Optimizing Glute Training: An Ideal Training Frequency?

Whether you train competitors, athletes, or gym goers, you’re sure to be asked the best way to develop good glutes. Is there an “ideal training approach” for glute development?

Glutes are where it’s at. And, let’s face it, they’re more than just a passing fad. Whatever kind of client you train, they are likely to want better glutes. Glutes look good, they generate power, they support back health, and they assist in a whole host of other movements and sports.

If you’re a Personal Trainer or Strength Coach then you need to know how to program and coach for glute development. At times like this, your basic Personal Trainer Certification material falls short. You need specialized courses and extra education.

For the purposes of this article, let’s talk about optimal frequency for glute training (this is for you if you have clients who want hypertrophy gains for glute development). A lot of the information in this article is taken from our DTS Hypertrophy Fundamentals course, so check that out if you need to develop your knowledge in this area.

Clients Want Nicer Butts!

Whether your clients need to look better for physique competitions, to generate more force for powerlifting, or to work on reducing low back pain, good glute training is essential to success. And that’s where you come in. It’s your responsibility to program the optimal exercise selection, load, and frequency so your client sees results without over training or injury.

DTS Hypertrophy Fundamentals goes into lots of detail on specific training protocols for optimal hypertrophy workouts (and nutrition).

When training for muscle growth, it’s important to remember that body-part specific training is dose dependant.

Dose-Dependant Glute Training

This is important for getting results from glute training. If your client want a nicer butt, you will need to make sure they do the correct amount of sets and reps per week based on their ability and recovery capabilities. High frequency training is great, until you overdo it. So make sure the total volume of glute work across a week is specific to the client.

General Adaptation Syndrome and Stimulus Recovery Adaptation

General Adaptation Syndrome (GAS) and Stimulus Recovery Adaptation (SRA) are the same thing. Students who have taken our DTS Hypertrophy Fundamentals course know how to use GAS plus the Specific Adaptations to Imposed Demands (SAID) principles.

In order to design and deliver optimal glute training, you need to have an idea of how long the specific client needs to recover. A beginner client with poor lactic acid tolerance and intense Delayed Onset Muscle Soreness (DOMS), can’t train glutes for 5-6 sets 3 times a week. But if you have an athlete with excellent recovery abilities, they might have no problem adapting to that frequency.

Recovery and Muscle Growth

Remember that Muscle Protein Synthesis (MPS) increases during recovery and adaptation. Research tells us that MPS stays elevated for up to 4 days after stimulation (Damas et al., 2016; Miller et al., 2005). How many days exactly depends on multiple factors. If your client can’t adapt to the training frequency, they won’t see optimal muscle growth . And that’s frustrating for them (they feel like they’re working overtime for a nice booty, but not getting anywhere). More is better… until it’s not. It’s your job to work out where the tipping point is for each client.

Take a look at this chart to see if your clients are training based on the GAS and SAID principles.


If this information is new to you, don’t panic – help is at hand. DTS Hypertrophy Fundamentals is designed to teach the physiological principles of muscle growth. Training for Hypertrophy is not a “one-size fits all.” The DTS Hypertrophy Fundamentals course goes in depth explaining the science behind muscle growth and the different avenues you can take to get there. Get ready to learn everything you need to know about optimizing hypertrophy for your clients (and for yourself!)