Top 10 FTM Workouts That Will Increase Testosterone and Build Muscle | ENBYNYC

Top 10 FTM Workouts That Will Increase Testosterone and Build Muscle | ENBYNYC

Author: Pedro Santos

Date: 18-October-2022

If you are a transmasculine person looking for FTM workouts, In this article, we will be unpacking why working out is vital to your overall health and well-being, not to mention improving levels of gender dysphoria. 

Not only does exercise help boost testosterone levels, but it also helps build muscle mass throughout the entire body.

To learn more about gender dysphoria and different ways to treat it, visit this article https://enbynyc.com/blogs/news/treating-gender-dysphoria-without-transition

Having more muscle mass can improve your metabolic rate, make you stronger, and improve your self-confidence. In this blog post, we will discuss the top 10 workouts that are best for increasing testosterone and building muscle whether you are undergoing hormone replacement therapy or not.

We will also provide tips on how to get the most out of your workout routine!

Table of Contents

  • Why should a transmasculine person workout?
  • How does working out increase testosterone levels?
  • Top 10 FTM Workouts That Will Increase Testosterone and Build Muscle
  • Benefits of Upper Body and Lower Body Workouts for Transmasculine People
  • Upper Body Workouts for FTM Trans People
  • Lower Body Workouts for FTM Trans People
  • Gym Essentials When Starting My Fitness Journey
  • How to Program Workouts for Transmasculine People?
  • Upper Body Workouts After Top Surgery
  • Resources for FTM Workouts
  • Final Thoughts

Why should a transmasculine person workout?

There are many reasons why FTM trans people should make working out a regular part of their routine. As we mentioned before, one of the main benefits is that it helps increase testosterone levels.

Testosterone is an essential hormone for FTM trans people because it can help masculinize the body and produce secondary sex characteristics such as facial hair and a deeper voice.

In addition to increasing testosterone levels, working out has numerous other benefits. It can help improve your cardiovascular health, make you stronger, and increase your bone density.

It can also help reduce stress levels, improve sleep quality, and boost mood. Overall, there is no downside to working out regularly!

How does working out increase testosterone levels?

Testosterone is produced in the testes and adrenal glands. When you work out, your body releases a hormone called adrenocorticotropic hormone (ACTH).
ACTH stimulates the release of testosterone from the testes. In addition, working out also increases the production of luteinizing hormone (LH). LH is responsible for stimulating testosterone production in the Leydig cells of the testes.

Top 10 FTM Workouts That Will Increase Testosterone and Build Muscle

 

FTM Workouts

 

1. Strength Training:

Strength training is one of the best FTM workouts for increasing testosterone and building muscle.

Your body releases testosterone and other hormones that help build muscle when you lift weights. In addition, strength training also helps improve bone density and reduce the risk of injuries in the future.

If you are new to strength training, we recommend working with a personal trainer or taking a class at your local gym. This will help ensure that you are using the proper form and technique.

2. HIIT Training:

HIIT stands for high-intensity interval training. It is a type of workout that alternates between short bursts of intense activity and periods of rest or recovery.

HIIT training is an excellent workout for FTM trans people because it helps increase testosterone levels and also builds muscle. In addition, HIIT workouts are relatively short, so they are perfect for busy people who don’t have a lot of time to exercise.

3. Cardio: 

Cardio exercises are any type of workout that gets your heart rate up and makes you sweat. Some examples of cardio exercises include running, biking, swimming, and jumping rope.

4. Anaerobic Exercise:

Anaerobic exercise is a type of workout that is performed at a high intensity for a short period of time. Examples of anaerobic exercises include sprinting, weightlifting, and interval training.

5. Yoga:

Yoga is an excellent FTM workout for increasing flexibility, reducing stress, and improving overall health. Yoga can also help increase testosterone levels by stimulating the release of the hormone LH.

If you are new to yoga, we recommend taking a class or working with a personal trainer who can help you learn the proper form and technique.

6. Pilates:

Pilates is a workout focused on strengthening the core muscles. Pilates can also help improve flexibility and boost mood.

7. Tai Chi:

Tai chi is a type of workout that combines elements of meditation and martial arts.

Tai chi is an excellent workout for transmasculine folks because it helps increase testosterone levels, improve balance and coordination, and reduce stress levels. In addition, Tai chi can also help improve bone density and reduce the risk of injuries.

8. Resistance Training:

Resistance training is a type of workout that uses weights or other resistance to build muscle.

9. Interval Training:

Interval training is a type of workout that alternates between high-intensity activity and periods of rest or recovery. In addition, interval training can also help improve cardiovascular health and boost mood.

10. Circuit Training:

Circuit training is a type of workout that combines elements of resistance training, cardiovascular exercise, and interval training.

Benefits of Upper Body and Lower Body Workouts for Transmasculine People

 

Benefits of Upper Body and Lower Body Workouts for Transmasculine People

 

Upper and lower body workouts can benefit trans male individuals. FTM trans people often have more muscle mass in their upper body than in their lower body. This is because testosterone is a hormone that promotes muscle growth.

Upper body and lower body workouts can help build muscle mass and achieve a more balanced physique. In addition, a training program focused on the upper body can improve the following:

1. Improves body composition:

Transmasculine individuals who focus on upper body workouts can help improve their body composition by increasing muscle mass and reducing body fat.

2. Helps to increase testosterone levels:

Focusing on upper body muscles can help to increase testosterone levels by stimulating the release of the hormone LH.

3. Improves bone density: 

Workouts that focus on the upper body can help improve bone density and reduce the risk of injuries in the future.

4. Reduces stress levels:

Upper body workouts can help to reduce stress levels by releasing endorphins and other hormones that have a calming effect on the body.

