If you’re trying to boost your behind with some serious lower body workouts, you might be wondering: how many inches can glutes grow? After all, you’re not sweating it out in the gym every week just for the health benefits.
by CHLOE ALEXANDER on
August 30, 2022
In this article, we’re going to talk about realistic goals for glute gains, what to expect, and how you can increase your results with some good habits and consistency. So, let’s get started!
How many inches can glutes grow?
In general, you can expect to natural add around 1-2 inches in a reasonable time frame to your glutes, provided that you were consistent with your workouts, worked all of your glute muscles with a varied training programme, and fed your muscles correctly with a protein-rich diet.
Typically, you can add around 2 inches to your glutes in a year if you work hard and remain consistent with your routine. However, you’ll need to take into account your genetics and the natural limits of your body.
Understanding limits and setting realistic goals
When you’re embarking on a fitness programme – especially when it comes to building muscle and losing weight – it can be easy to set unrealistic deadlines and have unrealistic expectations about your results.
The key point is to remember that any strength training programme requires a lot of time investment; it’s not going to be a 4-week, 6-week, or even 8-week transformation; it’s a long, drawn-out process that will get frustrating at times, but a process for which the results will be worth the inconveniences.
That being said, this isn’t to say that you won’t see a difference. You’ll definitely notice positive changes in your body as you go through the paces of a muscle-building programme, and we’d encourage you to celebrate these small gains whenever they occur.
How to grow your glutes faster
If you want to see better results and get the results faster, following the tips below can accelerate your gains and give you a rounder, more fuller booty in no time:
Don’t be afraid of calories
When it comes to gaining muscle, it’s simple: you need to feed them to see results. Think of your muscles as plants that need watering 3-4 times a day in order to flower and flourish fully. Unless you’re actively trying to lose weight, there’s no reason you should be cutting back on calories as you try to build your bum. If you’re not trying to lose weight, up your calories by around 200-500 per day (depending on your starting weight). Try to make these extra calories sources of protein where possible, and you’re sure to see results faster.
Diversify your training programme
Your glutes are made up of three different muscles: the gluteus medius, the gluteus maximus, and the gluteus minimus. These glute muscles all contribute to the overall look, shape, and aesthetic of your bum, so if you’re only working one of these muscles, your gains are going to be limited. In general, most lower body exercises target the gluteus medius, which is the largest gluteal muscle and the most frequently used. However, overworking the gluteus medius can lead to glute imbalance, and can even result in square glutes.
To avoid this – and to enhance your results from your workouts – try to diversify your training programme to include exercises that target all the glute muscles. That means taking a break from squats, lunges, and deadlifts, and spending more time on leg lifts, glute bridges, hip thrusts and fire hydrants. You can and should still include exercises that work the gluteus medius, but it shouldn’t be the focus of every lower body workout.
Realise it’s a marathon, not a sprint
Sometimes, it can take up to two years for someone to finally achieve the results that they want from their training programme, especially when it comes to muscle building. When you perform a strength training exercise, you’re effectively tearing the muscle, so that it rebuilds itself larger and stronger than before. Depending on your starting point, this is not a process that occurs overnight.
When you get into a fitness or body overhaul programme, it’s incredibly important to be realistic about goal setting. Most importantly, don’t wait for instant or overnight results.
Take enough rest days
One of the most common mistakes people make when trying to build muscle is not taking enough rest days. You might scoff at the idea of more than one rest day per week, or skip it because you’re feeling good, but rest days actually help grow your muscles. As I explained above, muscle building occurs when you tear the muscle (via strength training) and it rebuilds itself stronger and bigger than it was before. But how does that rebuilding take place? Through rest days.
If you jump straight from one sweaty lower body workout to another the next day, where is the time for your muscles to recover and rebuild? Before they get the chance to rebuild, they’re torn once again and have to start from the beginning. If you repeat this cycle, you’re never going to see any results.
Our advice would be to take adequate rest days and never strength-train the same part of your body two days in a row. You can certainly exercise the same part of your body more than once, but don’t use weights. On your in-between days, do a different type of exercise if you want to remain active, such as cardio, pilates, and light toning exercises (without weights or any form of resistance.)
Up your weights
If you want to continue seeing results, make sure to keep upping your dumbbells (or other resistance tools) to a weight that you find challenging, but doable. Make sure to be realistic – you don’t want to be falling over and dropping heavy dumbbells on your feet. Just make sure that you’re slightly sweaty or out of breath when you finish your repetitions.
If you don’t increase your resistance, your body will eventually get used to lifting the weight, and the weight will no longer tear the muscles in the same way. Overall, you should be adding around 2-5lbs (depending on your strength level and overall fitness level) every few months, to prevent your body from hitting a plateau.
The Bottom Line
In general, you can easily grow your glutes around 1-2 inches with consistent workouts and good habits. Make sure to fill your diet with protein-rich foods, and up your weights every once in a while to keep challenging your muscles and getting those results.
I’m Chloe – a body confidence writer here at House of Peach! I help women to feel fabulous in the body they’re in and feel amazing in gym wear – regardless of their body shape and type. Unleash Your Peach.