Are you spending time and sweating in workouts but not seeing results? Wondering what you’re doing wrong? If you have trouble building glute muscles despite intense training, you are probably making one of the following mistakes. Read this article to find out why your glutes are not growing and how to improve your results.
Choose the Right Exercises Ensure variety and effectiveness by focusing on fundamental movements like squats, deadlifts, and lunges. These exercises engage the glute muscles the most.
Regularly Increase Weights Gradually increasing weights is essential for muscle development. Don’t be afraid to lift heavier weights and always perform exercises with proper technique.
Train Glutes 2-3 Times a Week Regular and well-planned training sessions yield better results. Combining strength training with sculpting exercises will help achieve your desired outcomes.
Watch Your Diet The right amount of calories and macronutrient ratios are key. A diet rich in protein, carbohydrates, and healthy fats supports muscle-building processes.
Recovery is Crucial Give your muscles time to rest. Proper recovery, sleep, and supplementation speed up muscle repair and improve training results.
Women often rely on workouts with bands and bodyweight exercises available on YouTube. These exercises mainly involve leg movements in different directions, which may not be effective enough. To grow glutes, focus on fundamental, basic movements like:
To make these exercises effective, choose the right weight. I suggest performing 8-12 repetitions, with the last ones being challenging while maintaining proper form. Perform exercises in a full range of motion — the lower you go in a squat with a barbell, the more the glutes are involved.
See also: Glute Workout. The Best Exercises.
If you want to keep developing your glute muscles, you must regularly increase weights. Training only with bands will eventually stop yielding progress because muscles need bigger challenges to grow. Adding weights causes microtears in the muscles, which rebuild themselves larger and stronger during recovery. Regularly increasing weights is key to progress and glute muscle development.
To grow your glutes, you need to train them 2-3 times a week. Faster results come with training glutes three times a week. However, intensity, weight, and exercise correctness are more important than frequency. I recommend:
Check out our transformations: Asia, Ania, Dominika.
Glutes grow not only from training but also from the right diet. Your diet should contain proper proportions of carbohydrates, proteins, and fats. You need calories as building blocks, training as a growth stimulus, and recovery for muscles to rebuild. Make sure your diet is well-balanced to support muscle growth.
Read our article: Muscle Gain Diet. What to Eat to Effectively Build Muscle.
After an intense workout, glute muscles need 24-72 hours to recover. Avoid training the same muscle group day after day. To speed up recovery, consider supplements such as L-glutamine, omega-3 fatty acids, and nighttime recovery formulas. Good recovery practices also include stretching, massages, and adequate sleep.
