Grow Your Glutes: What Every Beginner Needs to Know
4
35
0
Welcome back! Today I’m diving into a topic that’s near and dear to my heart – building strong, healthy glutes! Whether you’re looking to enhance your performance, improve your posture, or just feel more confident in your favourite jeans, this is for you. These are the lessons I wish I’d learned when I first started my glute building journey! 🍑💪
1. Time Under Tension > Heavy Lifting
Let’s talk about one of the biggest misconceptions in the fitness world: the idea that heavier weights always equal better results. Don’t get me wrong, lifting heavy can be incredibly effective, but when it comes to growing your glutes, it’s all about making sure those muscles are actually doing the work.
If you’re rushing through your reps or relying on momentum, your glutes aren’t getting the attention they deserve. Here are a few tips to focus on time under tension:
Slow Down Your Reps: Control the weight by taking 2-3 seconds during the lowering phase. This keeps your muscles under tension longer.
Pause at the Top: Pause briefly at the point of greatest tension to maximize muscle engagement and improve strength. For exercises like hip thrusts or glute bridges, hold the top position for 1-2 seconds and squeeze your glutes as hard as you can.
Full Range of Motion: Ensure you’re moving through the entire range of the exercise. For example, in a squat, go as low as your mobility allows while maintaining good form.
By slowing down, controlling your movements, and really focusing on the muscle you want to work, you’ll notice a huge difference in how your glutes feel and grow.
2. Muscle Activation Matters
Another key piece of the puzzle is making sure your glutes are actually engaging during your workouts. It’s common for other muscles, like your quads or hamstrings, to take over, especially if your form isn’t quite right. Here’s how to make sure your glutes are fully engaged:
Warm Up with Activation Exercises: Start your workout with exercises like mini-band clamshells, glute bridges, or lateral walks to wake up your glutes and get them firing.
Adjust Your Stance: A wider stance in squats and hinges (like deadlifts) can help target your glutes more effectively. Sitting deeper into your squats will also engage your glutes more.
Mind-Muscle Connection: Focus on feeling your glutes working during every rep. If you’re not feeling it, take a moment to check your form and make adjustments. Lower the weight if you have to!
Small tweaks can make a big difference. The more you focus on glute activation, the more you’ll get out of every workout.
3. Fuel and Rest Are Key
When I first started training, I underestimated the importance of what I was doing outside the gym. Nutrition and recovery are just as crucial as the workouts themselves. Without enough fuel and rest, your body doesn’t have the resources it needs to grow and repair muscle.
Eat Enough Calories: Building muscle requires a calorie surplus. Make sure you’re eating enough to support your training.
Prioritize Protein: Aim for 0.7-1g of protein per pound of lean body mass or 1.6-2.2g per kilogram of body weight, depending on your activity level and goals. Protein plays a crucial role in muscle repair and growth, ensuring your body has the resources it needs to thrive.
Don’t Skip Rest Days: Your muscles grow when you’re resting, not when you’re working out. Schedule at least one or two rest days per week and focus on getting 7-9 hours of quality sleep each night.
When you combine effective workouts with proper nutrition and recovery, you’ll set yourself up for long-term success.
4. Patience and Consistency
This one deserves its own spotlight because it’s often overlooked. Building glutes takes time. YEARS! not weeks. The photos I’ve shared of my progress are 5 years apart, and the real secret isn’t anything fancy. It’s consistency. Showing up week after week, sticking to the basics, and striving to be just a little bit better each session is what makes the difference.
Here are some tips to stay consistent:
Stick to a Routine: Choose a few foundational glute exercises (like hip thrusts, Romanian deadlifts, and Bulgarian split squats) and perform them regularly.
Track Your Progress: Write down your weights, reps, and how you feel during workouts. It’s motivating to see how far you’ve come.
Celebrate Small Wins: Every rep, every workout, every time you choose to show up is a step closer to your goals. Celebrate those moments.
Hire a Coach: Working with a coach can give you tailored programming, expert guidance, and accountability to help you stay consistent and reach your goals faster. If you’re ready to take your glute building journey to the next level, let’s work together!
Let’s Grow Together
Building your glutes isn’t just about aesthetics. It’s about feeling strong, confident, and capable in your body. I hope these tips help you on your journey and remind you that real progress happens over time, with patience and dedication. Don't give up!!
If you have any questions or want to share your progress, I’d love to hear from you. Let’s keep each other accountable and motivated. Together, we can conquer this journey – one rep at a time.
xoxo,
Coach Des
