, remember to embrace the ache, celebrate the progress, and honor your unique journey.
Here’s to a year of growth, strength, and self-love—one rep at a time.