Can You Still Build Your Glutes After 40? What Changes and What Works

Can you still build your glutes after 40? Yes. In study after study, women in their 50s, 60s and older gain muscle when they lift. What changes after 40 is the starting point and how much your body forgives a lazy program, not whether your muscles respond. This guide to glute training for women over 40 covers what actually changes, what the research says works, and a full 2-day plan with sets, reps, effort and rest.

Define: Menopause transition

The years leading up to your final period and the first years after it. Menopause itself is confirmed 12 months after your last period. The hormone changes in this window affect where your body stores fat and how much muscle it keeps.

What changes in your body after 40?

Three things, and they add up. First, muscle starts to fall. In whole-body MRI scans of 468 adults, a clear drop in total muscle mass did not show up until the end of the 40s, and most of the loss was in the lower body: legs and hips, where your glutes live (Janssen 2000).

Second, menopause speeds it up. A long-term study of women followed through menopause found that at the start of the transition, the rate of fat gain doubled and lean mass began to fall. Both trends continued until about 2 years after the final period, then levelled off (Greendale 2019). Body weight did not jump. The mix changed: more fat, less muscle, on the same scale number.

Third, strength drops faster than size. Across studies, women lose muscle mass at a median rate of about 0.37% a year, but in studies that measured both, strength fell 2 to 5 times faster than mass (Mitchell 2012). That is why a flatter butt and weaker hips often show up together.

Can you still build glutes after 40?

Yes. A review of 49 studies with 1,328 adults over 50 found that resistance training added an average of 1.1 kg of lean mass. Programs with more sets produced more gain, and the oldest people gained a little less (Peterson 2011). A second review focused only on women: 26 studies, 745 healthy postmenopausal and older women aged 50 to 80, with a small-to-moderate increase in lean mass whatever their age or program length (Thomas 2021).

Two honest points. No study has measured glute size in women over 40 specifically. Gluteus maximus grows with training in younger adults (Plotkin 2023), and lean mass grows in older women, so it is a fair bet that your glutes respond too. And because older age meant slightly smaller gains, starting at 40 beats starting at 60 (Peterson 2011).

Four results from trials in women and adults over 50.

Is heavy lifting safe for women over 40?

For most healthy women, yes, when you build up to it. In the LIFTMOR trial, 101 postmenopausal women with low bone density, average age 65, trained twice a week for 8 months: 5 sets of 5 reps at over 85% of their maximum on deadlifts, squats and overhead press, plus jumping. Spine bone density rose 2.9%, against a 1.2% loss in a light home program. Only one minor problem was reported, a lower back spasm (Watson 2018).

That trial was supervised and the women were screened first. If you have osteoporosis, a past fracture or a joint condition, get medical clearance and train with a coach. Heavy is a destination, not where you start.

Does strength training help with menopause symptoms?

One trial says it can. 58 postmenopausal women, average age 55, with at least 4 moderate or severe hot flushes a day, lifted 3 times a week for 15 weeks: 8 exercises, 2 sets of 8 to 12 reps, weights increased over time. Hot flushes fell by 43.6% in the lifting group and 2.0% in the group that did not change their activity (Berin 2019). One study is not proof, but it is a good side effect to hope for.

How should women over 40 train their glutes?

Train your glutes at least 2 times a week. When the total number of weekly sets is the same, training a muscle 2 or 3 times a week grows it about as well as more often (Schoenfeld 2019), so pick what fits your life. Total sets matter more: higher-volume programs added more lean mass in adults over 50 (Peterson 2011).

A coach's template. Each session once a week, at least 48 hours apart.

Here is the plan we would start with. It is a coach's template built on the studies above, not a tested program. Do Session A and Session B each once a week, at least 48 hours apart. In your first 4 weeks, do 2 sets of each exercise instead of the number shown, and stop 3 to 4 reps before failure.

Warm-up before both sessions: 5 to 8 minutes of easy cardio, then 2 lighter sets of your first lift: 8 reps at about 50% and 5 reps at about 75% of your working weight, with 60 seconds of rest between them.

Session A

• Hip thrust: 4 sets of 8 to 12 reps, stopping 2 reps before failure (8 out of 10 effort). Rest 2 to 3 minutes. See how to do a barbell hip thrust.
• Romanian deadlift: 3 sets of 8 to 10 reps, 7 to 8 out of 10 effort. Rest 2 minutes.
• Bulgarian split squat: 3 sets of 8 to 12 reps per leg, 8 out of 10 effort. Rest 90 seconds between legs. See our guide to Bulgarian split squats for glutes.
• Seated hip abduction machine: 3 sets of 12 to 20 reps, 8 to 9 out of 10 effort. Rest 90 seconds. See seated hip abduction machine form.

Session B

• Goblet squat or barbell squat: 3 sets of 6 to 10 reps, 7 to 8 out of 10 effort. Rest 2 to 3 minutes.
• Glute bridge with a pause: 3 sets of 12 to 15 reps with a 2-second hold at the top, 8 out of 10 effort. Rest 90 seconds.
• Step-up or walking lunge: 3 sets of 10 reps per leg, 8 out of 10 effort. Rest 90 seconds between legs.
• 45-degree back extension, rounded upper back: 3 sets of 12 to 15 reps, 8 out of 10 effort. Rest 90 seconds.

When you hit the top of the rep range on every set at 8 out of 10 effort or easier, add weight next session: 2.5 to 5 kg on the big lifts, one step on the machines. Our pillar guide on how to train glutes explains why these movements cover the whole muscle.

Coach's tip

If you feel these lifts mostly in your thighs or lower back instead of your butt, fix the set-up before adding weight. Our guides on why you can't feel your glutes and lower back pain after hip thrusts walk you through it.

How much protein do women over 40 need?

Aim for about 1.6 g of protein per kg of body weight a day. A review of 49 trials with 1,863 people found that extra muscle gain from protein levelled off at about 1.6 g per kg a day, and that protein supplements helped less as people got older (Morton 2018). For a 65 kg woman that is about 104 g a day. Splitting it over 3 or 4 meals is coaching practice, not a study result.

Should women over 40 take creatine?

It is worth considering if you lift. A 2026 review of 7 trials with 608 postmenopausal women, average age about 62, found that creatine plus resistance training added 0.37 kg more lean mass and 7.5 kg more on the leg press than placebo. The benefit showed up with 5 g or more a day combined with training. Lower doses without training did nothing. Bone density did not change, side effects were mild and similar to placebo, and kidney markers did not change (Naddafha 2026). The authors are long-time creatine researchers, so read it as promising, not settled. If you have kidney disease, ask your doctor first.

What about hormone therapy?

Menopause hormone therapy is a medical decision for you and your doctor, and outside what a coach should advise on. Lifting is worth doing either way.

What results can you expect?

Strength comes first. Most training studies in older women lasted about 16 weeks (Thomas 2021), so 16 weeks is a fair first checkpoint for visible change. Track your hip thrust weight and reps every session, and take photos every 4 weeks in the same light and clothes. If the numbers go up, the muscle is getting the signal, even before the mirror shows it.

Glute training for women over 40, by the numbers

• About 0.37% a year: median muscle mass loss in women, with strength falling 2 to 5 times faster (Mitchell 2012).
• Double: the rate of fat gain at the start of the menopause transition, while lean mass begins to fall (Greendale 2019).
• 1.1 kg: average lean mass gained with resistance training in 1,328 adults over 50 (Peterson 2011).
• 26 studies, 745 women aged 50 to 80: lean mass rose with resistance training (Thomas 2021).
• +2.9%: spine bone density after 8 months of supervised heavy lifting in postmenopausal women with low bone density (Watson 2018).
• 43.6% fewer: hot flushes after 15 weeks of lifting, against 2.0% in the control group (Berin 2019).
• 1.6 g per kg: daily protein above which extra muscle gain levelled off (Morton 2018).

Where the evidence runs thin

No study has measured glute size in women over 40, so the glute part is reasoned from whole-body lean mass in older women and glute growth in younger adults. The heavy lifting trial was supervised, in screened women. The hot flush result comes from one trial. The creatine review is new, small and written by creatine researchers. The 2-day plan, the warm-up and the protein split are a coach's template. We are coaches, not doctors: get medical advice for osteoporosis, joint conditions and hormone therapy.

