Glute Power! Build Your Butt to Boost your Metabolism

When it comes to unlocking your metabolism and enhancing your overall health, look forward no further - it’s time to look BEHIND. That’s right… your glutes are NOT just there to look good in your jeans! That big set of muscles that make up your booty play a pivotal role in building a faster metabolism.

A Little Background

Understanding Your Glutes

There are three sets of gluteal muscles - the gluteus maximus, gluteus medius, and gluteus minimus. These muscles are responsible for a variety of movements, including hip extension (kicking back), abduction (kicking out to the side), stability in standing on one foot, and hip rotation (essential for proper gait). Strong glutes contribute to better posture, enhanced athletic performance, and reduced risk of injuries. But how do they affect metabolism?

Glutes and Calories

Muscle tissue is “metabolically active”, meaning it requires energy to maintain itself, even at rest. Therefore, the more muscle mass you have, the higher your resting metabolic rate (RMR) will be. The glutes are some of the strongest, largest muscles in the body…. so if you’re going back for your buck, increasing their strength and mass can seriously boost your overall muscle mass.

In short, bigger glutes = more muscle mass = more calories burned throughout the day!

Why Muscle Mass Burns More Calories

Basal Metabolic Rate (BMR)

Your basal metabolic rate is the number of calories your body needs to perform basic day to day functions at rest, things like breathing, circulation, and cell production. And muscle tissue consumes more energy than fat tissue (by about double!). This is because muscle tissue is involved in more energy-demanding processes such as protein synthesis, ion transport, and mitochondrial maintenance. Fat tissue, on the other hand, primarily serves as an energy storage site and does not require as much energy for maintenance. What does this mean? Individuals with higher muscle mass have a higher BMR. This is why building muscle - especially the glutes - is crucial for boosting metabolism.

Put simply, think of your body like a car engine. A larger, more powerful engine (more muscle mass) requires more fuel (calories) to run efficiently, even when idling. In contrast, a smaller engine (less muscle mass) needs less fuel. So while you might not want a gas guzzler for a car, you definitely want to build your body to burn fuel at a faster rate even when you’re not actively moving or exercising.

The Thermic Effect of Activity

The thermic effect of activity (TEA) refers to the calories burned during physical movement. (This is the idea behind the new NEAT movement - or for those with common sense, the idea that moving more throughout the day during activities such as taking the stairs instead of the elevator will burn more calories). Strengthening your glutes through exercises like squats, lunges, and deadlifts increases your overall physical activity level, elevating calorie burn even more. It’s a snowball effect — and as you build more muscle, your workouts grow more intense, leading to even greater calorie burn.

Post-Exercise Oxygen Consumption (EPOC)

Another important factor for calorie burn is excess post-exercise oxygen consumption (EPOC), also known as the afterburn effect. After intense exercise, your body continues to consume more oxygen to repair muscles and restore energy levels, which means more calories are burned post-workout. Building larger muscle groups like the glutes can lead to a higher EPOC because your body needs to repair larger muscles, therefore extending the calorie-burning benefits of your workout long after you've finished exercising.

Metabolic Flexibility

Let’s talk flexibility… and I don’t mean the kind of flexibility I’m usually talking about on this blog! Metabolic flexibility is the body’s ability to adapt fuel oxidation (calorie burn) to fuel availability. Essentially, it's your body's capacity to switch between burning carbohydrates and fats for energy both to maintain energy balance and support metabolic health.

More muscle mass = more efficient and effective metabolic flexibility. Muscles store glycogen (carbohydrates) and can utilize both fats and carbohydrates efficiently. When you strengthen your glutes and build that muscle, you train your body to become better at switching between these energy sources. During high-intensity activities, your body primarily burns carbs; during lower-intensity or longer-duration activities, it switches to burning fats more efficiently. When you increase adaptability in calorie burn, you optimize energy usage, enhance endurance, and prevent metabolic disorders.

