Do you want bigger glutes? In fact, do you want to be strong overall? Learn how long it’d take to build your glutes, so your posture and lower back are improved.
Building stronger glutes is one of the most common fitness goals. Many women like the look of a fuller posterior, although growing your glutes is about more than just aesthetics. The gluteals are important for correct pelvic alignment, and they support the lower back when lifting, as well as prevent knee injuries. Lasting glute growth requires patience and consistency, though, despite promises made by social media. With the right approach, you can see results sooner than you anticipate.
How long would it take to build your glutes?
Most people report noticing early changes within 4 to 6 weeks, particularly in strength and muscle activation. But for size and shape, improvements may take 8 to 12 weeks. A significant transformation would occur over 3 to 6 months.
Hypertrophy, which is muscle growth, happens quite gradually. Your glutes, like other muscles, need progressive challenge, proper nutrition and recovery time to grow. Bear in mind that genetics, training frequency and protein also influence how fast they grow.
Also, remember that consistency matters more than intensity. So a sustainable routine will be more effective than short bursts of extreme effort.
Also see:Easy ways to turn your garden into the perfect outdoor gym
The most effective exercises for glute growth
- Hip thrusts: These are excellent for glute growth because they directly target the glute muscles and help build size and strength.
- Squats: These engage the glutes as well as the legs and core. To activate even more, vary between goblet squats or Bulgarian split squats.
- Romanian deadlifts: This movement stretches the glutes, which encourages muscle growth and shape.
- Lunges: These are great if you want stability and balance.
- Glute bridges: This exercise improves glute activation and builds foundational strength, and is ideal for beginners.
Small habits that speed up results
As mentioned, exercise alone isn’t enough. Prioritise adequate protein intake, as protein is crucial in muscle repair and growth. To make sure your muscles adapt, gradually increase weight or repetitions. This is known as progressive overload. Remember to get enough sleep, too, as muscles repair during rest.
The takeaway
Building glutes won’t happen overnight. But if you’re consistent, the results can be transformative. Beyond aesthetics, strong glutes help with posture, improve overall strength and reduce risk of injury. So it’s all worthwhile in the end.
First published by Woman & Home
Compiled by Shaneen Noble
