A couple days ago, we talked about how progressive overload works, and how rep ranges tell you when it’s time to go heavier.
But I need to make something very clear… you have to actually strive to lift more.
This might sound obvious, but so many people skip this part. I see it all the time at the gym.
Same weight. Same reps. Same everything.
Week after week. Month after month.
And guess what? They look the exact same.
If you can hip thrust 50 kilos for 10 reps, and you do that every single time you work out… your glutes have no reason to change. None.
You’re just repeating the same thing. And your body is smart. It adapts once, and then stops adapting because it doesn’t need to.
Your workouts don’t need to feel fancy.
They need to feel hard.
If every set is easy… if nothing ever pushes you… if you’re just moving for the sake of moving… your body stays the same.
And this goes for glutes. It goes for side delts – any muscle.
If you want change, you have to make things harder. Not every single session, but over time.
So, if you’re thrusting 50 kilos now, and you work your way up to 75 kilos (whether that takes months or years), your glutes will grow.
But if you continue to do the same 50 kilos for years on end, they will not.
Make it hard. Push to progress. That’s how you change.
By the way, here are 3 more ways I can help you improve your strength, physique and gym confidence:
1. Grab a free copy of my new book – Lower Body Workouts for Women
If you’ve been doing random exercises at the gym without a plan, this is for you. Steal one of my favourite workout templates to build strong and toned legs! Click here to grab your free copy.
2. Join Our Strong Not Skinny Program
I’m putting together a new Strong Not Skinny group at the end of this month… stay tuned for details. If you’d like me to create a brand-new strength program for you each month so you can build strength and muscle, join our WAITLIST HERE, and I’ll give you first access before spots open to the public.
3. Learn more tips and tricks on any one of my socials below:
