BOOTY BUILDING 101
Fitness & Training | 14 April 2025
Okay, so you’ve started on your fitness journey and decided you’re ready to embrace peach SZN fully, and by that we mean, to grow some glorious glutes. But with so much information out there, how do you know what’s accurate and will support you on your path to (peach) progress? Well, you’ve come to the right place.
Discover this simple, yet accurate guide to growing glorious, glorious glutes.
1. Follow a well structured program
Your glutes are your largest muscle and need to be challenged to grow. This means that you want to follow a program that incorporates progressive overload - meaning your workouts will get progressively more challenging over time. Most commonly, progressive overload is achieved by increasing weight/resistance, but can also be achieved by increasing reps, sets, frequency of training, time under tension, etc. Ideally, you want to be performing the same workouts each week for a least 4 weeks before changing up your programming.
Our Dat Booty program is designed to sculpt and build your glutes. Discover it here.
2. Be consistent
Good things take time. Glorious glutes take time - that’s just the way it is. You need to be patient and consistent with your training to reap the rewards of - dat ass.
3. Fuel your training
You need to make sure you’re eating sufficient protein and calories to support those gains. To see results more quickly, you should be in a calorie surplus; however, you can also achieve booty-building results at maintenance level calories - it will just take more time.
Protein plays a big factor in developing muscle, and as a general guide, you should be aiming to hit between 1.5 - 2.2 grams of protein per kg of body weight. Our app includes access to over 500+ recipes and the ability to track your meals and calories.
You can also determine your macro and calorie targets with our FREE Macro Calculator.
4. Rest
Don’t overdo it. Your muscles need time to rest, rebuild and recover. It can be tempting to make EERRYDAY LEG DAY, but make sure you allow yourself rest days to lower the risk of injury and overtraining, which will hinder your results. Our Dat Booty program has scheduled rest days and is programmed for results.
Ready to take your next steps on your path to progress?
Join our Dat Booty program and let us guide you on your glute building journey. The program is available in gym or dumbbell program options.
Author | Danielle Robertson
Danielle is an online coach, personal trainer and Strength and Conditioning Coach with over 8+ years of experience in the industry. Danni is passionate about helping women transform their lives through health and fitness and has empowered thousands of women across the globe to achieve their goals through the WRK IT app, events and social media channels.
