In short:
- Women’s strength training won’t make you too big – female sex hormones keep muscle growth moderate.
- Hip thrusts, deep squats and Romanian deadlifts build the glutes and legs most effectively.
- For optimal muscle hypertrophy, the ACSM recommends training each muscle group 2 times a week in sets of 6–12 repetitions.
- Muscle growth requires adequate protein intake: 1.6–2.2 g per kilogram of body weight per day.
Women’s strength training is one of the most effective ways to develop the glutes and leg muscles, improve body composition and strengthen your health. Despite common myths, strength training does not lead to excessive muscle mass in women – biologically, that is simply impossible without special measures. In this science-based guide you’ll find the steps to get started and progress systematically.
How does strength training work for women, and why is it good for the glutes and legs?
Muscle growth, or hypertrophy, occurs when training creates enough mechanical stress and metabolic load in the muscles (Schoenfeld, 2010). Women’s bodies respond to strength training in essentially the same way as men’s, but lower testosterone levels mean muscle size grows more slowly and moderately. That is actually an advantage: the result is toned, strong muscles without the bulky look many women fear.
The gluteal muscles (gluteus maximus, medius and minimus), together with the thigh and calf muscles, make up the body’s largest muscle group. Training them systematically raises your metabolism, improves posture and reduces the risk of knee and lower-back injuries. You can find more on the principles of women’s strength training in the article Women and strength training: Part I.
The Health Board’s physical activity recommendations advise adults to do strength training at least two times a week, covering all major muscle groups.
Which exercises build the glutes and legs most effectively?
Research shows that the most effective exercises for developing the glutes and legs are multi-joint exercises that load large muscle groups at the same time (Kraemer & Ratamess, 2004).
Hip thrust (barbell hip thrust)
Electromyographic measurements show that the hip thrust activates the gluteus maximus significantly more than the traditional squat (Contreras et al., 2015). To perform it: rest your upper back on a bench, set the bar on your hips, lift your hips until your body forms a straight line and squeeze your glutes at the top. Do 3–4 sets of 8–12 repetitions.
Squat
A deep squat develops the glutes, quadriceps and hamstrings alike. For beginners, a bodyweight squat or goblet squat is suitable, followed by the barbell back squat.
Romanian deadlift (RDL)
The RDL stretches and strengthens the hamstrings and glutes. Keep your back straight and lower the bar along your thighs – you should feel a stretch in the glutes and the back of your thigh.
Lunge
Single-leg exercises improve balance and correct asymmetries between the two sides of the body. Try the walking lunge or the Bulgarian split squat.
If you’re curious how strength athletes set longer-term goals, also read Women’s bodybuilding. Yes, women’s bodybuilding – an inspiring overview of what is possible with dedicated training.
How often and how intensely should women do strength training?
For hypertrophy, the strength training progression guidelines of the ACSM (American College of Sports Medicine) recommend the following (ACSM, 2009):
- Frequency: 3–4 times a week, each muscle group 2 times a week
- Repetitions: 6–12 repetitions per set
- Sets: 3–4 sets per exercise
- Rest: 60–90 seconds between sets
- Progression: increase the weight by 5–10% once you can hit the upper repetition limit in all sets
For beginners, we recommend starting with a full-body training plan 2–3 times a week. After 8–12 weeks you can move on to a split routine (e.g. upper-body and lower-body days). Progressive overload – gradually increasing the weight, repetitions or number of sets – is absolutely the most important factor for muscle growth (Schoenfeld, 2010).
Strength training isn’t only for the young. If you’re curious how strength training affects different stages of life, read: Strength training and aging. You can also find family-friendly tips in the article Strength training and children.
What should you consider for nutrition and recovery?
Muscle growth doesn’t happen only in the gym – it happens during rest and recovery.
Protein intake. The ISSN (International Society of Sports Nutrition) recommends 1.6–2.2 grams of protein per kilogram of body weight per day for muscle building. Good protein sources include chicken, fish, eggs, legumes and dairy products.
Calorie balance. Muscle building requires a small calorie surplus (200–300 kcal per day). For simultaneous fat loss and muscle growth (body recomposition), precise control of your diet works well, and it works best for beginners and people who are overweight.
Sleep. 7–9 hours of sleep a night is essential for muscle recovery: too little sleep raises cortisol levels, which inhibits muscle growth.
Pre-workout supplements. Some women use pre-workout supplements – caffeine is a well-studied ergogenic aid that improves endurance and strength during training. Creatine is safe and effective for women too. Consult a specialist before using supplements.
References
- ACSM (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise. PMID: 19204579
- Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research. PMID: 20847704
- Contreras, B., Vigotsky, A.D., Schoenfeld, B.J., Beardsley, C., & Cronin, J. (2015). A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyographic activity in the back squat and barbell hip thrust exercises. Journal of Applied Biomechanics. PMID: 25573007
- Kraemer, W.J., & Ratamess, N.A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine & Science in Sports & Exercise. PMID: 15064596
Frequently asked questions
Does women’s strength training make you too big?
No. Women’s lower testosterone levels mean muscle size grows moderately. The result is a toned, strong body, not muscle mass comparable to men’s.
How quickly will I see results from women’s strength training?
The first strength gains are noticeable within 4–6 weeks thanks to neuromuscular adaptation. Visible muscle changes usually appear after 8–12 weeks of systematic training.
How many times a week should you train the glutes and legs?
The ACSM recommends training each muscle group 2 times a week for optimal muscle growth. For example, a 4-day plan: two leg/glute days and two upper-body days.
Can you build the glutes without weights?
Bodyweight exercises are fine for getting started, but long-term muscle growth requires progressive overload – gradually increasing the weight. Without external weight, progress quickly plateaus.
Does the menstrual cycle affect strength training?
Yes. In the follicular phase (days 1–14 of the cycle) estrogen is high and most women tolerate a higher training load. In the luteal phase fatigue may be greater – listen to your body and adjust the intensity accordingly.
Come and train! ArtGym
