Trans & Non-Binary Guide to Gym Confidence: Move Boldly, Train Proudly

Stepping into a gym can feel daunting—especially when you’re navigating a space that hasn’t always been designed with trans and non-binary people in mind. Whether it’s the changerooms, the glances, or the internal dialogue, it’s easy to feel like you’re on display.

But here’s the truth: you belong. You deserve to feel strong, safe, and confident in your body—on your own terms.

🌈 Reclaiming Your Space

Confidence in training isn’t about how much you lift or how you look. It’s about feeling empowered to show up, move, and grow. Here are a few ways to build that confidence:

• Start with intention: Whether you're training for strength, mental clarity, gender affirmation, or just joy—your reason is valid.

• Scope out the space: Visit during quieter hours or ask staff for a walkthrough. Familiarity helps ease anxiety (I always scope, particularly for equipment and Gym Bros).

• Find inclusive gyms: Some facilities offer gender-neutral changerooms or have inclusive policies. Don’t be afraid to ask.

🧘‍♀️ Exercises to Build Strength & Confidence

You don’t need fancy gear or a complicated plan to get started. These exercises are beginner-friendly, adaptable, and great for building a sense of control and progress:

• Bodyweight Squats: Builds leg strength and stability. Can be done anywhere.

• Push-Ups (or Incline Push-Ups): Great for upper body strength and chest definition.

• Dead Bugs or Bird-Dogs: Core exercises that improve posture and coordination.

• Resistance Band Rows: Strengthens the back and arms—ideal for shaping your silhouette.

• Walking Lunges: Boosts lower body strength and balance.

These movements can be tailored to your goals—whether that’s building muscle, improving posture, or supporting gender-affirming physical changes. Next week I will write more about how to adjust your training for a more masculine or feminine aesthetic without losing the essence – building strength everywhere.

👕 Dressing for Comfort & Confidence

Let’s talk gear. The right outfit can make or break your gym experience—not just in terms of performance, but in how you feel walking through the door.

• Baggy Clothing Is In: Oversized shirts, relaxed trackies, and loose hoodies are not only comfortable—they’re bang on trend. They offer coverage, reduce dysphoria triggers, and let you move freely.

• Breathable Fabrics: Look for cotton blends or moisture-wicking materials that keep you cool and dry.

• Layer Strategically: A loose tank over a compression top or binder (if safe for exercise) can offer both support and coverage.

• Colour Matters: Darker tones can feel grounding and less revealing, while bold colours can be empowering—choose what makes you feel most like you.

🛡️ Navigating the Gym Environment

• Changerooms & Bathrooms: If traditional facilities feel unsafe, arrive dressed to train or ask staff about alternatives. Some gyms offer private or gender-neutral options.

• Group Classes: These can be affirming if the instructor uses inclusive language. Don’t hesitate to advocate for yourself but also read the room. If you tell staff your pronouns once and they keep mucking it up, it might not be your kind of gym.

• Personal Trainers: Seek out trainers who are LGBTQIA+ affirming or explicitly inclusive. They can be powerful allies (I know I have set the bar high on this 😉).

💬 Final Thoughts

Training confidence isn’t built overnight. It’s a process of showing up, listening to your body, and honouring your identity. You don’t need to pass, conform, or explain. You just need to move—and that movement is a radical act of self-love. The more visible we are, the more of us will feel safe to be visible. Oftentimes we can’t be what we can’t see.

Whether you’re lifting, stretching, or just walking through the gym doors for the first time, know this: you’re strong, valid, and worthy of every rep.