(Approx. 7-minute read) Table of Contents 1. Why Training Your Glutes is Important 🍑 2. How to Grow Your Glutes: The Basics 🌱 3. Can Glutes Grow Without Weights? 🤔 4. Top Glute Training Methods 💪 5. Glutes Recovery Time: Why Rest Matters 🛌 6. Common Glute Training Mistakes to Avoid 🚫 7. Final Tips for Glute Growth ✨ WHY TRAINING YOUR GLUTES IS IMPORTANT 🍑 The glutes are more than just a muscle group for aesthetics—they play a crucial role in overall strength, posture, and athletic performance. Your glutes: - Power Your Movements: They help you run, jump, squat, and lift. - Support Your Lower Back: Strong glutes reduce strain on your lower back during everyday activities and workouts. - Boost Athletic Performance: A strong posterior chain improves explosiveness and stability. - Enhance Your Physique: Let’s be honest, well-trained glutes can improve your confidence too! HOW TO GROW YOUR GLUTES: THE BASICS 🌱 To properly train glutes, there are a few basics you need to understand: progressive overload, activation, and balanced training. These principles will guide you in how to properly train your glutes to get the results you want. 1. Progressive Overload: Gradually increase the weight, reps, or intensity of your workouts to challenge your glutes consistently. 2. Proper Activation: Ensure your glutes are engaged during exercises to maximize growth. (Check out the Classroom for tutorials on how to activate your glutes properly!) 3. Balanced Training: Combine compound lifts (e.g., squats, deadlifts) with isolation exercises (e.g., hip thrusts, glute bridges) for well-rounded development. 💡 Pro Tip: We have a glute-focused program in the pipeline that will be available soon in the Classroom. Stay tuned for a step-by-step guide to building and strengthening your glutes! CAN GLUTES GROW WITHOUT WEIGHTS? 🤔 Yes, it’s possible! Glutes can grow without weights, but the progress may be slower. Bodyweight exercises like glute bridges, donkey kicks, and step-ups can be highly effective if performed correctly.

(Approx. 6-minute read) When starting your fitness journey, it’s easy to wonder: - Am I still a beginner? - Am I ready for intermediate workouts? - What exactly does being a beginner mean? This guide is here to clear up any confusion and help you progress with confidence. 💡 Quick Tip: If you're part of this community, check out the Beginner Programs in the Classroom. They're designed specifically for this stage of your journey! WHAT IS CONSIDERED A BEGINNER IN THE GYM? 🤔 A gym beginner isn’t just someone new to working out—it’s about your experience level and what your body is used to. Here’s what being a beginner generally looks like: - New to Structured Exercise: You’ve been working out consistently for less than a year. - Learning Proper Form: You’re still mastering exercises like squats, deadlifts, and presses. - Fast Progress: Your body adapts quickly in the “newbie gains” phase. - Focused on Basics: Foundational movements are all you need—no need for advanced routines yet. 👉 Reminder: If this sounds like you, explore the Beginner Programs in the Classroom! BEGINNER VS INTERMEDIATE: HOW DO YOU KNOW WHERE YOU STAND? 🤷‍♂️ The difference comes down to experience, consistency, and progress. BEGINNERS - Progress quickly with simple, full-body workouts. - Focus on learning the basics of form and movement. - Build strength and endurance rapidly. INTERMEDIATES - Progress slows, requiring advanced techniques like splits or progressive overload. - Need more variation and volume to continue improving. - Have been training consistently for 1–2 years. How to know if you’re ready for intermediate workouts: - You can perform compound lifts with good form (e.g., squats, deadlifts). - You’re no longer seeing weekly progress on beginner programs. - You feel ready to tackle more complex routines. 💡 Still unsure? Stick with the basics! Perfecting fundamentals is better than rushing into advanced routines. CAN YOU GO TO THE GYM EVERY DAY AS A BEGINNER? 🏋️‍♀️

Tips for a Positive and Respectful Gym Experience 🏋️‍♂️ Welcome to the gym, where your fitness journey begins! Whether you're just starting out or have been training for a while, understanding gym etiquette is essential to creating a positive environment for yourself and others. Gym etiquette not only helps you stay focused and motivated, but it also ensures that everyone can enjoy their time at the gym. In this beginner’s guide, we’ll go over the essential dos and don’ts to help you feel more comfortable, respectful, and confident in your gym space. Let’s get started! 🚀 Why Gym Etiquette Matters 💡 Gym etiquette is about respecting others, maintaining a clean environment, and ensuring that everyone has the space and resources to work towards their fitness goals. By following proper gym etiquette, you contribute to a positive and motivating atmosphere that helps both you and your fellow gym-goers succeed. 🙌 Here are some key points to keep in mind: 1. Respect the Equipment: Share and Care 🏋️‍♀️ It’s easy to get excited and claim your favourite piece of equipment, but sharing is caring. Here are some tips for respecting the equipment: - Wipe Down Machines and Weights: After using a piece of equipment, make sure to wipe it down with the gym’s provided disinfectant or wipes. This is especially important after cardio machines and weights. You’ll be helping maintain a clean environment for others. 🧼 - Put Weights Back: Always return dumbbells, barbells, and plates to their proper spots after use. It’s not just about tidiness—it ensures that others can easily access the equipment. 💪 - Don’t Hog Equipment: If you're working with a set of weights or machines, try to keep your rest periods brief, especially during peak hours. Allow others to use the equipment between sets if you’re taking a long break. 🕒 2. Mind Your Personal Space 🛑 Gyms can get crowded, and it’s important to respect personal space. Here’s how to do it: - Don’t Crowd Others: Always give people enough space to perform their exercises safely. Avoid standing too close or hovering over others while they work out. If you’re using a bench or machine, make sure you’re not blocking someone else’s access to nearby equipment. 🚶‍♂️ - Use a Mat: When doing floor exercises like yoga or stretching, be sure to use a mat to define your workout area. It’s a good practice to clean your mat before and after use. 🧘‍♀️

What’s do you find is the most intimidating part of starting at the gym? 💪🏋️‍♂️

After checking in with my morning jiu jitsu, I thought I’d talk about something that’s always confused me—just in case it helps anyone else, especially if you’re new to the gym. I used to wonder about the difference between aerobic and anaerobic exercise and how they both fit into training. Once I figured it out, it really helped me approach things more effectively. Here’s a simple breakdown: Aerobic Exercise Aerobic means “with oxygen,” and it’s all about steady, lower-intensity efforts that your body can sustain for longer periods. Think activities like jogging, cycling, or even using the elliptical at the gym. For beginners, this is where you’ll want to spend time building a solid base. Aerobic exercise improves your stamina and recovery, so whether it’s for a long jiu jitsu roll or just keeping up with your workouts, this is what helps you go the distance. Anaerobic Exercise Anaerobic means “without oxygen,” and it’s your go-to for short, intense bursts of effort. In the gym, this could be sprint intervals, heavy lifting, or high-intensity exercises like burpees or kettlebell swings. It’s not sustainable for long periods, but it’s what you need when you want to develop power, speed, or strength—whether that’s for hitting a personal best on a lift or pulling off a big explosive move in jiu jitsu. How This Applies to Beginners For anyone starting out, focus on mixing steady cardio with some strength work and occasional intervals. Aerobic builds endurance, while anaerobic helps with strength and intensity. Whether you’re aiming to get stronger, fitter, or just feel better on the mats, balancing these two systems will take you far. What’s your focus right now? Let me know—I’d love to hear!