How Long Does it Take to Get a Toned Butt?

How Long Does it Take to Get a Toned Butt?
How Long Does it Take to Get a Toned Butt? (Image: GeloKorol/iStock/GettyImages)

The question of how long it takes to build muscle mass, no matter which part of the body you're referring to, doesn't have an easy answer. The rate at which a person builds muscle depends significantly on their body size, body composition — such as the types of fibers, slow-twitch type 1 or fast-twitch type 2, their muscles already have — and hormone levels. For example, men have an easier time building muscle because of the additional testosterone, a hormone, in their body. Therefore, you might not see a toned booty as fast as you would like, but keep at it — it takes persistence and willpower to build muscle.

How to Build Glute Muscle

Luckily, you don't need to spend all day, every day, to build a strong butt. You can see results by training for 20 to 30 minutes, two to three times a week. However, that's the total amount for all muscle groups — each time you train, focus on your glutes for three or so exercises. These could include squats, lunges and step-ups, which not only target your butt muscles but other lower-body muscles, too. Other exercises include:

After some time, you might start to see a firmer tush, and your exercises will feel easier. At that point, you can start adding weight, such as hoisting a barbell on your shoulders during squats and lunges.

Barbell Squat
Once you have a solid muscle base, add weight to your squats. (Image: Ibrakovic/iStock/GettyImages)

Muscle-Building Diet

You can aid in muscle-building by eating an appropriate diet. Protein plays a big role in building muscle, so aim for approximately 0.8 grams of protein per kilogram of your body weight every day. For an 150-pound women, this equals around 54 grams of protein a day, while a 180-pound man needs around 66 grams.

Protein-rich foods include animal products such as beef, chicken, fish, eggs and milk. Plant-based proteins include beans, nuts and soy products such as tofu and edamame.

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