As women enter their 40s and beyond, fitness routines often need an overhaul. Gone are the days when you could rely solely on cardio to stay in shape. In this stage of life, strength training—especially glute training—takes on a whole new level of importance. If you haven’t been paying attention to your glutes, now is the time to start.
Why Are Strong Glutes So Important?
1. Supports Better Posture and Spine Health
The glutes are the largest muscle group in the body and play a pivotal role in stabilizing your lower back and pelvis. As we age, poor posture can become a common issue, especially if you spend long hours sitting at a desk or on the couch. Weak glutes can cause lower back pain, hip tightness, and even contribute to knee discomfort. By building stronger glutes, you can alleviate stress on your back and hips, leading to better posture and reduced pain.
2. Enhances Functional Strength
Everyday movements, like walking, climbing stairs, bending, and lifting, depend on your glutes. When they’re strong, they make these tasks easier and more efficient. Strong glutes also improve your balance and stability, reducing the risk of falls—a critical concern as we get older. By focusing on glute training now, you’re investing in a future where you can move freely and confidently for years to come.
3. Increases Metabolic Rate and Fat Loss
Let’s face it: the metabolism slows down in our 40s. But there’s good news—glute training can help rev it up! Since your glutes are such a large muscle group, strengthening them boosts your overall calorie burn, both during and after your workout. This is especially crucial for fat loss, a common goal for women over 40. Incorporating glute-focused workouts into your routine can help you achieve a leaner, more toned physique while keeping your metabolism fired up.
4. Protects Joints and Eases Mobility
Joint pain often creeps in as we age, but strong glutes can be a powerful defense against it. By training your glutes, you’re strengthening the muscles that stabilize your hips and knees. This support reduces the wear and tear on your joints, making your movements smoother and more comfortable. Plus, glute training improves your range of motion, ensuring your hips stay flexible and functional.
5. Glute Training Can Make You Feel and Look Stronger
Let’s not forget one of the more visible benefits—glute training can dramatically change how your body looks! For many women over 40, seeing the physical transformation in their glutes can boost confidence and body image. A well-rounded glute routine can help sculpt and shape this area, leaving you feeling stronger, empowered, and more confident.
How to Start Training Your Glutes
If you’re ready to reap the benefits of glute training, I’ve got you covered with my Split Strong Series. My at-home workout program includes a dedicated Legs & Glutes Day that’s designed to give your lower body the strength and shape it needs. No need for fancy equipment—just grab your dumbbells and a booty band, and you’re good to go!
Check out my Split Strong: Glutes and Legs Workout to target those glutes and get started today!
Best Exercises for Glutes
In my Split Strong program, we hit the glutes from every angle with moves like:
Squats: A classic, full-body move that places a big emphasis on your glutes.
Hip Thrusts: The ultimate move for isolating the glutes and building serious strength.
Bulgarian Split Squats: An effective single-leg move to target glutes and improve stability.
RDL: Great for working the hamstrings and glutes while improving posture and core stability.
You can also find these glute exercises in my Glutes Focused Workout, which will help you build the perfect peach!
Final Thoughts
Training your glutes isn’t just about aesthetics. For women over 40, strong glutes are a crucial foundation for health, functionality, and long-term mobility. Incorporating a glute-focused routine into your workout plan will improve your posture, protect your joints, and help you feel your strongest—both inside and out.
Ready to give your glutes the attention they deserve? Join me in my Split Strong Series and let’s build those glutes together!
