Your optimal training frequency for the Glutes part 2: training status and stress

How often should (wo)men train their backsides for optimal results? In my previous article I showed how different exercise types affect the optimal training frequency for the glutes. Still, many people asked me how they should go about designing their ideal glute program. It’s frustrating to put in all those hours of training into a routine, without being sure it’s right for you.

Is your current program right for you?
My answer is always: it depends. On different factors that we will unravel in this article.

Read the full article on



2018-01-05T05:08:33+00:00 December 28th, 2017|6 Comments


  1. Irina December 28, 2017 at 19:39 - Reply

    Awesome article!! Very detailed and explains a lot without BS. Thank you!

    • Stijn van Willigen January 7, 2018 at 07:34 - Reply

      Thanks, Irina!

  2. Emily Summers January 11, 2018 at 13:26 - Reply

    Great article ! I don’t have Facebook so cannot join in the discussion there so decided to write here. After using the calculator on the article, I ended up in the ‘Elite’ category. At the moment I am doing 4 legs days per week, on one day doing back squats and hip thrusts with weighted seated abductors, low weight Romanian deadlifts and a pumper to finish. On my other day, I do very heavy Romanian deadlifts with single leg press, leg press, lifted seated abductors and pumpers to finish. I normally leave one day between these workouts, however after reading your articles I am worried I may be over-exercising my glutes, therefore impeding muscle development. Although I am leaving four days between a particular stretcher exersize e.g. hip thrusts, are these stretcher exercises all the same ? I was wondering whether this kind of split is ok for my muscle development in general? I am a pretty lean and small-framed person and find it hard to grow muscle. Any feedback would be greatly appreciated ! Thanks, Emily

    • Stijn van Willigen January 13, 2018 at 14:22 - Reply

      Thanks, Emily.
      Are you getting stronger from workout to workout? This is the single most important thing to assess to determine whether your program is right for you. You can hypothesize about the optimal amount of reps, sets, and exercises all day long, but if it doesn’t translate into results something needs to change.
      Again, consistently gaining strength over the long term is the best way to assess whether your glutes are getting enough recovery, and are growing. If that’s happening, keep doing what you’re doing.

  3. Jo January 16, 2018 at 14:54 - Reply

    Hi Stijn, thank you so much for your informative articles on this topic! I have a possibly quick question regarding sets. I am curious as to how many sets to aim for each week for activators, stretchers, and pumpers. Your calculator tells me to train glutes 5.3 times per week. Currently, the program I came up with has about 26 sets of stretchers, 26 sets of activators, and miscellaneous pumpers (about 14-26). What is an optimal approach to programming sets and reps? (I will follow up with a more detailed programming post if this does not give you enough insight)

    • Stijn van Willigen January 18, 2018 at 13:51 - Reply

      Hello Jo and thank you.
      Optimal glute training volume depends on how advanced you are. Most of my clients are intermediate so I’ll assume you are, too.

      A total of 50-60 activator and stretcher sets per week is very likely way too much volume to recover from. I recommend you get this down to 20-30 sets per week spread over 5 workouts and see what happens.

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