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Abs & Glutes at 37? Yes, It’s Possible!

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Abs & Glutes at 37? Yes, It’s Possible!

By Swati Dubey, Fitness and Nutrition Consultant, Fittr

Introduction: Age is Just a Number!

Building well-defined abs and strong glutes at 37 might sound challenging, especially as a busy mom of two. But guess what? It’s absolutely possible! As someone who has been through the ups and downs of fitness while balancing family life, I know how daunting it can feel. But with the right strategy and unwavering consistency, you can achieve your fitness goals too.

Last March, I completed a cutting phase and was thrilled to see my abs pop! But there was one downside—my glute size had decreased. I wasn’t willing to compromise on either, so I decided to take a different approach: lean bulking while maintaining my abs.

Now, I’m happy to share that I’ve successfully built my glutes and hamstrings while keeping my abs intact. Here’s how I did it—and how you can too!

Step 1: Lean Bulking Smartly for Maximum Gains

Lean bulking is all about creating a calorie surplus without gaining unnecessary fat. Here’s how I approached it:

1. Calculating Calorie Surplus:

I aimed for a small calorie surplus of around 200–300 calories per day. This approach minimized fat gain while giving my body the fuel needed to build muscle.

2. Prioritizing Protein:

Protein is essential for muscle growth and recovery. I made sure to consume at least 1.6–2.2 grams of protein per kilogram of body weight daily. My go-to protein sources included:

Lean Chicken and Turkey: Great for muscle building and low in fat.
Egg Whites and Whole Eggs: Perfect for breakfast or post-workout.
Tofu and Paneer: Ideal plant-based options.
Whey Protein Shakes: Quick and convenient for hitting protein goals.

3. Clean Carbohydrates and Healthy Fats:

While protein took center stage, I also incorporated clean carbohydrates and healthy fats to support muscle growth and maintain energy levels. My typical carb sources included:

Brown Rice and Quinoa: Complex carbs that release energy slowly.
Oats and Whole-Grain Bread: Perfect for breakfast or pre-workout.
Fruits and Vegetables: Rich in vitamins, minerals, and fiber.

For fats, I relied on:

Nuts and Seeds: Almonds, chia seeds, and flaxseeds.
Avocado and Olive Oil: Healthy monounsaturated fats.
Ghee and Butter (in moderation): For that added richness and flavor.

Step 2: Training with Purpose and Precision

Having a structured workout plan was crucial to building glutes while preserving my abs. Random workouts don’t work! Instead, I focused on a progressive overload approach with targeted exercises.

Glute and Hamstring Training (3–4 times a week)

Hip Thrusts: The king of glute exercises. I progressively increased the weight to challenge my muscles.
Bulgarian Split Squats: Great for unilateral strength and stability.
Romanian Deadlifts (RDLs): Fantastic for developing the hamstrings and lower glutes.
Glute Bridges: Focused on isolating the glutes without taxing the lower back.
Cable Kickbacks: To add volume and definition.

Core and Abdominal Training (2–3 times a week)

Weighted Russian Twists: To engage the obliques and core.
Hanging Leg Raises: Great for lower abs and overall core strength.
Cable Woodchoppers: For functional core strength and definition.
Planks with Variations: Side planks, high planks, and plank reach-outs.

Step 3: Staying Consistent—The Ultimate Key to Success

Consistency is what separates success from failure. Here’s how I stayed on track:

1. Smart Nutrition:

No crash diets or extreme restrictions! I kept my meals balanced, focusing on portion control and nutrient density. This helped me fuel my workouts without feeling deprived.

2. Progressive Overload:

I ensured that I was continuously challenging my muscles by increasing the weights or reps each week. This gradual progression kept my muscles growing while maintaining strength.

3. Recovery and Rest:

Muscle growth happens during recovery, not during the workout. I prioritized 7–8 hours of quality sleep each night and included active recovery sessions like light yoga and stretching.

Step 4: Balancing Mom Life and Fitness

Being a mother of two, time management is crucial. Here’s how I balanced fitness with my responsibilities:

1. Home Workouts on Busy Days:

When I couldn’t make it to the gym, I utilized resistance bands and bodyweight exercises at home.

2. Meal Prepping:

I prepared meals ahead of time to save time and ensure I didn’t resort to unhealthy choices.

3. Involving My Kids:

Sometimes, I made workouts fun by involving my kids—like squats while holding them or jogging with them at the park.

Step 5: Mindset—Your Strongest Asset

Believe me when I say mindset matters. There were days I felt too tired or overwhelmed, but reminding myself of my goals kept me going. I embraced setbacks as learning opportunities and stayed consistent regardless of challenges.

Final Thoughts: You Can Do It Too!

If you’re struggling to build glutes without losing abs or don’t know whether to cut or bulk, focus on a structured plan tailored to your body and goals. Lean bulking, smart training, and unwavering consistency can help you achieve your dream physique at any age.

Remember, it’s never too late to transform your body and mindset. Whether you’re a new mom or someone rediscovering fitness after years, start today! Your goals are achievable—you just need the right strategy and a positive mindset.

Would you like personalized guidance or a customized workout and nutrition plan? Feel free to reach out! Let’s make your fitness journey a success.