Do Glutes Recover Fast After Workout? Yes, If Done Right

Yes, your glutes can recover fast after workout but these factors determine the speed.

Ask yourself:

• How intense was my workout?
• How good is my daily nutrition?
• I’m I drinking enough water?
• Are my glutes getting enough rest?
• I’m I sleeping well at night?

Typically, if the answers to the questions above are great, your glutes can recover within 24 to 48 hours. 

How Your Glute Recovery Works

When you train your glutes, you are actually causing tiny tears in the muscle fibers. The body then repairs these tears and the muscle becomes stronger and larger. 

However, this process takes time and energy, so it’s important to give your glutes enough rest and proper nutrition to help with the recovery process.

For efficient glute recovery they need enough fuel (nutrients) to rebuild and enough time for the repair process to occur. 

Drinking enough water and getting enough protein and carbohydrates can help with recovery, as can getting enough sleep and managing your stress levels. 

Glute Recovery Time Based On Bodyweight Vs Weighted Workouts

Let’s look at a scenario:

Person A: Trains only with bodyweight

Person B: Trains with weights

Who will need more glute recovery time?

Person B, will likely require more recovery time compared to person A, who trains with only bodyweight exercises. 

This is because weight training typically places more stress on the glute muscles, causing greater muscle fiber damage and requiring a longer recovery time. 

The intensity of the workout and the amount of weight used will also impact the recovery time.

Bodyweight exercises, while still effective, typically put less stress on the muscles, causing less muscle damage and requiring a shorter recovery time.

That doesn’t mean bodyweight exercises don’t work. Using our 3 step glute training sequences it really makes up for lack of weights. This formula is perfect for people who want to train at home but don’t have any weights.

However, it’s important to remember that recovery time can vary greatly from person to person, depending on factors such as overall fitness level, nutrition, hydration, sleep, and stress levels. 

How To Make Sure Your Glutes Recover Faster

Here is a list of things to help speed your glutes recovery. 

Nutrition Is King

Trying to grow your glutes without proper nutritional fuel is like trying to drive a car without gas, it won’t budge.

You have to eat a balanced diet with adequate amounts of protein, carbohydrates, and healthy fats that can provide the nutrients your glute muscles need to repair, rebuild and grow.

You Need To Prioritize Sleep At Nights

During sleep, the body works to repair these muscle tears, which helps to build bigger glutes.

You need adequate sleep as it is essential for the release of hormones, such as growth hormones(1), that play an important role in muscle growth and recovery. 

Lack of sleep can disrupt hormone levels and slow down the muscle repair and growth process.

In simple terms, sleep is very, very important for glute growth because it provides the body with the time and resources it needs to repair and build muscle tissue, ensuring proper recovery and promoting muscle growth.

Male Sure You’re Hydrated 

Drinking enough water helps to keep the glute muscles hydrated, which can speed up the recovery process and reduce muscle soreness.

Do Active Recovery and Massage

Engaging in low-intensity activities such as walking, stretching, or foam rolling can help to improve blood flow to the muscles, which can speed up recovery. Massage can help to improve circulation, reduce muscle soreness, and speed up the recovery process.

Try Ice Therapy

Applying ice to the glutes can help to reduce inflammation and soreness after a workout.

Avoid Overtraining Your Glutes

It’s important to not push your body too hard, as overtraining can lead to injury and delay the recovery process.

Keep Your Stress Levels Under Control

Stress can have a bad impact on your glute muscle recovery.

Try to manage stress levels through relaxation techniques or mediation.

How Many Times A Week Should I Workout My Glutes For Growth?

If you’re doing glute training with just bodyweight exercise 3-4 times per week is ideal. If you’re using weights, 2-3 times per week max.

Pay attention to your body and adjust your glute workout routine as needed. If you’re feeling fatigued, experiencing excessive muscle soreness, or have any other concerns, reduce the frequency of your glute workouts or allow for more recovery time.