Building Glutes and Getting in Better Shape at the Same Time – Is It Even Possible?
I used to be one of those people who believed you had to bulk to build muscle and then diet to get fit. But one day I realized it doesn’t have to be so black and white. It’s actually possible to live a lifestyle I enjoy – all year round – and still reach my goals.
It’s now been almost 10 years since I came to that realization. Ten years without a single extreme diet or bulk. But also ten years during which I’ve gotten stronger, more enduring, and fitter. I’ve built my glutes while having a body I feel good in.
I know how easy it is to get lost among all the advice and diets out there – it feels like everyone has an opinion on what works. That’s why I don’t just want to throw out more tips, but instead highlight what has actually worked for me. This is how I’ve managed to build my glutes and stay in shape – without extreme diets or complicated plans. These are strategies I live by and that truly work in the long run.
1. Nutrition – The Foundation for Results
To burn fat, you need a calorie deficit.
To build muscle, you need energy and sufficient protein.
The trick? A small calorie deficit or maintenance level, combined with high protein intake (about 1.6–2 g/kg of body weight per day).
💡 Tip: In Livity, you’ll find both a calorie calculator and a nutrition tracker to help you stay on top of your goals.
2. Training – The Key to a Stronger Body
🔹 Progressive Overload
Gradually increase the weights or the number of reps/sets over time. Aim for 8–12 reps for muscle growth. Train your glutes 2–3 times per week.
🔹 Technique Before Weight
Hip Thrusts: Drive the hips all the way up, pause at the top, and feel the glutes working.
Squats: Go deep enough to activate the glutes.
Deadlifts: Brace your core, keep a neutral spine, and push through your heels.
🔹 Alternate Between Compound and Isolation Exercises
Compound exercises build strength and volume.
Isolation exercises fine-tune and shape.
🔹 Combine Strength and Cardio
That’s why you shouldn’t choose – do both:
Different systems are trained:
Strength: Muscles, bones, explosiveness
Cardio: Heart, lungs, oxygen delivery
Better recovery:
Cardio boosts blood circulation → faster recovery between sessions
Fat burning & body composition:
Muscle increases resting metabolism
Cardio supports calorie deficit
→ The combination gives the best results!
Lower risk of injury and illness:
Strength protects joints and bones
Cardio strengthens the heart and immune system
Mental balance:
Strength: Focus and goals
Cardio: Stress relief and better sleep
→ You build both body and mind
3. Recovery – Don’t Forget Rest
Muscles don’t grow during training, but during rest.
Sleep and stress management are crucial.
Poor recovery = poor results.
⭐ Bonus: BOOTY & GLOW Program
Want a clear plan? Check out our new BOOTY & GLOW program, now live in the app!
Focus: glute building + cardio + body shaping
Mix of compound exercises, isolation, strength, and conditioning
Available in 6 versions:
👉 Perfect for anyone who wants to build glutes and get fitter – for real!
✅ Summary
Strength training → muscle, shape, and protection
Cardio → endurance, heart health, and balance
Together → a strong, healthy, and sustainable body
Anna Stålnacke
