Are you making progress at the gym?

Did you know that you should be aiming to progress in the movements you do at the gym, rather than just keeping at what you have always done?

Progressive overload

is something you may have heard being thrown around the gym but do you know what it actually means. And how it is actually going to benefit you in the long run?

Progressive overload is not a new concept to bodybuilders, and it means a lot more than just increasing your weights – even though the main focus should be to try lift heavier with good form. We know that increasing weight lifted means more strength and therefore more gains and growth.

Besides for heavier weights, what else can you do to improve those growing glutes?

Well for one thing, have you ever really focused on improving your form and therefore range of motion?

Instead of just going through the motions

you should really aim to improve your distance covered in a movement – depending on the movement of course. For example a hip thrust that moves your glutes from close to the ground to parallel to the ground is way more effective that small pumps – even if those do have their place now and again as an extra.

Have you tried to vary your sets

in your workouts or do you always stick to 3 sets? By increasing the volume – in other words the overall number of reps you do a week – you can really tear into those muscles further. This is what we want for growth. More sets mean more work, so try increase when you can.

Another option would be to take your most challenging weight – that can still be performed properly – and take your set to failure. See how many reps you can actually manage safely and place those muscles under a new challenge.

Drop sets, pyramid sets and other styles also help

but let us start with a few small changes at a time. I challenge you to make progress with your training this year. Increase your weight and volume – as safely as possible – so that you get the most out of your training!

Good luck lovely ladies..



see more blog posts by Izzy for Fit Farm Girl here..


Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on

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