Last Updated on June 9, 2022 by Femniqe
With the right kind of glute-focused exercise and diet, you can make your butt look bigger and rounder. But how long does it take for glutes to grow?
It’s amazing how we can change our glues just by working out.
If you work out and eat right, you will start to see only minor changes to your glutes within a few weeks, like literally 1-3 weeks. These changes will be more visible after 6 months to 15 months.
Since you have a general idea of how soon you will start to see changes, let’s explore the topic more in depth.
How Long Does It Take For Glutes To Grow At Home Or Gym?
If you’re training your glutes at the gym, you’ll probably see faster results as the glutes are overloaded by external weight other than your body.
However, you will still see results if you keep increasing the intensity of your bodyweight glute workouts at home.
To answer this question though you have to keep a variety of factors in mind. First off, different people have different genetics and metabolism, which affects how quickly they can gain or lose muscle.
Next is that we are not all equally consistent in our overall life much less with our workouts. So, if you want to see results quickly, it’s important to be consistent with your workouts.
Last, but most importantly, a glute-building diet is key.
Eating all the right kinds of food will help you see and feel faster glute gains. Certain foods will help you gain muscle and grow your butt.
So, if you want a rounder butt, be sure to pay attention to your diet.
With all that being said, you might start seeing some toning or rounding of your glutes by the 3rd week but it’s usually by the 3rd month that some people will show significant changes.
Just keep going at it and be consistent but patient to see the best results.
How Can You Grow Your Glutes Faster?
So now that we have established that you can grow your booty over a period of time, I’m sure you are wondering if you can do it faster.
The short answer would be yes! You can certainly do a few things to make the process faster.
1. Consume More Protein
I’ve always been an advocate of eating more protein because it can make or break your gains.
Getting the right amount of protein per day can make a big difference in the growth of your glutes. If your nutrition isn’t on point, your results will take a longer time to show.
Make it a habit to consume protein within 30 minutes of working out to help with growing your glutes. With that said, start with increasing your daily protein intake.
There are many great source of protein you can choose from, such as:
- Lean Beef
- Chicken Breast
- Lean Turkey Meat
- Greek Yogurt
- Cottage Cheese
Protein shakes are another great way to get extra protein without adding a lot of calories. They can help you stay full and are a convenient way to get the nutrients your body needs.
And you won’t have to worry about bulking up like men do as us women don’t have enough testosterone in our bodies for that.
2. Activate Your Glutes Pre-Workout
Glute activation exercises are designed to get your glutes firing properly. Many people have what is known as “dead butt syndrome” where their glutes are relatively inactive.
This can be overcome by doing specific exercises to target the glutes before working out.
3. Increase Your Workout Intensity Every Few Weeks
It is crucial to maintain a consistent workout schedule to see results. But without increasing the intensity of your workouts, you will reach a plateau, which will inhibit the growth of your desired muscle group.
To avoid this, add more reps, sets, or weights to your routine. You can also switch up your routine every four weeks to keep challenging your muscles and to help them grow consistently.
4. Don’t Overtrain Your Glutes
If you want to see results with your glute workouts, three times a week is the way to go. Daily workouts will not give your muscles the time they need to repair and grow.
Monday, Wednesday, and Friday are ideal days to work out, with rest days in between.
Let’s look at a simple schedule you can try:
5. Don’t Skip on Carbs Completely
Protein is essential for muscle growth(1), but combining it with healthy carbohydrates will help the process along.
Carbs help protein with building and repairing your muscles, so not eating enough of them will slow down the growth of your glutes. So don’t be afraid to eat carbs–they’re not all bad for you.
Some healthy carb options are:
- Sweet Potatoes
- Whole Grains
- Whole Wheat Bread
- Brown Rice
6. Work On Getting A Smaller Waist
If you want to make your butt look bigger, one way to do so is to make your waist appear smaller. To achieve this, make sure to target all areas of your abs during your workout routine.
This means working on your lower abs, upper abs and obliques. Remember that for you to get a smaller waist, you need to eat clean.
This means avoiding fast and junk foods as well as sweets. Stick to clean, nutritious food to minimize your waistline and make your butt look bigger.
7. Use Dumbbells
Dumbbells are extremely versatile and can easily be worked into many different types of workouts.
They are the perfect replacement for kettlebells when a workout you want to do requires one but you don’t have access to one.
Adding dumbbells to exercises such as squats, glute bridges, and hip thrusts that work your glutes will immediately make the workout more intense.
The more intensity you put into your workout, the faster your glutes will grow.
Sets of dumbbells are great because they can be adjusted to different weights. This is more convenient and cost effective than buying multiple dumbbells in different weights.
Some sets even come with a bar that converts the dumbbells into a barbell.
8. Use Resistance Bands
Resistance bands are a great way to work your glutes, and fabric bands provide more resistance and are longer lasting than latex bands.
You can use resistance bands for many different types of workouts, such as squats, hip thrusts, fire hydrants, donkey kicks, banded walks, and lateral leg lifts.
If you’re just starting out, I recommend getting a set of fabric bands that come in different difficulty levels. That way, you can increase the intensity of your workouts as you get stronger.
9. Add Strength to Your Workouts
The best type of workout to do to grow your booty is strength or resistance training. As your goal is to grow your gluteal muscles, over time you will need to use resistance bands and weights as the bodyweight butt workouts will begin to be too easy for you.
You don’t need to worry about signing up for a gym membership just to use weights and grow your booty, though.
Simply purchase a dumbbell set and some resistance bands and you can grow your booty at home!
So How Long Does It Really Take For Butt To Grow?
All you need to do is activate your glutes, consume the right nutrients, and do glute workouts 2-3 times a week and with consistency you will see fast results.
If you really want to grow your glutes, make sure to also increase your daily protein intake to support glutes development.