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If you’re wondering how often you should train your glutes for growth, the answer is at least twice a week.

The glutes are the largest muscle group in your body and key to many exercises and movements. Exercising them regularly will result in greater strength, improved posture, and better overall health.

How Often Should You Train Your Glutes for Maximum Growth

While there is no one-size-fits-all answer to this question, there are a few key factors to consider when determining the optimal glute training frequency for your goals.

To achieve maximum growth in your glutes, this article will discuss some of the most productive things to do that can be used to achieve this.

It’s important to understand that muscle growth occurs when the muscle fibers are broken down and then repaired through rest and proper nutrition. This means that while it’s important to train your glutes regularly, you also need to give them time to rest and recover between workouts.

So, we’ll explore the science behind glute training frequency and provide you with actionable tips and advice for maximizing your glute growth.

Factors to Consider When Deciding How Often to Train Glutes

When deciding how often you should train your glutes, there are a few key factors to consider. That’s why in this section, we’ll take a look at some of the most important ones:

Current fitness level and experience with resistance training

One of the most important factors to consider when deciding how often you should train your glutes is your current fitness level and experience with resistance training.

If you are relatively new to weight training, it’s best to start off slowly and build up over time. This will help you to progress safely and avoid injury or burnout. Start by doing two or three workouts per week, with at least 48 hours of rest between sessions.

We will go into more details about recommended training frequency for glute growth, later in this article, but remember that you should always listen to your body and adjust accordingly.

Range of motion (ROM)

When training your glutes, it’s important to focus on achieving a full range of motion with each exercise.

If you’re unable to achieve this due to limited joint mobility, it’s wise to incorporate additional stretching and mobility exercises into your routine.

This will help to increase your range of motion and maximize the benefits of your glute training.

Here is an example of how you can increase ROM by doing deficit exercises

Personal goals for glute muscle growth

When it comes to deciding how often you should train your glutes for maximum growth, it’s important to consider your personal goals and desired outcomes. Do you want stronger, bigger glutes? Or would you prefer better definition and shape?

Regardless of what you’re looking for, the key is to determine appropriate rest periods between each session. This will allow your body time to repair and rebuild the muscle fibers, leading to greater growth.

Types of exercises chosen

progressive overload glutes

Depending on your fitness goals and experience level, there are many different exercises to choose from that are effective for building strong glutes.

Some of the most popular glute exercises include Romanian deadlifts, hip thrusts, Bulgarian split squats, sumo squats, glute bridges, and barbell hip thrusts.

To maximize your results, it’s important to choose a variety of exercises that target different angles and work all of the major gluteal muscles (gluteus maximus, minimus, and medius).

When performing each exercise, make sure to use heavy enough weights for maximal muscle stimulation.

Weight used for each exercise

To reap the full benefits of your glute training, it’s essential to incorporate heavy compound lifts into your routine and use challenging weights.

These should be heavy enough that you can only perform 6-12 repetitions per set. Additionally, it’s important to ensure that you’re not using too much weight and compromising your form.

You can, however, use lighter weights for additional sets and reps to increase muscular endurance.

Incorporating other body parts into your workout routine

Incorporating other body parts into your glute training routine is a great way to make sure that you’re targeting all of your muscle groups.

For example, if you’re training your glutes with squats and hip thrusts, adding in additional exercises such as deadlifts and Romanian deadlifts will work your hamstrings and back muscles.

If you’re looking to build a more balanced physique, be sure to incorporate chest and shoulder exercises into your routine.

Protein intake and nutrition to support glute muscle growth

Protein is essential for muscle growth and repair, so make sure you’re getting enough in your diet if you want to maximize your glute gains.

To put it simply, the more protein you consume, the better your results will be. Aim to get at least 1 gram of protein per pound of bodyweight each day.

Additionally, it’s important to make sure that you’re eating a balanced diet with plenty of healthy fats, complex carbs, and vitamins and minerals.

Now we will go over the recommended training frequency for glute growth.

Generally speaking, most people will benefit from training their glutes twice a week. This allows for sufficient recovery time between sessions so that the muscle tissue can repair itself and rebuild, leading to greater strength gains and muscle hypertrophy.

But there are different levels of experience to consider when it comes to glute training.

Beginner level: once per week

If you’re a beginner, it’s best to start out with just one session per week and focus on perfecting your form before increasing the frequency.

Once you feel comfortable with the exercises, move up to two sessions per week.

Intermediate level: two times per week

At the intermediate level, you should aim to train your glutes twice a week. This will allow for maximum muscle growth and will help you get stronger with each session.

When training at this frequency, it’s important to give yourself enough rest in between workouts so that your muscles have time to recover properly.

Advanced level: training glutes 3 times a week

If you’ve been consistently training your glutes for a while and you’re looking to take your results to the next level, then it may be beneficial to increase the frequency of your workouts.