Bottom line

After 40, and faster through menopause, your body shifts toward more fat and less muscle, and strength drops faster than size. Lifting reverses a real part of that: women aged 50 to 80 gain lean mass, heavy lifting can raise bone density, and it may cut hot flushes. Train glutes 2 times a week with enough sets, add weight steadily, eat about 1.6 g of protein per kg, and consider 5 g of creatine a day.

Frequently asked questions

Is it too late to build glutes after 40?

No. In 26 studies, women aged 50 to 80 gained lean mass with resistance training (Thomas 2021). Older age meant slightly smaller gains (Peterson 2011), so the best time to start is now, not later.

Why is my butt getting flatter after 40?

Mostly muscle loss plus a shift in fat storage. Muscle loss with age hits the lower body most (Janssen 2000), and during the menopause transition fat gain speeds up while lean mass falls (Greendale 2019). Training is the part of that you control.

How many times a week should women over 40 train glutes?

At least 2 times. With the same weekly sets, 2 or 3 sessions grow muscle about equally (Schoenfeld 2019). What matters more is enough total sets, since higher-volume programs added more lean mass in adults over 50 (Peterson 2011).

Should women over 40 lift heavy?

Most healthy women can build up to it. In a supervised trial, postmenopausal women with low bone density lifted at over 85% of their maximum for 8 months, raised spine bone density 2.9%, and reported one minor problem (Watson 2018). Start lighter and get cleared first if you have osteoporosis.

How much protein do women over 40 need to build muscle?

About 1.6 g per kg of body weight a day. Above that, extra protein did not add more muscle gain in a review of 49 trials (Morton 2018). For a 65 kg woman, that is about 104 g a day.

Does menopause make it harder to build glutes?

It shifts the starting line. During the transition, fat gain speeds up and lean mass falls (Greendale 2019). But resistance training still adds lean mass in postmenopausal women (Thomas 2021). It takes consistent, progressive training, not a different kind of training.

References

1. Janssen I, Heymsfield SB, Wang ZM, Ross R. Skeletal muscle mass and distribution in 468 men and women aged 18-88 yr. J Appl Physiol (1985). 2000;89(1):81-8. doi:10.1152/jappl.2000.89.1.81
2. Greendale GA, Sternfeld B, Huang M, Han W, Karvonen-Gutierrez C, Ruppert K, et al. Changes in body composition and weight during the menopause transition. JCI Insight. 2019;4(5):e124865. doi:10.1172/jci.insight.124865
3. Mitchell WK, Williams J, Atherton P, Larvin M, Lund J, Narici M. Sarcopenia, dynapenia, and the impact of advancing age on human skeletal muscle size and strength; a quantitative review. Front Physiol. 2012;3:260. doi:10.3389/fphys.2012.00260
4. Peterson MD, Sen A, Gordon PM. Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Med Sci Sports Exerc. 2011;43(2):249-58. doi:10.1249/MSS.0b013e3181eb6265
5. Thomas E, Gentile A, Lakicevic N, Moro T, Bellafiore M, Paoli A, et al. The effect of resistance training programs on lean body mass in postmenopausal and elderly women: a meta-analysis of observational studies. Aging Clin Exp Res. 2021;33(11):2941-52. doi:10.1007/s40520-021-01853-8
6. Plotkin DL, Rodas MA, Vigotsky AD, McIntosh MC, Breeze E, Ubrik R, et al. Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Front Physiol. 2023;14:1279170. doi:10.3389/fphys.2023.1279170
7. Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. J Bone Miner Res. 2018;33(2):211-20. doi:10.1002/jbmr.3284
8. Berin E, Hammar M, Lindblom H, Lindh-Åstrand L, Rubér M, Spetz Holm AC. Resistance training for hot flushes in postmenopausal women: a randomised controlled trial. Maturitas. 2019;126:55-60. doi:10.1016/j.maturitas.2019.05.005
9. Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci. 2019;37(11):1286-95. doi:10.1080/02640414.2018.1555906
10. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-84. doi:10.1136/bjsports-2017-097608
11. Naddafha S, Antonio J, Kreider RB, Stout JR. Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis. J Int Soc Sports Nutr. 2026;23(1):2668435. doi:10.1080/15502783.2026.2668435