For most people, two glute-training sessions a week is a practical starting point. It spreads your weekly work across manageable sessions, but current evidence does not show that training twice—or more often—builds more muscle than once a week when total weekly training volume is matched. Choose a schedule that lets you do your planned work with good effort and technique and repeat it consistently.
What research says about glute-training frequency
A 2025 systematic review and meta-analysis focused on gluteus maximus hypertrophy included 12 articles. Across 11 studies in its pooled analysis, resistance training had a moderate effect on gluteus maximus hypertrophy (SMD 0.71, 95% CI 0.50–0.91). The study protocols trained glutes between one and three times per week, but they varied in other ways; that range does not prove that two or three sessions are better than one. Read the review’s PubMed record.
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Broader evidence on resistance training helps explain why frequency alone is not a reliable rule for muscle growth. A 2019 systematic review and meta-analysis found no meaningful hypertrophy advantage for higher versus lower weekly frequency when training volume was equated. Its authors concluded: “Thus, for a given training volume, individuals can choose a weekly frequency per muscle groups based on personal preference.” This review considered muscle groups generally, not a definitive glute-only comparison. Read the 2019 review’s PubMed record.
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Reviews have not always reached the same conclusion. A 2016 meta-analysis of volume-equated studies reported greater hypertrophy from training a muscle twice rather than once weekly, while saying it was unclear whether three sessions were better than two. The later 2019 analysis found no meaningful frequency effect when volume was matched. Taken together, these findings do not establish a universal best number of glute days. Read the 2016 review’s PubMed record.
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A 2023 systematic review and Bayesian network meta-analysis of healthy adults found hypertrophy benefits among prescriptions involving at least two sets and two weekly sessions in its network analysis. That is general resistance-training evidence, not a direct test of the best glute schedule. Read the 2023 review’s PubMed record.
Choose one, two or three sessions based on how you train
Frequency means how many days you train your glutes; weekly volume means the training work you accumulate across those days. You can distribute similar weekly work over one, two or more sessions. Splitting it across two days is a practical way to manage session length and effort—not a proven growth multiplier by itself.
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| Schedule | When it may suit you | What the evidence supports |
|---|---|---|
| Once a week | You prefer a single focused session and can complete your planned work with good effort and technique. | Glute-specific studies have used one weekly session; broader evidence does not show a meaningful frequency advantage when weekly volume is matched. |
| Twice a week | You want to divide your work into shorter sessions or find one long workout difficult to maintain. | A reasonable default for distributing work, but not established as uniquely optimal for glute growth. |
| Three times a week | You prefer shorter sessions and can repeat them while maintaining performance and recovery. | Glute-specific studies have used up to three weekly sessions, but they do not prove three is better than one or two. |
When comparing schedules, keep weekly volume similar where possible. Otherwise, a plan with more training days may also involve more total work, making it difficult to tell whether any difference comes from frequency or volume. Also consider whether you can perform the planned work well, fit the sessions into your week, and recover enough to repeat the plan.
Exercises and study protocols are not one-size-fits-all prescriptions
The 2025 glute-specific review included barbell hip thrust variations, squat variations, leg press, kneeling hip extensions and combinations of hip-extension exercises. It highlights barbell hip thrusts when the aim is to emphasize gluteus maximus over other muscle groups. It also reports growth from parallel or full-range squats, leg press, kneeling hip extensions and combined hip-extension programs.
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Across the included protocols, studies used three to 12 sets per session and loads ranging from 50% to 90% of one-repetition maximum, or repetition maximums of 3–12. Those are descriptions of the research protocols, not a universal set target, load prescription or requirement for every person.
A practical way to start
- Start with two weekly sessions. Treat this as a scheduling default, not a scientifically proven optimum.
- Choose exercises that fit your priority. For a gluteus-maximus emphasis, the review highlights barbell hip thrusts; its included evidence also covers squats, leg press and kneeling hip extensions.
- Distribute your planned weekly work across the sessions. Use the split to keep workouts manageable rather than assuming that extra training days independently produce more growth.
- Adjust the schedule to your experience of the plan. If sessions are too long, consider spreading the work over more days; if the schedule is difficult to maintain, fewer days may fit better. Keep the planned weekly work in view when comparing options.
Bottom line on how many days to train glutes
Two days per week is a useful starting point for many schedules. The best choice is the frequency that lets you accumulate your intended weekly work with solid execution and consistency: glute-specific studies span one to three sessions, and broader volume-matched evidence does not establish that training more often alone leads to more muscle growth.
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