Training your glutes two or more times a week will help you push yourself further and develop stronger, bigger glutes.

Can I train glutes two days in a row?

That’s not ideal. Training your glutes two days in a row will hamper your progress, as the muscles won’t have enough time to recover and rebuild between sessions.

It takes about 48 hours (or even up to 72 hours) for your glute muscles to fully recover, so it’s best to give them the rest they need.

Now that you know how often to train your glutes for maximum growth, let’s talk about some common mistakes related to glute training.

If you’re a beginner or intermediate lifter, it can be tempting to jump straight into an advanced glute training routine.

However, this could lead to overtraining and fatigue, which could actually hinder your progress and result in injury.

So, let’s go over some common mistakes to avoid when training your glutes:

Not taking enough rest

It’s important to remember that your body needs time to rest and recover between workouts. This is especially true when it comes to training your glutes.

Even though you might want to get in the gym as often as possible, if you don’t give yourself enough rest, you can actually do more harm than good. Not only will this lead to fatigue and overtraining, but it can also lead to injury.

Not using enough weight

It’s important to challenge your glutes with heavy weights if you want to see results. Lifting too light can lead to a plateau in your progress, so make sure you’re challenging yourself with heavy weights.

When selecting your weight, think about how many reps you can do in each set. If you’re able to do 4-6 reps with a particular weight, then it’s likely too light and should be increased. Generally, the ideal weight range for optimal glute growth is between 8-12 reps per set.

To get the most out of your workout, aim for a combination of heavy and light weights. This will help you target different muscle fibers and ensure that your glutes are getting a well-rounded workout.

Not focusing on form

If you want to see results from your glute training, then it’s important to make sure that you’re using proper form with each exercise.

Yes, the topic is about frequency, but it also includes information on common mistakes and how to avoid them. It gives an overview of the different levels of experience, and offers advice on how to challenge yourself with heavier weights and more advanced exercises.

If you are spot on with your training frequency but your form is wrong, then you won’t get the best results.

Frequently Asked Questions

After reading through the previous information, you may still have questions about how to effectively train your glutes. Here are some frequently asked questions and answers to help guide you.

Can I train my glutes every day?

That would not be ideal if you had proper intensity and form. Training your glutes every day would cause fatigue and overtraining, leading to injury or slower progress.

If your rep range is good and you train with the proper intensity, then training your glutes 2-3 times a week is more than enough for optimal growth.

But if you want to train your glutes every day, then it’s best to split up the workout into different areas such as hip flexors, gluteus minimus, and gluteus medius. You can also do a combination of exercises like hip abductions, posterior chain exercises, and elastic band exercises for glute activation.

How many glute exercises per workout do I need to do?

Once you’ve established a good training frequency and are seeing progress, it’s important to keep challenging your glutes. Ideally, you would do 3-4 exercises per workout, targeting different areas.

Can I train my glutes six times a week?

It is a similar answer to training glutes every day. You can do it if you want, but it is not ideal. Your glutes will require more rest and recovery time, so six times a week is too much. It’s best to stick to 2-3 times a week with proper intensity and form.

Should glute training have its own day?

If you’re serious about building bigger, stronger glutes, then dedicating a day to glute-focused training is definitely something to consider.

This will give your body the chance to focus on one particular muscle group and help you maximize your strength gains and glute gains.

You can also use this day as an opportunity to practice good form since you will be performing the same exercises more often.

Can you overtrain your glutes?

Absolutely. Overtraining is when you train too hard, too often, and don’t allow your body enough rest and recovery time. Glutes are not the biggest muscle group in the body and are easily susceptible to overtraining.

If you find that your glutes aren’t growing or responding to your workouts, then it may be a good idea to back off a bit and give them some extra rest.

What happens if I do 30 squats every day for a month?

If you do squats with your own bodyweight every day for a month, you are likely to experience some progress, but it will not be ideal. Variety is key, and by doing the same exercise with the same weight every day, you will plateau quickly.

Your glutes will eventually become accustomed to the movement, which means they won’t be as challenged as they should be.

It’s best to do squats with heavy weights, change up the rep ranges, and include other glute-building exercises like hip thrusts and deadlifts to really challenge your muscles and promote muscle hypertrophy.


The frequency of glute training for maximum growth can vary depending on your goals and fitness level.

Generally, training your glutes 2-3 times per week is recommended, with a focus on compound exercises like squats and lunges.

Adding weights to your exercises can help increase intensity and promote growth. A typical glute workout should last 30-60 minutes, with a focus on proper form and technique.

Eating a balanced diet with enough protein and calories can also support glute growth.

Results from glute training can vary, but with consistency and dedication, you can expect to see noticeable changes in 4-8 weeks. Remember to listen to your body and adjust your workout routine as needed.