Walking into a gym should be an act of self-care, not an exercise in self-erasure. But for many trans people, especially those early in transition or navigating dysphoria, stepping through those doors can feel like entering enemy territory. Stares. Whispers. That moment when someone double-checks which locker room you walked into. Or worse, the days you don’t go at all because you just can’t.
I know that feeling. I’ve lived it.
I spent over 40 years in public gyms, first as a serious lifter, then as a competitive bodybuilder. I could tell you how to deadlift twice your bodyweight, how to program hypertrophy for every muscle group, and exactly what shoes are best for leg day. But what I didn’t expect was how much harder it would be to walk into those same gyms after I came out and began transitioning.
This article is for every trans person who’s sick of hiding in the corner, timing their gym sessions when it’s empty, or apologizing for simply existing. You’re allowed to be there. You’re allowed to take up space. And yes, you absolutely deserve a strong, joyful relationship with your body. Here’s how to start reclaiming that.
Know Your Right to Be There
Before we get into equipment, routines, or outfits, let’s start with the foundation: you belong. This isn’t about lifting the most or blending in. It’s about recognizing your right to show up fully.
Let’s begin with something radical: you don’t need to justify your presence.
You’re not required to look a certain way. You don’t need to pass. You don’t owe anyone an explanation. If you have a membership card and you want to move your body, you belong. Period.
Many gyms have anti-discrimination policies that include gender identity and expression—check your gym’s code of conduct. If they don’t? That’s not your shame to carry. That’s a sign they need to update their policies and staff training.
Pick the Right Gym for You (If You Can)
Now that we’ve established your right to be in the gym, let’s talk about picking one that won’t feel like walking into a middle school cafeteria during puberty.
Location and budget limit our choices, but if you can choose a gym, choose one that doesn’t feel like you’re walking into a frat house.
Things to consider:
- Tour the gym before committing. Get a feel for the vibe.
- Ask about inclusive policies around locker rooms, clothing rules, and bathrooms.
- Look for gender-neutral bathrooms or single-use showers if those are important for your comfort.
- Pay attention to signage and community boards—a Pride flag or trans sticker on the wall speaks volumes.
Some trans folks find solace in women-only gyms. Others prefer 24/7 access gyms so they can lift during off-peak hours. Neither choice makes you braver or less brave. It’s about feeling safe enough to show up.
Create a Game Plan (So You Feel in Control)
Once you’ve picked a gym, walking in with a solid plan is one of the best antidotes to anxiety. It’s the difference between feeling like prey and feeling like a pro.
One of the most powerful tools against gym anxiety? A plan.
Walking in with a purpose makes it easier to tune out distractions. Knowing what exercises you’re doing, where your equipment is, and how long you’ll be there builds confidence.
Tips:
- Write out your workout ahead of time.
- Watch form videos before going to practice new lifts.
- Use apps or notebooks to track your sets.
- Practice your route inside the gym in your head (yes, visualization works!).
You don’t need to be a pro. You just need to be prepared enough to feel focused.
Master the Art of the “Do Not Mess With Me” Face
Okay, you’re in. You’re moving. But you still feel the eyes. This is where body language becomes your armor, and trust me, it works.
I wish we lived in a world where people minded their business. But until then? The Look is your friend.
You know the one: that dead-serious, slightly intimidating, completely focused face that says, “I’m here for my glutes, not your commentary.”
Confidence is often a performance before it’s a feeling. If you look like you know what you’re doing, people will assume you do—and leave you alone.
Bonus tip: Noise-canceling headphones. Big ones. They’re a mood.
Navigate the Locker Room Like a Pro (Or Bypass It Entirely)
Let’s not sugarcoat it; locker rooms can be anxiety central. But there are ways to navigate them that minimize stress and maximize safety. Locker rooms are one of the most stressful parts of gym life for trans folks. Here are a few options to reduce stress:
- Arrive dressed and ready to lift.
- Use a single-stall bathroom to change, if your gym has one.
- Bring a hoodie or towel to change discreetly in corners if needed.
- Shower at home to skip communal bathrooms entirely.
If you do use a gendered locker room, walk in like you belong (because you do). Keep your eyes forward, your posture up, and your exit efficient. It’s unfair that we have to think this much about it, but until more gyms update their facilities, strategy matters.
Outfits That Work With (Not Against) Your Dysphoria
Clothes make a difference, not for anyone else, but for you. Feeling secure in what you’re wearing helps you stay present and focused.
