How Often Should You Train To Grow Big Glutes?

Trying to figure out the best optimal training frequency to grow your glutes? Then let me help you! I have been training for nearly 3 years. I have tried many different exercises and exercise frequencies and it’s helped me understand what works for me and what doesn’t. Everyone is different and we are all built differently. An exercise that might work for me, might not work as well for you. This includes training frequency.

There are people who are able to train their glutes 3, 4, even 5 days a week. The glutes are the biggest muscle so they can often take quite a heavy load and frequency without fatiguing too quickly, but it does depend in the individual. Personally, I need a least 2 rest days between each session to recover properly and to train without feeling too sore! Most people want an exact answer, but it’s not the case for everyone.

But do not worry, I will help you figure this out! I will discuss a few points that should help you figure out how often you should be training your glutes for optimal glute growth!

What Is The Best Optimal Training Frequency For Bigger Glutes?

The short answer is: it depends. The long and more detailed answer I will discuss below.

Exploring optimal glute training

Exploring the best optimal training frequency to grow your glutes might take some time, but there are a number of simple ways to do this. Some studies suggest you can train your glutes between 2-6 days per week. This of course depends on the volume of sets/reps per session. Doing 6 sessions a week of 5 compounds each workout would be way too much whereas if you split these exercises buy doing 2-3 a day and a mix of compound and isolation movements it would be much more doable as you would be a lot less fatigued.

Understand the Anatomy of the Glutes

To choose the best training frequency it’s important to understand the anatomy of the glutes. The glutes are made up of three different muscles: Glute Maximus, Glute Medius and Glute Minimus.

1. Gluteus Maximus:
   • Largest and most superficial gluteal muscle.
   • Primary function: Extension of the hip joint (e.g., standing up from a sitting position, climbing stairs).
   • Assists in external rotation and abduction of the hip.
2. Gluteus Medius:
   • Primary function: Abduction of the hip (lifting the leg to the side).
   • Stabilization of the pelvis during walking, running, and other weight-bearing activities.
   • Important for maintaining balance.
3. Gluteus Minimus:
   • Smallest of the three gluteal muscles.
   • Lies beneath the gluteus medius.
   • Primary function: Abduction of the hip (lifting the leg to the side).
   • Stabilization of the pelvis during walking, running, and other weight-bearing activities.
   • Important for maintaining balance.

An Example You Can Use To Decide Your Frequency Split:

Let’s say you decide to start training your glutes 3 days per week. Each session you could do 3-4 exercises.

(Example: Hip thrusts, RDL´s, bulgarian split squats and cable kickbacks)

1. Take before pictures of your physique so you are able to keep track of your progress.
2. Stick to this routine for a minimum of 6 weeks (you need to be patient as muscle growth doesn´t happen overnight :/ )
3. After your set number of weeks take another set of photos of your current physique and compare these to the initial photos you took.
4. Observe any changes in muscle growth and definition and note this down.

If you’re happy with the results then you can stick to this routine, but otherwise you could change up your frequency to 2 days per week for the next 6 weeks and observe any differences in muscle growth and definition. You can compare both types of frequencies and decide which one feels better for you and your goals!

To answer your question…

What is the best optimal training frequency for your glutes? Take the time to figure it out and be patient. If you are just starting, I would begin with 2 days a week (4-5 exercises per session including 1-3 compound movements and 1-2 isolation movements). After a few weeks if you feel you are physically able to include another day or two to your routine then go for it!

The most important thing is that you are resting enough and you don’t feel extremely fatigued during your leg sessions, meaning if you have to switch to 2 days per week instead of 3 because on the third day your muscles feel extremely fatigued, then do it. PRIORITISE REST. Resting is when your muscles grow!