"I do all the glute exercises that I see trainers and coaches do on Instagram and Pinterest, and yet, my glutes still will not grow. I want to grow my glutes and fast"
This is a phrase that I have heard time and again from women. That they are 'doing all the right things' and still 'not seeing results'.
These are women who are focused on their fitness and are looking and working towards real sculpted results.
So, what's the problem? Why weren't these women seeing booty results before tackling my programs?
Top two reasons:
They weren't eating enough
They weren't lifting heavy enough.
Let's start with the number one mistake women are making in regards to growing their glutes.
Mistake #1 with trying to grow glutes quickly - not eating enough.
The women I tend to work with (myself included) grew up in the age of Brittney Spears and low rise jeans. We saw washboard abs and size zero pants and were force fed the idea that this was the beauty standard.
This was something that became engrained in our brains and now that we have healthy body standards, we still sometimes struggle when it comes to eating properly for the kinds of workouts that we do.
It's not that they're purposefully eating less than they should, it's that they almost feel like they're eating too much, because we went so long with eating just enough.
We still tend to fall short on the target calorie needed to have beautifully sculpted muscles and a squeezable butt. From my experience, it is actually a subconscious thing that is extremely difficult to overcome.
Because, these women (again, myself included) love the look of sculpted and strong that isn't bulk. We have overcome the idea of "skinny" being the goal. We want health and we want strength.
So, how do you overcome this issue? Because, this is a big one! I recommend, at least starting out, that every woman count calories. Not because we're being obsessive, but because this gives you a live and real example of how much food you should be eating.
But how do you know how much you should be eating? You would figure your own target personal calories.
Each and every single woman has their own specific target calorie and macro count for their body. Knowing what that target is, and counting calories for awhile and taking note of what eating enough feels like. Knowing what YOUR portion size looks like, sets you up for a lifestyle of being able to mindfully eat.
Because, let's face it. The portion sizes that we as early 2000s teens thought were proper portion sizes, are not proper portion sizes. It's simply not enough.
Mistake #2 with trying to grow glutes quickly - not lifting heavy enough
In short? Stop using the booty band so much.
Yep, you read that right. You can over utilize the booty band. The booty band is an accessory to your glute workout regimen, it should not be the core part of your glute building program.
And, please, for the love of creatine, do not just walk with a booty band around your legs. Yes, I have seen this done. That is not what the booty band is for.
Fix this mistake by lifting heavy weight.
How heavy? Look at it from this perspective.
The glutes are the strongest muscles in your body; and they should be treated as such. This means that using a booty band as the nucleus of your glute building program makes zero sense.
What does make sense is to lift heavy weight while doing hip hinge movements. These include (but are not limited to)
Low Bar Back Squat
When working with clients on their hip thrusts, their first target is their body weight. This means that if they weigh 140 and they have been hip thrusting 125... It's time to bump it up there, sis.
The next target is 1.5 times bodyweight for 2-3 reps, then from there, 2 times body weight for 1-2 reps.
THAT is how strong your glutes are and you can now see why death-by-booty-band is not the answer for some sculpted glutes.
Does this mean that you should always lift that heavy? No. It doesn't.
Let's take the hip thrust movement as an example for a second.
There are no less than 20 different ways that a hip thrust can be programmed. Ranging from full normal reps to 1 1/4 reps, to slow tempo, to fast tempo, high reps, and low reps.
The weight you choose all depends on how the program is written and how many reps and sets there are. The point is, you should be lifting many times more than the weight that you would use for your arms.
So, let's recap.
It's a pretty easy re-cap. You have to make sure that you're eating enough food! This is SO important! Because if your body is not getting enough fuel, then there will be no fuel to go to the glutes. Your fuel will all be used for survival and not for anything extra.
Hang up the booty band for awhile and start doing hip hinge movements with heavy weight. Keeping in mind that 'heavy' is relevant to where you specifically are in this journey. Your heavy could be 175 pounds while another gal's heavy is 95 pounds.
I know that you're not afraid to lift heavy weight. That's obvious! It's simply that you didn't have the right information to be able to apply to get those booty gains that you're looking for.
You've got this. Now go take a pic so that you can look back in 30 days and see some progress!