Benefits of Strong Glutes

Easier Day to Day Activities

Strong glutes are essential to getting things done, and that’s not just in the gym. Carrying baskets or kids up and down stairs, being on your feet all weekend at your kid’s soccer tournament, lifting anything of any weight from the ground, or even just walking your dog… powerful glutes provide the foundation for moving well! And if you’re headed to work out, you’ll perform better and run faster with stronger glutes! And while you’re doing it all, your body will require more energy to maintain and support the use of your glutes.

Improved Posture and Reduced Pain

Strong glutes support the spine and pelvis, promoting better posture and reducing the risk of lower back and hip pain. And who doesn’t love being able to do more activities without discomfort? (Plus - better posture makes you look and feel taller, slimmer, and more confident!)

Long-Term Health Benefits

Building and maintaining strong glutes has long-term health benefits, too. A higher muscle mass is associated with reduced risk of chronic diseases such as diabetes, cardiovascular disease, and obesity. By incorporating glute exercises into your routine, you not only boost your metabolism but also improve your overall health and well-being.

Ladies, Build Those Booties!

Hormonal Balance

Women often face hormonal fluctuations throughout their lives - namely during monthly cycles, pregnancy, and menopause. Strength training, including glute exercises, can help regulate hormones by reducing cortisol (a stress hormone known for storing belly fat) and increasing the production of endorphins (feel-good hormones). Strong glutes also support better insulin sensitivity, which is crucial for managing blood sugar levels and preventing metabolic disorders because your body will use glucose more effectively for energy, rather than storing it as fat. Plus, muscle growth stimulates the release of growth hormones and testosterone, both of which play roles in enhancing metabolic rate.

Age-Related Muscle Loss

Beginning at age 30, the body naturally starts to lose 3–5% of muscle mass per decade. YIKES! This gradual loss of muscle mass can slow metabolism and lead to both weight gain and decreased physical performance. No thanks! Strengthening the glutes can counteract this muscle loss, helping maintain a healthy metabolic rate and physical capability.

Glutes and Pelvic Health

Strong glutes are absolutely key for supporting the pelvic floor, and while this is true for both men and women, we ladies need this extra support! The pelvic floor muscles work in conjunction with the glutes to maintain bladder control and support reproductive organs. Strengthening the glutes can therefore help prevent issues such as incontinence and pelvic organ prolapse - even more applicable if you’ve ever had a baby. (Need some ideas? Check out my post “Better than Kegels”)

Pelvic Organ Support: The gluteus max in particular plays a big role in stabilizing the pelvis. A stable pelvis is essential for the proper function of the pelvic floor muscles, which support the bladder, uterus, and rectum. Weak glutes can lead to pelvic instability, increasing the risk of pelvic floor disorders.

Bladder Control: Strong glutes contribute to better bladder control by supporting the muscles around the bladder. This is particularly important for women when weakened pelvic floor muscles from childbirth or aging leads to urinary incontinence. Read: train that peach so you don’t pee!

Better Pregnancies and Easier Childbirth: During pregnancy, the weight of the growing fetus puts additional strain on the pelvic floor muscles, and pulls our pelvis forward putting strain on our low backs. Strong glutes can help counter these pregnancy strains by providing better support to the pelvic region - protecting us from low back pain while the baby continues to grow. During childbirth, glutes can also help us power pushing, providing leverage and endurance for faster, easier childbirth. And postpartum, glute strengthening exercises can aid in the recovery of pelvic floor strength, improving overall reproductive health.

Glute Power!

Strong glutes are not just about aesthetics (but we like those too!). Strong glutes are foundational for a faster metabolism and better overall health! By focusing on building glute strength through targeted exercise, you can increase your muscle mass, enhance calorie burning, prevent pain, and support longevity. For women, glute strength offers additional benefits, including hormonal balance, improved pelvic health, and functional fitness.

Remember, consistency, progressive overload, and balanced nutrition are key to achieving and maintaining strong glutes and a boosted metabolism… and working with a trainer, physical therapist, or pelvic floor specialist can help you achieve your goals more quickly and efficiently.

Want to watch your metabolic rate soar? Follow me on Instagram for workout tips and ideas, sign up for my monthly strengthening newsletter for women, or email me for a free 15 minute consult about your glute building goals!