The Truth About Glutes Training — What Actually Works for Women

Glutes training is one of the most searched topics in women's fitness — and also one of the most misunderstood. Most women are spending hours doing the wrong exercises, with the wrong load, at the wrong frequency. The result? Minimal growth, maximum frustration.

After coaching hundreds of women at Mr & Mrs Lifestyle, Chloe has identified the three things that actually drive glute growth — and the myths that are holding most women back.

Myth 1: More Cardio Builds Better Glutes

Running and cycling work the glutes as secondary muscles — they don't create the mechanical tension needed to stimulate hypertrophy (muscle growth). If you want to build your glutes, you need to train them directly with progressive resistance.

Myth 2: Squats Are the Best Glute Exercise

Squats are a fantastic lower body exercise — but they primarily target the quads. Research consistently shows that hip-dominant movements create far greater glute activation. The hip thrust, Romanian deadlift, and cable kickback should be the foundation of your glute programme — not squats.

Myth 3: Light Weights and High Reps Build Shape

Muscle growth requires progressive overload — consistently increasing the challenge over time. Light weights with high reps build endurance, not size. To build your glutes, you need to lift heavy enough that the last 2-3 reps of each set are genuinely challenging.

The 3 Things That Actually Drive Glute Growth

1. Progressive Overload

Each week, aim to either add weight, add a rep, or improve your technique. Small, consistent increases compound into significant results over months.

2. Sufficient Frequency

Train glutes 2-3 times per week with adequate recovery between sessions. One glute session per week is not enough stimulus for meaningful growth.

3. Protein and Recovery

Muscle is built outside the gym, not inside it. You need sufficient protein (1.8-2.2g per kg of bodyweight) and quality sleep for your glutes to actually grow between sessions.

The Bottom Line

Building great glutes isn't complicated — but it does require the right exercises, progressive challenge, and the consistency to let it compound over time. If you've been training glutes without results, the issue almost certainly isn't effort. It's strategy.