How I Built an Exercise Plan Around TRT
By Steve
When I started TRT (Testosterone Replacement Therapy) back in 2019, I knew it wasn’t just about the injections. It was about rebuilding my body, my energy, and my life. At 41, with two kids under six and a wife who deserves more than a couch potato for a husband, I had to get serious about my fitness. But here’s the thing: TRT isn’t a magic pill. It’s a tool, and like any tool, you’ve got to use it right. So, I set out to build an exercise plan that would work with my TRT, not against it.
The Starting Point: A Body in Need of Repair
Let’s be honest—before TRT, I was a mess. Low energy, low motivation, and a belly that was starting to resemble a spare tyre. I’d dabbled in gyms over the years, but consistency was never my strong suit. When I started TRT (125mg of Sustanon weekly plus HCG), I felt a spark of energy I hadn’t felt in years. But I knew that energy needed direction. That’s where the exercise plan came in.
Step 1: Strength Training—The Foundation
Strength training became the cornerstone of my routine. Why? Because TRT helps with muscle recovery and growth, so it made sense to lean into that. I started with compound lifts—deadlifts, squats, bench presses, and rows. These exercises work multiple muscle groups at once, which is perfect for someone like me who doesn’t have hours to spend in the gym.
I aimed for three strength sessions a week, focusing on progressive overload. That means gradually increasing the weight or reps over time. TRT made recovery easier, but I still had to listen to my body. Overtraining is a real risk, especially when you’re juggling work, family, and life.
Step 2: Cardio—The Necessary Evil
I’ll admit it—I hate cardio. Always have. But TRT or not, you can’t ignore it. Cardio is essential for heart health and fat loss, and it complements strength training beautifully. I started with two 30-minute sessions a week, usually on the treadmill or a brisk walk around the neighbourhood. Nothing too intense, just enough to get the heart pumping.
As my fitness improved, I added HIIT (High-Intensity Interval Training) once a week. It’s brutal, but it’s efficient. Plus, it’s a great way to burn fat without losing muscle—something TRT helps with, but you still need to put in the work.
Step 3: Recovery—The Unsung Hero
Here’s where TRT really shines. Recovery is faster, but that doesn’t mean you can skip it. I made sure to incorporate rest days, stretching, and even yoga (yes, yoga) into my routine. My wife Jenny jokes that I’ve become a new-age hippie, but hey, if it keeps me injury-free, I’ll take it.
Sleep is another critical part of recovery. With two young kids, it’s not always easy, but I prioritise it as much as possible. TRT has improved my sleep quality, but I still aim for 7-8 hours a night.
The Results: A New Lease on Life
It’s been over a year since I started this journey, and the results speak for themselves. I’ve lost 10kg, gained muscle, and feel stronger and more energetic than I have in years. But more than that, I feel like I’ve taken control of my health. TRT gave me the boost I needed, but the exercise plan is what’s keeping me going.
Final Thoughts
If you’re on TRT or considering it, don’t just rely on the injections. Build a plan that works for you—one that includes strength training, cardio, and recovery. And remember, it’s not about perfection; it’s about progress. As my mam always says, “A journey of a thousand miles begins with a single step.” So, take that step. Your future self will thank you.
P.S. If you’re in Ireland and looking for a gym buddy, hit me up. I could always use the motivation!