5 Signs Your Booty is Growing Before Your Eyes!
If you’re working on your glute gains, you might notice that your progress isn’t moving as fast as you want it to. This is actually pretty normal; growing your glutes through muscle building is a marathon rather than a sprint, and it can take some time to see results.
So, how can you know if your glutes are activated, and that your booty-building program is working? Let’s take a look.
5 Signs Glutes Are Growing
If you’ve been following a muscle-building routine, here are some clues that your regime is working, and that your glutes are growing:
Of course, the only real way to measure size changes is by measuring your progress with a tape measure over time. If one of your aims is to grow your glutes through your workouts, make sure to measure every two weeks or so to see your progress.
When you work out your glutes, you’re typically working other muscles in your lower body at the same time. This is perfectly normal; there are only a few exercises that isolate your glutes completely, and in any case, you want to have a full, strong body, not just strong glutes.
So, one of the first signs of glute growth that you might notice is that your clothing on your bottom half starts feeling a bit snug. This might feel counterproductive at first – you’re meant to lose weight when you work out, right? Wrong! If you want to grow a full, round bum and shapely legs, you’ll most likely end up gaining anywhere between 2 and 7 lbs of muscle mass.
Muscle exercises for your glutes aren’t just there to increase their size; muscular glutes will also appear more lifted, round, and shapely than before. If you notice that your bum feels and looks more lifted, this means that your muscle-growth programme is working. Keep following your programme to see even better results.
As you build muscle in your glutes and lower body, you’re also gaining stamina, strength, and overall increasing your physical capacities when it comes to working out. If you start to notice that it’s much easier to get those squats in, or that you’re lifting heavier than before but it feels the same – this is a good sign that your glutes are growing!
One of the easiest ways to determine whether or not your glutes are growing is by monitoring your progress physically – i.e., taking photos. It’s a good idea to take a ‘before’ picture the day you start your training (or as soon as possible if you’ve already started) and monitor your glute growth every 2-3 weeks. You can also measure your glutes with a measuring tape (as well as your waist, which will typically get smaller) but we personally don’t encourage our customers to get obsessed when it comes to numbers. Just like the scale, a measuring tape only tells one half of the story. The real success is in your improved health and increased strength, not just your physical gains.
As your glutes grow, you’ll start to see more definition on your behind (and at the sides of your glutes). You’ll notice this definition in particular when you’re exercising; this is another good sign that your body is receptive to your workouts, and that your glutes are growing.
How long does it take to notice glute growth?
You might begin to first see your results in around 3-4 months, although it can take anywhere from 18 months to 2 years to finally achieve the results you’re after. While this might seem like a long time to wait, you’ll feel truly accomplished at the end of your booty-growth journey, and fitness will have become an integral part of your life. You’ll be healthier, stronger, and have a fab booty to show for all your hard work!
Top tips for real glute gains
If you’re not seeing the results you want, here are some of our top tips for increasing those bum gains and achieving a fuller, rounder peach:
- Increase your weights. If you’re not actively increasing how much weight you’re lifting periodically, your muscle progress is going to plateau after a while. Your body – especially your muscles – need to be constantly challenged if you want to really see impressive gains. If you can’t keep forking out for higher weights, you can simply increase your repetitions and focus on your form. Ideally, when beginning a muscle-building programme, you should opt for a set of dumbbells with lots of different weights; this allows you to progressively up your weights and up your results.
- Make sure you’re not limiting your diet. When you’re on a muscle-building journey, you need to eat to nourish your muscles. When you eat a diet rich in protein and healthy fats, your muscles are going to rebuild faster, giving you quicker results. It’s absolutely essential that you don’t drastically reduce your calorie intake when performing intense muscle workouts on a regular basis. You might even end up with a booty smaller than it was before if you don’t feed your muscles properly – so make sure you’re mindful about your diet.
- Try new dynamic exercises. While squats and lunges are great for the body, you can really challenge your muscles by incorporating dynamic, new lower body exercises into your routines. Exercises such as fire hydrants, hip thrusts, and glute bridges are all great for increasing booty gains and sculpting your bum from every angle. Hip thrusts are a great way to target your glutes and increase your strength, speed and power.
- Make sure your form is good. When it comes to strength training, it’s better to perform 5 exercises with perfect form than to perform 30 repetitions with no form at all. If you’re not seeing the results you want, it might be because you’re rushing through your workouts without focusing on the quality of your movements. Focus on breathing, holding your balance, squeezing and activating your glutes, and keeping good posture during every exercise.
- Don’t neglect the rest of your body. While it’s fine to do strength training for the unique purpose of increasing your booty size, throw in some ab routines and arm routines too. You don’t want to end up with any muscle imbalances – and don’t worry, working out your arms isn’t going to give you a body-builder physique.
- Take enough rest days. Finally, you should always be making sure to take enough rest days when completing a strength training programme. Rest days give your muscles the time to rebuild and rest.