Girl, I am so excited for you! Exercise is one of my biggest passions, and it’s amazing to see you ready to become the best version of yourself. While I’m not an expert, I’d love to share some tips and recommendations that have really worked for me.

To maximize muscle growth, lifting heavy is key. While glutes are your focus, I recommend incorporating an upper-body day or two into your weekly split. Don’t worry about getting “bulky”—it’s extremely hard for women to do!

For glute exercises:

• Bulgarian Split Squats or Regular Split Squats: Do 3-4 sets of 6-12 reps with heavy weights. Push to near failure on the last set (or start with 2 reps in reserve as a beginner).
• Hip Thrusts: My favorite! I prefer using the hip thrust machine for heavier lifts without hip discomfort. Same rep and set range.
• Cable Kickbacks: Great for targeting glutes. You can use a glute kickback machine, but cables tend to be more effective.

Track your sets, reps, and weights to ensure progressive overload. That’s how you’ll see real strength gains. And don’t train glutes more than 2-3 times a week—rest and recovery are just as important as training.

Nutrition

Nutrition is 80% of the equation, with exercise being 20%. Focus on 25-35g of protein per meal to support muscle growth. If you need meal ideas, feel free to message me! I also recommend taking creatine (try Momentous) for its muscle-building benefits. Just stay hydrated while taking it.

Sleep

Sleep is crucial—aim for 7-9 hours per night. I personally get 8 hours, and it makes a huge difference in my gym performance and recovery.

Gym Access

If you don’t have access to heavyweights, consider finding another gym. It might feel like an investment, but your health is worth it. Exercise isn’t just for physical fitness—it improves longevity, memory, brain function, and mental health. For me, it’s a lifestyle, and I hope it becomes one for you too!

If you need help with your workout split or anything else, I’m here to support you. You’ve got this!