Sculpting Your Aesthetic: A Workout Breakdown for Trans and Non-Binary Aussies

Fitness isn’t just about health—it’s also about self-expression. For trans and non-binary Australians, training can be a powerful way to affirm identity, explore embodiment, and shape how you move through the world. Whether you're chasing a softer silhouette, a more angular frame, or simply want to feel strong and grounded, this guide offers a breakdown of workouts tailored to different aesthetics—with full respect for your goals, your body, and your journey.

🧠 First, a Note on Autonomy and Safety

Before we dive in: your body is yours. There’s no “right” way to look, and no aesthetic is more valid than another. This guide is here to support your choices—not prescribe them. If you’re navigating medical transition, hormone therapy, or injury recovery, chat with your GP, physio, or allied health team before making big changes to your training.

🎯 Aesthetic Goals and Targeted Training

Here’s how to align your workouts with specific aesthetic goals, especially if you're looking to emphasise or de-emphasise certain areas:

1. Masculine Aesthetic: Broad Shoulders, Defined Chest, Lean Waist

Focus Areas: Upper body hypertrophy, core definition, low body fat

Workout Split:

- Monday: Chest & Triceps (bench press, dips, push-ups)

- Tuesday: Back & Biceps (pull-ups, rows, curls)

- Wednesday: Shoulders & Core (overhead press, lateral raises, planks)

- Thursday: Legs (squats, lunges, deadlifts)

- Friday: Cardio & Mobility (HIIT, yoga, foam rolling)

Tips:

- Compound lifts build mass and symmetry.

- Core work helps define the waistline.

- Moderate cardio (zone 2) preserves muscle while trimming fat.

2. Feminine Aesthetic: Curves, Glutes, Toned Arms

Focus Areas: Lower body strength, glute development, arm toning

Workout Split:

- Monday: Glutes & Hamstrings (hip thrusts, Romanian deadlifts)

- Tuesday: Quads & Calves (squats, leg press, calf raises)

- Wednesday: Upper Body Sculpt (light dumbbell work, resistance bands)

- Thursday: Core & Posture (Pilates, oblique work, posture drills)

- Friday: Dance Cardio or Flow (Zumba, barre, yoga)

Tips:

- Use moderate to heavy weights, at long ranges (work the joint to its full range).

- Glute isolation exercises shape the lower body.

- Posture work adds tallness and length, which translates as gracefulness.

3. Androgynous Aesthetic: Balanced Frame, Functional Strength

Focus Areas: Symmetry, mobility, endurance

Workout Split:

- Monday: Full Body Strength (deadlifts, push-ups, squats)

- Tuesday: Mobility & Core (animal flow, planks, twists)

- Wednesday: Cardio Intervals (cycling, rowing, sprints)

- Thursday: Active Recovery (stretching, walking, breathwork)

- Friday: Skill-Based Movement (climbing, martial arts, dance)

Tips:

- Functional training builds capability and confidence.

- Balanced routines support a neutral aesthetic.

- Focus on core work makes for a squarer torso.

- Skill-based movement fosters joy and body awareness.

🧬 Hormones, Recovery, and Adaptation

If you're on HRT, your body may respond differently to training. Adjust volume, intensity, and recovery time accordingly—and be patient. Progress is nonlinear, and your body is adapting in powerful ways.

🌈 Affirming Your Identity Through Movement

Fitness can be a celebration of who you are—not just what you look like. Consider:

- Mirror work: Practice affirmations while training.

- Clothing: Wear gear that makes you feel confident and safe.

- Community: Join queer-friendly gyms or online spaces.

- Music: Curate playlists that energise and affirm you—whether it’s Kylie, Baker Boy, G-Flip or your own mix of bangers.

🛠️ Sample Weekly Planner (Customisable)

| Day                | Focus                      | Example Workout                                                  |

|---------------|---------------------|-----------------------------------------------------|

| Monday        | Upper Body Strength | Bench press, rows, shoulder press    |

| Tuesday        | Lower Body Sculpt      | Squats, lunges, glute bridges               |

| Wednesday | Core & Mobility             | Pilates, planks, yoga                                 |

| Thursday      | Cardio & Flow                 | HIIT, dance, cycling                                   |

| Friday             | Skill or Recovery           | Climbing, martial arts, stretching       |

💬 Final Thoughts

Your body is a canvas, and movement is your brush. Whether you're affirming gender, exploring fluidity, or simply chasing strength, your workout can be a deeply personal and empowering ritual. There’s no one-size-fits-all—just what fits you.

If you’d like help customising a plan based on your goals, hormone status, or injury history, I’d be honoured to help - join other Trans and Enby lifters in our queer-friendly gym. Let’s make movement affirming, joyful, and unapologetically yours.