Why Your Glutes Aren’t Growing (and What Actually Works): A No-BS Guide for Women Ready to Level Up
By Elevate + Enrich x Shaped by Sym
The Wellness Shift: Why We Need Real Talk on Glute Growth
If you’ve scrolled through social media lately, you’ve probably noticed the world is having a wellness moment. More women than ever are investing in their health—trying new workouts, following fitness coaches, and searching for that elusive “booty transformation.” It’s inspiring to see so many people care about movement and strength, but it’s also led to a tidal wave of new coaches, trendy programs, and honestly, a lot of misinformation.
As a health and fitness coach and bikini bodybuilder with over 10 years of experience, I (Symone Lizzette) have seen it all. I love that women are showing up for themselves, but I’ve also watched the rise of “booty band” workouts and at-home glute guides that promise the world and deliver…well, not much. And nothing makes me want to explode more than seeing women frustrated after months of banded kickbacks, wondering why their glutes aren’t growing.
The Truth About Glute Growth: Why the Internet Gets It Wrong
Let’s get one thing straight: You can absolutely get a good burn and activate your glutes at home. Movement matters, and I’ll always advocate for play, flexibility, and finding ways to move wherever you are. But if you want real glute growth—actual muscle hypertrophy, not just a little soreness—you need to challenge your body with significant weight.
No, it doesn’t HAVE to be in a gym. You can absolutely build muscle at home, but you’ll need to invest in adjustable weights or equipment that lets you increase resistance over time. Bands and bodyweight are great for activation, warm-ups, and maintenance, but they just can’t provide the progressive overload your glutes need to grow. You also have to feed the booty to grow the booty—if you’re not eating enough to support muscle growth, your results will stall no matter how hard you train. Nutrition is just as important as your workouts.
The “Toxic Relationship” Your Glutes Deserve
I hate to frame it like this, but honestly? You kind of have to get into a toxic relationship with your butt. In the gym, you’re going to break her down, challenge her, and push her to her limits. That’s how muscle grows—by being torn down and rebuilt stronger. But what matters just as much (maybe more!) is how you love on her afterward: stretch, nourish, and care for your glutes so you can recover and come back even stronger. It’s a partnership—one that requires both tough love and real self-care.
Why Strong Glutes Matter (It’s Not Just About Looks)
Let’s be honest: a sculpted booty looks great in jeans, but strong glutes are about so much more than aesthetics. They’re the powerhouse of your lower body, supporting posture, balance, and everyday movement. Weak glutes can lead to back pain, poor posture, and even knee or hip issues. When you train your glutes the right way, you’re investing in your confidence, your health, and your ability to move and play—at any age.
Why I Created the NO BS Glute Growth Guide
After years of coaching women and seeing the same frustrations over and over, I knew it was time to cut through the noise. The NO BS Glute Growth Guide was born out of a need for honest, science-backed strategies that actually work. No more empty promises, no more influencer hype—just real talk, real training, and real results.
This guide is packed with everything you need to know: why your glutes aren’t growing, how to fix it, the best exercises, nutrition tips, recovery strategies, and more. It’s the resource I wish I had when I started—when I was training legs 4-5 days a week, wondering if it was normal to just not be able to walk every day. I was literally crawling up to my 3rd story apartment in agony, thinking that must be what progress felt like.
Ready to Build Your Best Booty? Or Just Want to Move More?
Even if glute growth isn’t your main goal, movement and play should be a part of every woman’s life. Whether you’re starting fresh, looking for a challenge, or just want to feel stronger and more confident, I’m here to help you find what works for YOU.
If you want to get started with me, that’s great—but that’s not the goal. I want you to be empowered and informed before you start a new training program with anyone.
If you have questions or want to chat before you start, you can always reach out at hello@shapedbysym.com.
Let’s move, play, and grow stronger—together 🌿