How do you know if your butt workout is actually working or signs your glutes are working? If you’re doing everything right and it’s still not growing, then it’s time to re-evaluate your plan of attack.
This guide will point out the most common mistakes people make when they’re trying to build bigger glutes while also providing some insider tips on how to ensure your butt workout actually works.
Quick Signs To Know You Are On Right Track While Building Glutes
1. Isolated Growth
You’ll see progress all over your body when you first start working out. But as you train, you’ll start seeing more isolated growth. That is, you’ll see more growth in specific areas, like your glutes. Here are signs your glutes are growing:
- Your pants feel tighter in the butt area.
- You can see a change in shape when you look in the mirror.
- Your friends or family members comment on your bigger butt.
- You can feel the muscles getting harder and stronger.
- You have more energy and stamina during workouts.
- You recover from workouts faster than before.
2. Severe DOMS
Delayed Onset Muscle Soreness (DOMS) is a normal response to unaccustomed or strenuous exercise. It typically occurs 12-24 hours after working out and can last up to 72 hours. DOMS is characterized by muscle pain and stiffness, particularly in the legs and glutes. The good news is that DOMS is a signs your glutes are growing!
3. Better Mindset/Emotions:
If you’ve been working hard on growing your glutes, it’s important to know if you’re making progress. To figure this out, do a few tests:
- Get in a crouch position with your feet shoulder-width apart and hands on the ground in front of you for support.
- Straighten one leg behind you and make sure that the knee is directly over the ankle while keeping the foot flat on the ground.
4. Less Pain/Stiffness
When you first start working out your glutes, you may feel a lot of pain and stiffness. This is normal! But as your muscles start to grow, you’ll notice that the pain and stiffness start to go away.
This is because your muscles are getting stronger and more resilient. So if you’re feeling less pain and stiffness, that’s a good sign that your glutes are growing!
5. Injury Prevention and Rehabilitation
If you’re doing the right exercises, you should expect your glutes to grow. However, sometimes it’s difficult to tell if you’re making progress. Here are a few things to look for that will help you determine whether or not your glutes are growing:
- If your pants fit better in the butt area
- If people notice a change in how they look when they walk
- If people ask what workouts you do and want them for themselves
- If working out is more enjoyable because of this newfound muscle growth
6. New Workout Specifics
When you first start working out, your body is adjusting to the new stress you’re putting on it. This means that you might not see results as quickly as you’d like. But if you stick with it, you will start to see changes.
7. Supplement Changes
One of the first signs your glutes are growing is that you may start seeing changes in how your clothes fit. Your pants may feel tighter in the butt, or you may notice that your favourite jeans don’t fit quite the same way anymore.
This is because as your muscles grow, they take up more space and cause your clothing to feel tighter. Be sure to measure yourself for body fat percentage before and after your workout routine to ensure there’s no weight change.
8. Body Composition Improvements
If you’ve been working hard on building your glutes, you’ll likely see improvements in your body composition.
This means that you’ll have less fat and more muscle mass in your butt region. Additionally, your clothes may fit differently, or you may notice a change in the way your butt looks in the mirror.
9. Enjoyment of Activity
If you find yourself dreading your workouts or feeling unmotivated, it may be time to switch up your routine. However, if you’re seeing progress in the form of growing glutes, that’s a sign that you’re on the right track!
Whether you’re trying to improve your appearance or increase your performance, knowing what to look for can help you to make sure you’re on the right track with your exercise and nutrition. These are nine signs your glutes are growing!
How long does it take to notice your glutes growing?
There’s no set answer to this question since everyone is different. However, you may start to notice your glutes growing within a few weeks or months of consistent training.
How do you know if you worked your glutes?
There are a few key indicators that you can look for to tell if your glutes are growing. First, you’ll want to see if your pants are fitting differently. If you notice that your jeans are tighter in the butt or that your shorts are starting to feel a bit snugger, it’s a good sign that your glutes are growing.
How long should a glute workout last?
A glute workout should last around 30 minutes. This is enough time to work all the muscles in the area, including the large ones like the gluteus maximus. Plus, you’ll also be able to target the smaller muscles, like the gluteus medius and minimus. Here are some signs that you’re making progress with your glute workouts:
- You can feel your muscles working during the exercise.
- You see results in terms of increased muscle size or definition.
- Your clothes fit differently, especially around the butt and thighs.
- People comment on how your butt looks different.
- Your performance in other exercises improves, like sprinting or jumping.