(Approx. 7-minute read) Table of Contents 1. Why Training Your Glutes is Important 🍑 2. How to Grow Your Glutes: The Basics 🌱 3. Can Glutes Grow Without Weights? 🤔 4. Top Glute Training Methods 💪 5. Glutes Recovery Time: Why Rest Matters 🛌 6. Common Glute Training Mistakes to Avoid 🚫 7. Final Tips for Glute Growth ✨ WHY TRAINING YOUR GLUTES IS IMPORTANT 🍑 The glutes are more than just a muscle group for aesthetics—they play a crucial role in overall strength, posture, and athletic performance. Your glutes: - Power Your Movements: They help you run, jump, squat, and lift. - Support Your Lower Back: Strong glutes reduce strain on your lower back during everyday activities and workouts. - Boost Athletic Performance: A strong posterior chain improves explosiveness and stability. - Enhance Your Physique: Let’s be honest, well-trained glutes can improve your confidence too! HOW TO GROW YOUR GLUTES: THE BASICS 🌱 To properly train glutes, there are a few basics you need to understand: progressive overload, activation, and balanced training. These principles will guide you in how to properly train your glutes to get the results you want. 1. Progressive Overload: Gradually increase the weight, reps, or intensity of your workouts to challenge your glutes consistently. 2. Proper Activation: Ensure your glutes are engaged during exercises to maximize growth. (Check out the Classroom for tutorials on how to activate your glutes properly!) 3. Balanced Training: Combine compound lifts (e.g., squats, deadlifts) with isolation exercises (e.g., hip thrusts, glute bridges) for well-rounded development. 💡 Pro Tip: We have a glute-focused program in the pipeline that will be available soon in the Classroom. Stay tuned for a step-by-step guide to building and strengthening your glutes! CAN GLUTES GROW WITHOUT WEIGHTS? 🤔 Yes, it’s possible! Glutes can grow without weights, but the progress may be slower. Bodyweight exercises like glute bridges, donkey kicks, and step-ups can be highly effective if performed correctly.

(Approx. 6-minute read) When starting your fitness journey, it’s easy to wonder: - Am I still a beginner? - Am I ready for intermediate workouts? - What exactly does being a beginner mean? This guide is here to clear up any confusion and help you progress with confidence. 💡 Quick Tip: If you're part of this community, check out the Beginner Programs in the Classroom. They're designed specifically for this stage of your journey! WHAT IS CONSIDERED A BEGINNER IN THE GYM? 🤔 A gym beginner isn’t just someone new to working out—it’s about your experience level and what your body is used to. Here’s what being a beginner generally looks like: - New to Structured Exercise: You’ve been working out consistently for less than a year. - Learning Proper Form: You’re still mastering exercises like squats, deadlifts, and presses. - Fast Progress: Your body adapts quickly in the “newbie gains” phase. - Focused on Basics: Foundational movements are all you need—no need for advanced routines yet. 👉 Reminder: If this sounds like you, explore the Beginner Programs in the Classroom! BEGINNER VS INTERMEDIATE: HOW DO YOU KNOW WHERE YOU STAND? 🤷‍♂️ The difference comes down to experience, consistency, and progress. BEGINNERS - Progress quickly with simple, full-body workouts. - Focus on learning the basics of form and movement. - Build strength and endurance rapidly. INTERMEDIATES - Progress slows, requiring advanced techniques like splits or progressive overload. - Need more variation and volume to continue improving. - Have been training consistently for 1–2 years. How to know if you’re ready for intermediate workouts: - You can perform compound lifts with good form (e.g., squats, deadlifts). - You’re no longer seeing weekly progress on beginner programs. - You feel ready to tackle more complex routines. 💡 Still unsure? Stick with the basics! Perfecting fundamentals is better than rushing into advanced routines. CAN YOU GO TO THE GYM EVERY DAY AS A BEGINNER? 🏋️‍♀️

Hi, I'm Chris, I'm just kinda really looking for a program I can stick to, and getting help with my form to make sure i'm doing the exercises correct.

Cables the other week

Hi! I'm Holly. I'm on a weight loss journey and muscle building journey, i have already lost 50 lbs. I'm newer to the gym (been going for 2 months). I've been using an app for my splits but feel I need help because I'm only working different muscle groups once a week. You're knowledge will be appreciated!