Build Your Booty: 7 Keys to Stronger Glutes (Especially If You’re Over 30)

Let’s get real — stronger glutes aren’t just about aesthetics. They help you move better, lift more, and stay pain-free as you age.

But if you’ve been training hard and your backside still isn’t showing up for the party, chances are you’re missing one (or more) of these 7 key ingredients. Whether you’re in your 30s or pushing 50, here’s what you actually need to build stronger, better-functioning glutes.

1. Lift with Purpose — Not Just for the Burn

Glutes are big, powerful muscles. They need real strength training to grow — not just booty band workouts or high-rep fluff.

That means:

  • Focus on compound lifts like squats, deadlifts, hip thrusts, and RDLs

  • Train them consistently 2–3 times per week

  • Aim for 8–15 reps per set with moderate to heavy weight

  • Use progressive overload — slowly increasing weight, reps, or control over time

You don’t need 10 different glute exercises. You need 3–5 you do well — and do often.

2. Prioritize Progressive Overload

If you’re using the same dumbbells every week, doing the same number of reps… you’re not building. You’re maintaining.

Muscle growth happens when you increase load, volume, or intensity over time. Even one small change each week adds up.

3. Train in the Right Rep Range

High-rep band workouts can give you a burn — but they won't build long-term shape or strength. Instead, hit the 8–15 rep range with enough weight to challenge you.

This is where hypertrophy lives.

4. Eat Like You Mean It

Your glutes can’t grow without fuel.

Here’s what we tell our clients:

  • Eat at least at maintenance calories (not in a constant deficit)

  • Get 0.7–1.0g of protein per pound of body weight

  • Don’t forget fiber — it keeps your digestion and appetite in check

Want to lift your butt? Lift your fork.

5. Sleep More Than You Think You Need

If you’re not getting 7–9 hours of sleep, your body isn’t recovering — and muscle isn’t growing.

Sleep is when:

  • Growth hormone is released

  • Muscle tissue repairs and rebuilds

  • You replenish glycogen for your next training session

A 2010 study showed people who slept only 5.5 hours lost 60% more muscle and 55% less fat than those who slept 8 hours. Let that sink in.

6. Stop Doing Too Much (or Too Little)

If you’re training your glutes every single day, you’re not giving them time to recover. No recovery = no growth.

On the flip side, once a week might not cut it either. Most people will benefit from 2–3 focused lower-body sessions per week, with 12–20+ total sets of glute-focused work.

Quality over quantity. Every. Time.

7. Be Consistent, Not Perfect

Hard truth: Glute growth takes time.

Like any meaningful transformation, it doesn’t happen in 30 days. But give it consistent effort for 3–6 months — with the right workouts, food, and recovery — and your jeans will start fitting different. In the best way.

Ready to Build Stronger Glutes — and a Stronger Body?

We help adults in their 30s and beyond build strength, lose body fat, and feel better in their bodies — for life.

If you want coaching that’s backed by science (and not just social media trends), we’ve got you.

Click here to book a free discovery call and see if we’re a good fit to help you out!

Phillip SchruppSOTA Fitness