If building your glutes is at the top of your fitness goals for 2025, you’ve come to the right place. Whether you’re new to fitness or a seasoned pro, Lindsey Burt, a Certified Personal Trainer (CPT) and women’s fitness coach, has the tips and insights you need to succeed. Specializing in glute growth and overall physical and mental wellness, Lindsey’s mission is to help women feel strong, confident, and capable.

Meet Lindsey

Lindsey’s fitness journey started in 2018 with a clear goal: build muscle, especially in her glutes. Like many of us, she initially fell into the trap of ineffective workouts and misinformation. Determined to achieve her goals, Lindsey invested in learning the science of fitness. Now, she’s using her expertise to empower other women to skip the trial-and-error phase and achieve real results.

“The key to success is a combination of training, nutrition, consistency, and recovery,” Lindsey shares. Here are her must-know tips for glute growth:

The Booty-Building Basics

1. Smart Training

Building glutes starts with a solid training plan. Lindsey stresses that it’s not just about working hard but working smart. Too often, people work out without a plan, which can lead to wasted time and minimal results. Specific goals require specific training—what works for someone looking to build muscle won’t be the same as what works for someone aiming to lose weight or improve endurance.

To build glutes effectively, focus on proper form, incorporate a mix of compound and isolation exercises, and progressively increase the challenge over time. Tailoring your workouts to your unique goals is essential for success.

Stay tuned for more in-depth training tips, and in the meantime, check out our free weekly workouts page, explore our curated workout programs, or follow Lindsey on Instagram for direct access to her programs and tips. Smart training leads to results you can see and feel!

2. Nutrition Is Everything

Fueling your body is just as important as your workouts. Lindsey emphasizes: “You can’t build muscle without the right nutrition.” Properly nourishing your body gives you the energy to power through workouts, helps muscles recover and grow, and supports overall health.

You can’t out-train a bad diet. Without the right nutrients, your body won’t have the building blocks it needs to repair and grow muscle. For instance, skimping on protein can lead to slower recovery, decreased strength gains, and even muscle loss over time.

Here’s how to make nutrition work for you:

• Prioritize protein to support muscle repair and growth. Aim for a consistent intake throughout the day to maximize muscle protein synthesis.
• Eat a balanced diet filled with nutrient-dense whole foods. Focus on lean proteins, complex carbs, healthy fats, and plenty of fruits and veggies.
• Ensure you’re eating enough calories to fuel your training and recovery. Undereating can stall progress and leave you feeling fatigued.

For a quick, clean, and easy way to boost your protein intake, try One Sol’s Lean Plant Protein. With 21g of complete protein per serving, a low-calorie profile, and a "no-BS" ingredient list, it’s perfect for on-the-go snacking or simply helping you hit your daily protein goals. It’s the ultimate solution for busy women looking to stay consistent with their nutrition while keeping it clean and simple.

3. Consistency Is Queen

Progress doesn’t happen overnight, but with consistent effort, it’s inevitable. Lindsey encourages women to think of fitness as a lifestyle, not a quick fix. Consistency is what turns small, daily actions into long-term results that compound over time.

Think of it this way: showing up regularly—even if it’s not perfect—adds up to exponential growth. Missing one workout or having an off day won’t derail your progress, but striving for perfection can lead to burnout or frustration. Consistency means creating sustainable habits and giving yourself grace along the way.

This same principle applies to taking supplements. Just like workouts, supplements are most effective when used consistently over time. They’re not a magic solution, but a consistent habit that supports your overall efforts. For example, consistently hitting your protein goals with the help of a supplement can make a significant difference in muscle recovery and growth.

Show up for yourself regularly, whether it’s in your workouts, nutrition, or supplement routine. Focus on the bigger picture, and trust the process—the results will come!

4. Rest and Recovery Matter

Your muscles don’t grow while you’re training—they grow when you’re resting. Skipping rest can lead to overtraining, which often manifests as fatigue, decreased performance, mood swings, and an increased risk of injury. Recovery is where your body repairs itself, builds strength, and becomes more resilient.

When you don’t let your body rest, cortisol levels can rise, recovery slows down, and progress may stall. Overtraining can leave you feeling burned out and frustrated. That’s why incorporating intentional rest and recovery practices is essential for long-term success.

Lindsey’s recovery essentials include:

• Prioritizing quality sleep every night: Sleep is where the magic happens, allowing your muscles to repair and grow.
• Staying hydrated throughout the day: Proper hydration aids in nutrient delivery and overall recovery.
• Incorporating active recovery days: Gentle movement, such as stretching or light walking, keeps your body active without overloading it.

To further support your recovery, consider adding supplements to your routine. Our favorites include:

• One Sol Magnesium: Helps relax muscles and supports deep, restorative sleep.
• Beauty Sleep: Promotes relaxation and quality sleep, setting the foundation for recovery.
• Creatine: Boosts strength and aids in muscle repair and recovery.
• Hydration: Replenishes electrolytes lost during workouts, keeping your body balanced and ready for more.

Make rest and recovery a priority, and your body will thank you with better performance, fewer injuries, and more consistent progress.

5. Supplements: The Extras

Supplements can be a helpful tool, but they’re not a substitute for good nutrition or consistent effort. It’s important to remember that supplements alone won’t get the job done—and thinking they will can lead to disappointment and discouragement. Instead, think of supplements as powerful enhancers to your fitness journey. They’re most effective when paired with proper workouts and a well-balanced diet.

Supplements come into play when you need an extra boost. For example, protein powders can help you hit your daily protein goals more easily, especially on busy days. Creatine can enhance your strength and recovery, while magnesium and Beauty Sleep can support rest and recovery, which are critical for muscle growth. Pre-workout supplements can also be incredibly helpful, giving you the energy and focus needed to get into the zone and power through your session. These supplements act as tools to support your efforts—not as shortcuts—and their consistent use, paired with proper training and nutrition, can lead to meaningful results.

Think of supplements as your fitness "power-ups": they don’t guarantee results on their own, but when combined with consistent training and nutrition, they can amplify your progress and help you reach your goals faster. Lindsey recommends One Sol’s high-quality, clean supplements for women’s fitness needs. 

Let’s Build Together

At One Sol, we’re here to support you every step of the way. Whether you’re just starting your fitness journey or looking to take it to the next level, Lindsey’s expert guidance can help you unlock your potential. Focus on smart training, fuel your body with intention, stay consistent, and give yourself the grace to recover. Don’t miss our Woman of the Year Bundle, available from 12/30 to 01/02! As part of our commitment to supporting your fitness journey, this special bundle features our newest protein flavor Fresas Con Crema, Cucumber Lime Hydration, Mango Guava Pre-Workout, Creatine, a Booty Workout Program, and more—all for only $99 with code [ONESOL20] OR your favorite athlete's code. It’s the perfect way to kickstart your 2025 goals with the tools you need to succeed!

Your strongest self is just around the corner—let’s build it together!