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How Long Does it Take to Get a Toned Butt?

by 
author image Ollie Odebunmi
Ollie Odebunmi's involvement in fitness as a trainer and gym owner dates back to 1983. He published his first book on teenage fitness in December 2012. Odebunmi is a black belt in taekwondo and holds a bachelor's degree in economics from Kingston University in the United Kingdom.
How Long Does it Take to Get a Toned Butt?
How Long Does it Take to Get a Toned Butt? Photo Credit: 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.

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Read More: Workouts to Develop Glute Muscles

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.

Once you have a solid muscle base, add weight to your squats.
Once you have a solid muscle base, add weight to your squats. Photo Credit: 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.

Read More: Exercises That Build the Glutes

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