Your clothes should support your workout and your confidence.
- For trans women: Try high-waisted leggings, long tanks, and light sports bras that provide a smooth silhouette. If tucking, find what level of compression you can tolerate without pain.
- For trans men or masc folks: Layering a dark tank over a binder-friendly compression shirt can offer freedom and structure. Binders should not be worn for high-intensity cardio or long workouts.
- For nonbinary folks: Choose what makes you feel powerful. Gender-neutral athletic lines are growing.
No matter your identity, breathable fabrics, moisture-wicking tech, and good support matter more than matching aesthetics. But if you find clothes that do both? That’s a win.
Use Strength as a Metaphor
Working out isn’t just physical; it’s emotional. Especially for trans folks, strength becomes something deeper: a symbol of survival.
Every rep, every mile, every bead of sweat is proof of what your body can do. Not how it looks. Not how it’s labeled.
You are not weak because you feel dysphoric. You are not failing if you skip leg day to avoid triggering mirrors. Reclaiming physical space, especially in a body you’re still learning to love, is an act of rebellion and survival.
Lifting taught me something I never expected: That the more I respected my body’s effort, the more I could appreciate it without judgment. Even when it didn’t look like my end goal.
Community Over Comparison
You’re not in this alone, even if it sometimes feels that way. The fitness world can be toxic, but there’s a growing trans-affirming corner that’s got your back.
Social media has flooded fitness with perfectionism. Six-packs, shredded arms, impossible standards. But your biggest flex? Still showing up.
Try following:
- Queer and trans fitness creators
- Body-neutral strength coaches
- Disability-inclusive lifters
- Community-based wellness spaces
If you want in-person support, some LGBTQ+ centers host gym nights, classes, or buddy systems. Check local listings.
You don’t need to do this alone. And if your gym feels isolating, you’re not the problem.
Handle Comments Like a Boss
We shouldn’t have to deal with comments or harassment—but reality says we might. So let’s be ready with tools and responses that protect your energy and safety.
Hopefully, no one says anything. But if they do:
- “Are you a boy or a girl?”
- You: “I’m here to lift, not educate.”
- “What are you?”
- You: “Stronger than you.”
- Unwanted stares or laughter
- Meet eyes for one second. Headphones back on. Keep moving.
You don’t owe anyone civility if they’re being cruel. Prioritize your safety. Report harassment if needed. And remember: Their discomfort is not your responsibility.
And if something crosses the line? File a report with the front desk or manager. Make a note of the time, place, and what happened. Follow up in writing if needed. If your gym doesn’t take action, escalate: state consumer protection offices or local LGBTQ legal aid groups may be able to help. You don’t have to handle harassment in silence.
Your Body Is Not a Debate
This one’s big. Because it’s not just the gym you’re navigating, it’s the whole weight of societal judgment. But let me remind you: your body doesn’t need defending.
Let’s get real for a moment. Many of us have absorbed messages that our bodies are wrong. That we’re too much or not enough. That we need to shrink, change, and apologize.
Gyms can trigger that stuff hard. Mirrors, locker rooms, bathrooms, and stares. But here’s the truth: your body is already worthy. You are not an argument to be won or a project to fix.
If taking up space feels unnatural at first, that’s not because you’re doing it wrong. It’s because the world taught you to shrink.
Reclaiming your physical presence can be an act of healing. Every squat, every sprint, and every yoga pose is a way of saying, “This body belongs to me.”
You Don’t Have to Be Brave Every Day
There’s strength in showing up. But there’s also strength in stepping back when you need to. Either way, you’re building something powerful.
Some days, you’ll walk into the gym like a warrior. Other days, you’ll circle the block and go home. That’s okay.
Courage is cumulative. Every small action builds your strength—mental and physical. Even if all you did was stretch at home today? That’s still a win.
You don’t have to earn your place in the world. And you sure as hell don’t have to earn your right to health.
RELATED: Coach’s Corner: Hotel Gyms Suck—Here’s Your Full-Body Fix
The Bottom Line
The first time I walked into a gym as myself, I didn’t feel powerful. I felt terrified. But somewhere between the warm-ups and the cool-down, I remembered that my body had always carried me through. Even before I had the words for who I was. Even before I could love it.
The gym isn’t always kind. But your strength? It’s already here. And you’re allowed to take up every inch of space you need. Keep lifting.
