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The Chalene Show | Diet, Fitness & Life Balance

Walking Isn't Enough | How To Actually Build A Booty After 50 - 1276

The Chalene Show | Diet, Fitness & Life Balance

Chalene Johnson

Mental Health, Health & Fitness

4.8 • 7.3K Ratings

🗓️ 27 February 2026

⏱️ 35 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Walking is great… but it is not building your glutes the way you think it is. Research shows brisk walking activates less than 32 percent of the glutes, and weak glutes are strongly linked to back pain, slower metabolism, and higher fall risk after 40. In this episode, Chalene breaks down the five science-backed glute exercises that actually turn your lower body back on and explains the subtle form tweaks that make all the difference. This is not about vanity. It is about metabolic health, structural strength, and protecting your body as you age. If you want stronger knees, a healthier back, and real lower-body strength after 45, this is where to start.

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🤓 What You Will Learn

  • Why walking alone does not build strong glutes
  • The connection between weak glutes and chronic low back pain
  • How glute strength impacts metabolism and fall risk
  • What glute amnesia is and how to reverse it
  • The 5 most effective glute exercises you can do at home
  • Small form adjustments that dramatically increase muscle activation
  • How many reps, sets, and weekly sessions actually build hypertrophy
  • Why lower body training should be a priority after 45

 

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🤓 Related Episode:

How Much Protein Do You Really Need?

 

🧐 Research:

 

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Transcript

Click on a timestamp to play from that location

0:00.0

I don't know about you, but there's a certain age where you just look at your butt and

0:05.5

you start to worry.

0:08.0

Will it ever be round again?

0:09.5

I know I went through a period of time where I was doing lunges, I was doing squats,

0:14.6

I was doing all the things, but my butt just kept getting flatter. And it's pretty easy to assume, okay, well, this is just genetics, this is me getting older,

0:26.0

blah, blah, blah, but because of my background, I'm always going to do a little bit of research

0:30.4

and try to figure out, okay, what is going on?

0:33.7

And is this about aging?

0:35.3

Is this about genetics?

0:37.1

And can I grow my booty?

0:39.1

So in today's episode, that's what we're gonna talk about.

0:41.5

Now, I do wanna let you know, I recorded this with a listener, not a viewer, in mind.

0:48.4

So it's very, very detailed.

0:50.3

You don't need to see the exercises if you are pretty good at just following directions.

0:55.0

I mean, I really do, I think, if I'm to say so myself, describe each and every move.

1:01.0

However, there is a video that will accompany this audio and that will come out on Sunday.

1:07.0

Now, these are five of the very best exercises based on studies that actually grow and

1:15.6

round out your dairy or your bottom line, your booty. Listen, there's lots of other exercises

1:20.6

that will burn more that are very effective, but I picked these five because all five of these can be done at home very

1:30.6

effectively. I mean there are other exercises that I would highly recommend but I just I

1:34.9

don't think they're as effective with the lighter equipment most people have at home.

1:39.1

So these are the five again based on the whole list of the most effective exercises to grow your booty.

...

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