Upper Body Workouts for FTM Trans People:

1. Pull-ups:

Pull-ups are a great exercise because they work a variety of upper body muscles, including the biceps, triceps, shoulder muscles, and latissimus dorsi. In addition, pull-ups help to improve grip strength and posture.

2. Push-ups:

Push-up is another excellent exercise because they work the chest, shoulders, and triceps. Push-ups can also help improve core stability and posture.

3. Overhead press:

The overhead press is a great exercise for building strong shoulders. In addition, the overhead press helps to improve core stability and posture.

4. Bench press:

The bench press is an excellent exercise for building strong chest muscles. In addition, the bench press helps to improve core stability and posture.

5. Rows:

Rows are a great exercise for working the back muscles. In addition, rows help to improve grip strength and posture.

Lower Body Workouts for FTM Trans People:

1. Squats:

Squats are a great exercise because they work a variety of lower body muscles, including the quadriceps, hamstrings, and glutes. In addition, squats help to improve core stability and posture.

2. Deadlifts:

Deadlifts are another excellent exercise because they work the hamstrings, glutes, and lower back muscles. In addition, deadlifts help to improve grip strength and posture.

3. Leg press:

The leg press is a great exercise for working the quadriceps and hamstrings. In addition, the leg press helps to improve core stability and posture.

4. Calf raise:

The calf raise is an excellent exercise for working the calf muscles. In addition, the calf raise helps to improve balance and posture.

5. Lunges:

Lunges are a great exercise because they work the quadriceps, hamstrings, and glutes. In addition, lunges help to improve balance and posture.

Gym Essentials When Starting My Fitness Journey

Starting a fitness journey can be daunting, especially if you don't know where to start. The most important thing is to just start somewhere! Once you get into the swing of things, working out will become second nature.

What do I need to start going to the gym?

  1. A good pair of shoes: Investing in a good pair of shoes is important because they will provide support and cushioning for your feet. In addition, they will help to improve your balance and prevent injuries.

  1. Wearing comfortable clothing: It's important to wear clothing that is comfortable and allows you to move freely. Baggy clothing can be hazardous while working out and tight clothing can be uncomfortable.

  1. A water bottle: Staying hydrated is key to a successful workout. Make sure to bring a water bottle with you to the gym so you can stay hydrated throughout your workout.

  1. A towel: A towel is important for wiping away sweat and keeping your body temperature regulated.

  1. A gym bag: A gym bag is important for carrying all of your essentials with you to the gym. It's also a good place to store your dirty clothes after your workout.

With these five essentials, you'll be ready to take on any workout!

How to Program Workouts for Transmasculine People?

When it comes to programming workouts for transmasculine people, the most important thing is to focus on compound exercises. Compound exercises are exercises that work multiple muscle groups at the same time.

These types of exercises are important because they help to build muscle, reduce fat and increase strength quickly.

Some examples of compound exercises mentioned above in this article are squats, deadlifts, bench presses, overhead presses, and rows. These exercises are important because they help to build a strong foundation of muscles. In addition, they help to improve core stability and posture.

Another important thing to keep in mind when programming workouts is recovery. It's important to allow your body adequate time to recover between workouts. This will help to prevent injuries and enable your muscles to grow.

A general rule of thumb is to take one day off from lifting for every two days that you lift. This will give your body the time it needs to recover and grow stronger.

Upper Body Workouts After Top Surgery

After top surgery, it's important to focus on rebuilding the muscles in your chest and shoulders. This can be done by doing upper body workouts that focus on compound exercises.

In addition, it's important to do some cardiovascular exercise after top surgery. This will help you to recover quickly and reduce the risk of developing blood clots.

Some examples of cardiovascular exercise are walking, jogging, swimming, and cycling. Doing these types of activities for 30 minutes per day will help you to improve your cardiovascular health and speed up your recovery.

Finally, it's important to focus on your diet after top surgery. Eating a healthy diet will help you to recover quickly and improve your overall health.

Some things to include in your diet are protein, fruits and vegetables, healthy fats, and plenty of water. Eating these things will help you to feel your best and recover quickly after surgery.

Resources for FTM Workouts

If you're looking for more resources on FTM workouts, here are a few that we recommend:

The FTM Fitness Guide: This guide is packed with information on how to workout safely and effectively as an FTM person.

Transgender Weightlifting: This website is a great resource for FTM people who want to learn more about weightlifting.

FTM Workout Routines: This website has a variety of different workout routines that are specifically designed for FTM people.

Strong FTM: This website is a great resource for FTM people who want to learn more about strength training.

The FTM Fitness Forum: This forum is a great place to ask questions, get advice, and connect with other FTM people who are interested in fitness.

Transgender Bodybuilding: This website is a great resource for FTM people who want to learn more about bodybuilding.

Final Thoughts

In this article, we have provided you with a list of the top 10 FTM workouts that will help to increase testosterone and build muscle. These workouts are based on compound exercises that work multiple muscle groups at the same time.

They are important because they help to build a strong foundation of muscles and improve core stability and posture. In addition, they help to reduce fat quickly.

It is important to remember to allow your body adequate time to recover between workouts in order to prevent injuries and enable your muscles to grow. A general rule of thumb is one day off for every two days that you lift weights.

Finally, it is important to focus on your diet after surgery. Eating a healthy diet will help you to recover quickly and improve your overall health.

Some things to include in your diet are protein, fruits and vegetables, healthy fats, and plenty of water.

Pedro Santos is a writer, professional fitness coach, founder, and CEO of ENBYNYC, He is committed to creating a safe and welcoming space for trans people and amplifying their voices. To learn more about him visit his bio at https://enbynyc.com/pages/about-pedro