How Often Should I Train My Glutes? The Ultimate Guide

One of the most common questions in glute training is: How often should I train my glutes? Whether your goal is to build strong, sculpted glutes or improve lower body strength, the right training frequency is essential for muscle growth, recovery, and performance.

In this guide, we’ll break down the optimal glute training frequency, factors that affect how often you should train, and tips for maximising results.

Reference: National Academy of Sports Medicine (NASM) - Strength Training Guidelines

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How Often Should You Train Your Glutes?

Beginner (0-6 months of training):

• 2-3 times per week with at least one rest day between sessions

• Focus on glute activation, proper form, and moderate volume

Intermediate (6-12 months of training):

• 3-4 times per week with a mix of compound and isolation exercises

• Increase resistance and volume while maintaining recovery

Advanced (12+ months of training):

• 4-6 times per week with structured training splits

• Implement progressive overload and vary intensity levels

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Factors That Affect Glute Training Frequency

1. Training Intensity & Volume

• Heavy weight training (4-6 reps per set): 2-3 sessions per week

• Moderate weight training (8-12 reps per set): 3-4 sessions per week

• Light resistance and bodyweight workouts: 4-6 sessions per week

  
  

2. Recovery & Rest

Muscle growth happens during recovery, not just during workouts. Proper rest between sessions is essential.

• Prioritize 7-9 hours of sleep per night

• Stay hydrated and eat a balanced, protein-rich diet

• Use active recovery techniques like stretching and foam rolling

3. Training Split & Exercise Selection

If you're training glutes multiple times per week, structure your routine for optimal muscle engagement and recovery:

Example Weekly Glute Training Schedule:

Day	Focus
Monday	Heavy Compound Lifts (Squats, Deadlifts, Hip Thrusts)
Wednesday	Isolation & Activation (Glute Bridges, Kickbacks, Step-Ups)
Friday	Strength & Endurance (Bulgarian Split Squats, Sled Pushes)
Sunday	Optional Light Activation (Bodyweight Movements)

Signs You’re Overtraining Your Glutes

If you're training too often without adequate recovery, you might experience:

❌ Constant soreness & fatigue

❌ Decreased performance & strength

❌ Plateau in glute growth

❌ Increased risk of injury

Maximizing Your Glute Gains

• Use Progressive Overload: Gradually increase weights, reps, or intensity over time.

• Prioritise Compound Movements: Exercises like hip thrusts, deadlifts, and squats engage the glutes effectively.

• Include Glute Activation Drills: Pre-workout activation exercises help engage the muscles properly.

• Eat for Muscle Growth: Focus on high-protein meals and healthy fats to fuel recovery.

• Rest & Recover: Allow at least 48 hours of rest between heavy glute sessions.

Final Thoughts

So, how often should you train your glutes? 

The answer depends on your experience level, training intensity, and recovery ability. Beginners should aim for 2-3 sessions per week, while advanced lifters can go up to 4-6 times per week with proper programming.

For more expert-backed training and personalised programming join The Peach Club!

Train smart, recover well, and build those glutes! 🍑🔥

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